Announcements Next Bring a Friend Day – Saturday, May 16th. Any Class on the Schedule. Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 3 Sets for Quality of: 1 Forward Bear Crawl 1 Reverse Bear Crawl 10 Scap-Push-Ups 8 Banded Rows / Side * Bear Crawl is done...Read More

Announcements Next Bring a Friend Day – Saturday, May 16th. Any Class on the Schedule. Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A): Group Dynamic (No Measure) B): Rowing Technique (No Measure) Workout of the Day Two of a Kind (AMRAP – Rounds and Reps) 20 Minute AMRAP, In Teams...Read More

Announcements Next Bring a Friend Day – Saturday, May 16th. Any Class on the Schedule. Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A): Group Dynamic (No Measure) B): Banded Front Rack Stretch (No Measure) * 2 Minutes / Side Workout of the Day 1 x 3: Front Squat (@ 75%...Read More

Announcements Next Bring a Friend Day – Saturday, May 16th. Any Class on the Schedule. Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 3 Sets for Quality of: 1 Bear Crawl – Across Room 10 Hand Release Push-Ups :30 Pull-Up Bar Hang Then, Band Walks: Test: 5 Squats...Read More

Announcements Next Bring a Friend Day – Saturday, May 16th. Any Class on the Schedule. Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A): Spiderman Lunge with Hamstring Stretch (No Measure) One time across the room & back. B): Barbell Calf Smash (No Measure) 2 Minutes / Side C): POSE Running...Read More

Announcements Next Bring a Friend Day – Saturday, May 16th. Any Class on the Schedule. Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 10 Minutes for Quality of: Part 1: 200m Run 8 Hollow Rocks :20 Squat Hold Foam Roll: QUADs (10 Passes / Side) Part 2: 200m...Read More

Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Group Dynamic (No Measure) Skills Practice Muscle Up Technique Practice (No Measure) Practice for 10 Minutes: Hit Sets of: 3-5 Rest: 90 Seconds between Sets. Hold: Each Position for 3 Seconds. Boxer Pose Progression: 1.) Pull to Sternum 2.) Pull Through to...Read More

Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 2 Rounds for Quality of: 400m Run 5 Inchworms 10 Broad Jumps Skills Practice A): GHD Sit Up (3 x 6 – Technique Practice) B): GHD Hip Extensions (3 x 6 – Technique Practice) Workout of the Day Radiohead...Read More

Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up POSE Running Technique (No Measure) Workout of the Day Tosh Sprints (9 Rounds for time) 200m Run, Rest 1:1 400m Run, Rest 1:1 600m Run, Rest 1:1 Repeat this cycle for three rounds. Mobility LAX Ball in Calfs (No Measure) * 2...Read More

Announcements Today is Bring a Friend day! Bring in a buddy (or more) to WOD with you! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Group Dynamic (No Measure) Skills Practice Squat Therapy (No Measure) 2 x 10 with a partner, spot each other. Workout of the Day Run Cindy, Run!...Read More