Albany CrossFit – CrossFit CrossFit Metcon (Calories) 5 Sets, On a 3:00 Clock: 1 Legless Rope Climb (15′) 10 Ring Dips Max Calorie Row in remaining time. Rest 2:00 between sets.Read More

Albany CrossFit – CrossFit CrossFit The Hopper! We have a giant metal bingo hopper at the gym. Our hopper is filled with ping pong balls that are each labeled with some of your favorite CrossFit workouts such as Grace, Cindy, and even… Fran! Each class of the day will draw its own unique workout from...Read More

Albany CrossFit – CrossFit CrossFit Metcon (Distance) On the Minute x 12: Even: 20 Kettlebell Swings (53/35) Odd: Max Distance Handstand Walk (25′ segments)Read More

Albany CrossFit – CrossFit CrossFit Back Squat (5 x 3, Across – Build to a heavy set of 3 and maintain for all 5 sets.)Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 3 Rounds: 20 Wall Balls (20/14) 20 Deadlifts (115/75) 20 Box Jumps (24/20) 20 Push Presses (115/75) 20 Toes to Bar Rest 1:00Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) Every 3:00 x 10: 250m Row – Score is the slowest time.Read More

Albany CrossFit – CrossFit CrossFit Daniel (Time) For Time 50 Pull-Ups 400 meter Run 21 Thrusters (95/65 lb) 800 meter Run 21 Thrusters (95/65 lb) 400 meter Run 50 Pull-UpsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click hereRead More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 40 Box Jump Overs (24/20) 20 Handstand Push-Ups 30 Box Jump Overs (24/20) 15 Handstand Push-Ups 20 Box Jump Overs (24/20) 10 Handstand Push-Ups 10 Box Jump Overs (24/20) 5 Handstand Push-UpsRead More

Albany CrossFit – CrossFit CrossFit The Hopper! We have a giant metal bingo hopper at the gym. Our hopper is filled with ping pong balls that are each labeled with some of your favorite CrossFit workouts such as Grace, Cindy, and even… Fran! Each class of the day will draw its own unique workout from...Read More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Reps) Every 1:30 x 6: 16 Alternating Pistols 10 GHD Sit-Ups Max Burpees – Rest 1:30 between rounds.Read More