Announcements Albany CrossFit – Albany CrossFit: Endurance Club View Public Whiteboard Metcon (Time) POSE running drills 1 mile run 30 wall balls (20/14) 800 meter run 30 Russian kettlebell swings (53/35) 400 meter run *Rest 3 minutes 400 meter run 15 burpees 400 meter run 15 American kettlebell swings (53/35) 400 meter runRead More

Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 3 Rounds for Quality of: :30 Sampson Stretch / Side 10 Overhead Squat with PVC 10 Sit-Ups to Pike 10 Good Mornings with PVC 10 Pull-Ups or Ring Rows 10 Ring Dips or Push Ups * Round 1: Use...Read More