Announcements

Weekend Schedule:
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

View Public Whiteboard

Strength

* 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

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
[Scaling Suggestions]:

[Scale 1]:

21-15-9 of:

Thrusters (75/55)

Pull-Ups

[Scale 2]:

21-15-9 of:

Thrusters (55/35)

Ring Rows