Congrats to Matt Conroy on his 2nd place finish in the 90 Day Challenge!!!
* Establish a 3RM Paused Back Squat.
** Pause 5 Seconds at the Bottom, 7 Seconds at the Top of each repetition.
Focus: Total body tension when the barbell is on your back.
* 15 Minute Time Cap
7 Rounds of:
Max Reps: False Grip Ring Pull-Ups
* Score is total Pull-Up Repetitions + 70 V-Ups
1 x 20, focus on the stretches and move slowly.
Albany CrossFit Members,
Spring is finally here! Summer is around the corner and there are many exciting things happening at our gym. First, before we discuss some big changes that will be occurring in the near future — the Coaching Staff would like to thank a few members who have gone out of their way to add some beauty to our facility. Nik Delsignore, Dona Wildove, Laura Garrison, Diana Voss, Nancy Andrews, Marie Marie, Anne Hay, Shye Evan, Brandy Jacobson, Julie Jacobson and Nathan Jacobson have been hard at work helping us to do a little spring cleaning. They are the reason the pavement by the side door is so clean, all of the leaves are gone and trash has been thrown away. They even went as far as to plant us some new flower beds by the outdoor pull up bars (watch your step when running around out there). If you see any of these guys or gals at the gym be sure to thank them for all of their hard work — they did it all because they love and care about Albany CrossFit.
Here’s a quick overview of some future changes happening at the gym:
Going into the summer, we have decided to reduce our rates. These changes will go into effect on your first payment on or after May 1st, 2015.
On Ramp Schedule & Rates:
Currently, our On Ramp program runs for four weeks. We will now be running two On Ramp courses per month – each lasting two weeks in length. The price for On Ramp sessions has also been reduced.
Bring a Friend Day:
Ever wish your friends & loved ones could come to the gym and experience CrossFit with you? Well…we are excited to grant that wish with Bring a Friend Days!
With the OPEN Season passing us by a month ago — the Coaching Staff has been entertaining some options in regards to our gym’s programming. We wanted to move on from Competitors Training and to find something that would be more appropriate for our gyms population — those training for health and fitness. Through some trial and error experimenting we have decided to follow the programming provided by CrossFit HQ. Simply put, there is no purer form of CrossFit out there than what the people who created it are putting out. We feel it offers a healthy balance of variety, difficulty and is written with a clear goal: to make you a fitter individual. Here are some specifics on what you can expect.
We have a lot of fun events planned this summer — we will be announcing more in the future, but here are two dates to put in your calendar!
We hope you enjoy and appreciate what we have in store for you in the near future. If you have any questions, concerns or need guidance on how you can improve as an athlete please email our Head Coach James at James.AMCD@Yahoo.com.
The Coaching Staff