Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 2 Sets of: 1 Bear Crawl (Down & Back from Rig) 3 World’s Greatest Stretch / Side (3 Second Hold / Position) 8 Single Legged Glute Bridges / Side Then Band Walks 10 Left & Right 1 Forward &...Read More

Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A.): Group Dynamic (No Measure) B.): LAX Ball in Forearms (No Measure) * 2 Minutes / Side Workout of the Day Jurassic Park! (Time) 5 Rounds of: Row 25 Calories 16 Toes to Bar 9 Strict Handstand Push Ups * 20 Minute...Read More

Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A): Group Dynamic (No Measure) B): Calf Stretching (No Measure) Skills Practice POSE Running Technique (No Measure) Workout of the Day 10k Run (Time) Max Effort 10k RunRead More

Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A.): Agility Ladder Drills (No Measure) B.): World’s Greatest Stretch (No Measure) * 3 Repetitions / Side. Hold each position for 3 seconds. Workout of the Day Tango N’ Cash (AMRAP – Rounds and Reps) 20 Minute AMRAP, In Teams of 2:...Read More

Announcements Albany CrossFit – Albany CrossFit: Endurance Club View Public Whiteboard Metcon (Time) Endurance Opening Day 1000 meter row 30 box jumps 40 wall balls 1000 meter row *rest 3 min 2 rounds with partner:- 200 meter prowler push (low handles, men add 50 lbs)-30 box jumps(24/20)-30 wall balls(20/14). -After those 2 rounds, run 1...Read More

Announcements * Big day tomorrow! 1.) Bring a Friend (or a few) to any class on the schedule. 2.) Coach Jim’s Endurance class starts at 9:00am! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-up A): Snatch Skill Transfer Exercises (No Measure) 2 Sets of: 3 Snatch Grip Push Press (Behind Neck)...Read More

Announcements * Big day tomorrow! 1.) Bring a Friend (or a few) to any class on the schedule. 2.) Coach Jim’s Endurance class starts at 9:00am! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 3 Sets for Quality of: :60 Handstand Hold 10 Lateral Push Ups (Right) :30...Read More

Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 2 Rounds for Quality of: Row for 2 Minutes @ Casual a Pace 3 Worlds Greatest Stretch / Side 1 Slow Bear Crawl 10 PVC Passthrough 10 Overhead Squat 10 Ring Row 10 Hollow Rocks Workout of the Day...Read More

Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A): Group Dynamic (No Measure) B): Snatch Technique (No Measure) Workout of the Day Way Over The Top! (Time) 5 Rounds of: 10 Squat Snatch (75/55) :30 Chin Over The Bar Hold 10 Squat Snatch (75/55) :60 Planche Hold * 20 Minute...Read More

Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Group Dynamic (No Measure) Workout of the Day Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of...Read More