Friday 090415


Monday 9/7 (Labor Day), we will have just one class at 10:00AM. The building will be open from 7:00am to Noon for open gym. Please plan your workouts accordingly & enjoy the holiday.

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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A.): Agility Ladder Drills (No Measure)

B.): Deadlift Technique (No Measure)

Workout of the Day


Set Order: 10-5-3-1-1-1-3-5-10

Complete in 25 Minutes, Rest as Needed Between Sets.

[Scaling Suggestions]:

[Scale 1]:

Same as RX

[Scale 2]:

Deadlift 7-5-3-3-3-5-7, Keep weight to 60-70-80% 1RM or light to moderate if you do not know that number.

2×10: Deadlift

@ 60-65% 1RM

2×5: Deadlift

@ 70-75% 1RM

2×3: Deadlift

@ 80-85% 1RM

3×1: Deadlift

@ 90-95% 1RM

Skills Practice

Handstand Technique Practice (No Measure)

Practice for 10 Minutes.