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 Workout of the Day Metcon (No Measure) 2 Sets for QUALITY of: 10 Downward / Upward Dog 5 Inchworms 5 Reverse Inchworms 10 Air Squats Skills Practice...Read More

Announcements Congrats to Matt Conroy on his 2nd place finish in the 90 Day Challenge!!! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 2 Sets for QUALITY of: 200m Run 10 One Arm Kettlebell Row / Side (Use Arm Bar Weight) 10 Hand Release Push Ups Then Kettlebell...Read More

Announcements Congrats to Matt Conroy on his 2nd place finish in the 90 Day Challenge!!! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Workout of the Day Darth...Read More

Announcements Congrats to Matt Conroy on his 2nd place finish in the 90 Day Challenge!!! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 3 Sets for QUALITY of: 10 Lunges with Twist toward forward leg 8 Push Ups High Knees Down & Back Workout of the Day Darth...Read More

Announcements Congrats to Matt Conroy on his 2nd place finish in the 90 Day Challenge!!! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Agility Ladder Drills (No Measure) Strength Paused Back Squat * Establish a 3RM Paused Back Squat. ** Pause 5 Seconds at the Bottom, 7 Seconds at the Top...Read More

Announcements Congrats to Matt Conroy on his 2nd place finish in the 90 Day Challenge!!! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up The Junkyard Dog! (No Measure) * 3 Minute AMRAP with a Partner Skills Practice Medicine Ball Clean Technique (No Measure) Progression: – Deadlift (Focus: Setup) – Deadlift Shrug...Read More

Announcements Congrats to Matt Conroy on his 2nd place finish in the 90 Day Challenge!!! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Group Dynamic (No Measure) Workout of the Day Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats* 30 Minute Time Cap Mobility Full Body...Read More

Announcements Congrats to Matt Conroy on his 2nd place finish in the 90 Day Challenge!!! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips* 15 Minute Time Cap Workout...Read More

Announcements Congrats to Matt Conroy on his 2nd place finish in the 90 Day Challenge!!! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up PVC Mobility (No Measure) 10 Pass Through 5 Figure 8s / Side 10 Reverse Pass Through 10 Overhead Squats Rotator Cuff Stretch 20s / Side Strength Barbell Row...Read More

Announcements Congrats to Matt Conroy on his 2nd place finish in the 90 Day Challenge!!! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Group Dynamic (No Measure) Skills Practice Push Press Technique (No Measure) Progression (with PVC): – Dip (Check Chest & Hip) – Dip – Drive Slow – Dip –...Read More