January 16, 2013 – Albany CrossFit

January Friday Night Fights

January 16, 2013SiteplicityBlogalbany crossfit, albany gym, clifton park gym, crossfit crossfit clifton park0

Please sign-up for Friday Night Fights in MindBody Online once you've watched the video!

Thursday 011713

January 16, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

Warm-Up: Gymnastics Warm-Up – Day 2 10 minute AMRAP for quality: Level 1: 10 Kips Swings 10 Strict Pull-Ups (w/band) or Ring Rows 10 Sec Tuck Hang/ Tuck Ring Support 10 Kettlebell Swings 10 Hollow Raises Level 2: 5 Muscle-Up Row (w/turnout) 5 Butterfly Pullups 3 Weighted Strict Pullups 2 Skin the Cat 10 sec...

Wednesday 011613

January 16, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

Warm-Up: CrossFit Warm-Up – 3 x 10 Strength: Press – 5 x 2 @ 90%1RM * Rest 90 Seconds Between Sets Conditioning: 20 Minute AMRAP of: 14 Overhead Lunges (135/95) 10 Pull-Ups 6 Inverted Burpees This Week's Mobility