June 11, 2013 – Albany CrossFit

Wednesday 061113

June 11, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

WOD Prep: Banded Hip Capsule External Rotation * 2 Minutes Per Side Strength: Every 2 Minutes For 8 Minutes: 15 Kettlebell Swings * Heavy As Possible Conditioning: For Time: 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings (70/53) Wall Balls (20/14) * 12 Minute Time Cap

Mission Hope – Packing List

June 11, 2013SiteplicityBlogalbany bootcamp, albany crossfit, albany fitness, albany gym, clifton park bootcamp, clifton park coaching, clifton park community, clifton park crossfit0

MINIMUM REQUIREMENTS Water (3L minimum) 1 Knife per team (minimum) JIMAPCO Albany City &County Map Ziploc Bag or Map Case 3 Additional Ziploc Bags per team Headlamp Two 12 hour Chemlights/Glow Sticks/Cyalume Sticks Wet Erase Marker (any color) Duct Tape Ruck Sack (Ruck should be large enough to carry above items and have enough space to...