Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (5 Rounds for calories) Five 3 Minute Rounds of: 10 Front Squats (185/125) 10 Box Jumps (36/30) Max Calories Row in the remaining time. * Rest 3 Minutes between rounds. [Scale 1]: Five 3 Minute Rounds of: 10 Front Squats (135/95) 10...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Warm-Up “Roxanne” by The Police Skills Practice Hang Power Snatch – Dumbbell First, Barbell Second MED Ball Clean Lectures: Measurable, Observable, Repeatable – Compare scores from Day 1. GROUP PHOTO!!! Fit Aid Party Upstairs Workout of the Day Bootcamp (AMRAP – Rounds and Reps) 6 Minute AMRAP...Read More