Friday (10/23): Last Class is Noon. No Open Gym.
Saturday (10/24): All classes are canceled for Fall Face Off. Stop by and support our community!
We are still looking for Volunteers, talk to a coach if you are interested.
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
* Build to a 1RM in 15 Minutes.
** One continuous movement (no pausing while standing, no re-squat, no jerk).
1RM: Squat Clean Thruster
[Squat Clean Thruster Warm-Up]
[First 8 Minutes]
Perform sets of 3-5 repetitions gradually increasing the weight.
[Second 7 Minutes]
Perform 2-3 challenging attempts while you continue to increase the weight and build to a 1RM.
Workout of the Day
* 7 Minute Time Cap
Thrusters, 95# / 65#