Announcements

The 7:00pm class on Wednesday (12/9) is canceled. We are having a coaches meeting to discuss / practice new ideas that will help to improve your gym experience in the new year. Please plan your workouts accordingly.

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

View Public Whiteboard

Workout of the Day

* 26 Minute Time Cap.

Log the time for each interval and try to keep each one within 10-15 seconds of the previous effort.

Under 3:30, 3:15, and 3:00 would be good, very good, and excellent goals to achieve.

TIE Fighter (4 Rounds for time)

Row 1,000m

* Rest 1:1

[Scaling Suggestions]:

[Scale 1]:

Same as RX

[Scale 2]:

Row for 3:00 Minutes : Rest 3:00 Minutes

* Focus on technique and pacing.

After Party

BodyPump! (AMRAP – Reps)

Tabata (:20 On, :10 Off) of:

Barbell Bicep Curl (45/35)

AbMat Sit-Ups

Banded Tricep Push Down

* Alternate between exercises for a total of 24 Rounds.

** INSTANT 25 Burpee penalty for dropping an empty barbell.