Announcements 4th of July Weekend Schedule: Please plan workouts accordingly! Friday: 5:30am, 6:30am, 8:00am, 9:00am, Noon Saturday: 9:00am Only Albany CrossFit – Albany CrossFit: Sports Performance View Public Whiteboard Warm-Up Metcon (No Measure) 2 Sets of: Inchworm (Rig to Hallway) Bear Crawl (Hallway to Rigl) 3 World’s Greatest Stretch / Side :30 Hang from Pull-Up...Read More
Announcements 4th of July Weekend Schedule: Please plan workouts accordingly! Friday: 5:30am, 6:30am, 8:00am, 9:00am, Noon Saturday: 9:00am Only Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 3 Sets for Quality of: 200m Run 8 Broad Jumps 3 Wall Walks Workout of the Day Pteranodon (Time) 50 Box...Read More
Announcements We will have just one WOD scheduled Saturday July 4th @ 9:00am. Bring a friend! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Agility Ladder Drills (No Measure) Strength A.): Kettlebell Arm Bar (No Measure) * 2 Minutes / Side B.): Turkish Get Up * Complete 20 Repetitions (10/Side) with...Read More
Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A.): Group Dynamic (No Measure) B.): Squat Therapy (No Measure) 2 x 10 each with your partner, sport one another. Workout of the Day The Land Before Time (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 400m Run 12 Tag Team...Read More
Announcements Albany CrossFit – Albany CrossFit: Endurance Club View Public Whiteboard () Metcon (AMRAP – Rounds) With a 40 minute running clock Buy in: -1 mile run 5 rounds -10 toes to bar – 5 burpee pull ups Then -800 Meter run 5 rounds -10 American KB swings (53/35) – 30 second plank hold (top...Read More
Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Group Dynamic (No Measure) Workout of the Day Jurrasic World (Time) 100 Squats 100 Sit-Ups 100 Push-Ups 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Squats * 40 Minute Time Cap Mobility Full Body Foam Roll (No Measure) Spend some quality time with...Read More
Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 2 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
