Warm-Up:  2 Rounds: 30 second Hollow Rock Hold 20 Superman Rocks 15 Spiderman Lunges 10 Inchworms   Strength: Back Squat: -Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps) -Rest exactly 2 minutes. -Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)  ...Read More

Only 2 weeks until Albany CrossFit's 2nd Annual Albany Strongest Competition! Date: 12/08/12 Time: Rules 9:30am, 10am Start Entry Fee: $30 Weight Classes: MEN <150, <175, <200, 201+ WOMEN <140, <165, 166+ Weigh-ins: Dec 7th 6pm – 8pm, Dec 8th 8:30am All proceeds to benefit our Strongman program! Don't wait to sign up, seeding is based...Read More