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 A.): Group Dynamic (No Measure) B.): Split Jerk Technique (No Measure) Strength Split Jerk 1-1-1-1-1-1-1. Repetitions 1-4: 80%, 85%, 90%, 95% 1RM Repetitions 5-7:...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: Sports Performance View Public Whiteboard Warm-Up Agility Ladder Drills (No Measure) Strength Metcon (Weight) [Paused Deadlift] * Build to challenging 3 repetitions. Pause for :3 at knees when lowering each rep....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 Group Dynamic (No Measure) Skills Practice Kettlebell Snatch Technique (No Measure) Workout of the Day Hall (Time) 5 Rounds for time of: 3 Cleans,...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: Sports Performance View Public Whiteboard Warm-Up Metcon (No Measure) 2 Sets of: 400m Run 10 Hollow Raises 10 Superman Raises Gymnastics Metcon (No Measure) Part One: 5 Minute EMOM of: :30...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) 2 Sets for Quality of: 400m Run 20 Alternating Lunges 8 Inchworms Workout of the Day John Wick (Time) 50 Alternating...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 Rounds for Quality of: :30 Sampson Stretch / Side 10 Overhead Squat with PVC 10 Sit-Ups to Pike 10 Good...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: 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: 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