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
Skills Practice
* Complete in 15 Minutes. Rest 1:1.
Metcon (5 Rounds for time)
5 x 5 of:
Unbroken Legless Rope Climbs
[Scaling Suggestions]:
[Scale 1]:
5 x 5 of:
Rope Climbs
[Scale 2]:
5 x 5 of:
Rope Get-Ups (Straight Legs)
* Control up & down.
Workout of the Day
* Record REPS for each AMARAP.
Goldeneye (3 Rounds for reps)
4 Minute AMRAP of:
40 Double Unders
14 Alternating Pistols (Total)
* Rest 1 Minute
3 Minute AMRAP of:
30 Double Unders
12 Alternating Pistols (Total)
* Rest 1 Minute
2 Minute AMRAP of:
20 Double Unders
10 Alternating Pistols (Total)
[Scaling Suggestions]:
[Scale 1]:
Double Unders: 20-15-10
Pistols: Same Reps, Scaled Pistol
[Scale 2]:
Single Unders: 40-30-20
Air Squats: 14-12-10