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albany crossfit
We would like to wish a very Happy Birthday to all of our members who are celebrating a February Birthday. If you see any of these athletes at the gym give them well wishes, a high five or even a good ole fashioned but slap!    Steve Dixon  Karen Streeter Anthony Carroll David Cohn Kevin...
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Warm-Up: Group Dynamic   Conditioning: With a Partner, 1 person moving at a time: Part 1 8 Minute AMRAP: 10 Wallballs (20/14) 5 Burpees Rest 2 Minutes Part 2 8 Minute AMRAP: 10 Overhead Lunges (45/25) 5 Ring Dips Rest 2 Minutes Part 3 8 Minute AMRAP: Row 200m (Partners switch every 200m)   Stretching/Mobility:...
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Warm-Up: Gymnastics Warm-Up – Day 2 12 minute AMRAP for quality: Level 1: 10 Kips Swings 10 Strict Pull-Ups (w/band) or Ring Rows 10 Sec Tuck Hang/ Tuck Ring Support 10 Kettlebell Swings 10 Hollow Raises Level 2: 5 Muscle-Up Row (w/turnout) 5 Butterfly Pullups 3 Weighted Strict Pullups 2 Skin the Cat 10 sec...
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Warm-Up: CrossFit Warm-Up – 3 x 10   Strength: High Bar Back Squat – 3 x 5 @ 75%, 3 x 3 @ 85% *Rest 2 minutes between sets   Conditioning: 5 Rounds: 5 Pullups 10 Pushups (Hand-Release) 15 Air Squats Rest 1 Minute 5 Rounds: 5 Pullups 10 Pushups (Hand-Release) 15 Air Squats *15...
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Warm-Up:  Gymnastics Warm-Up – Day 1 12 Minute AMRAP for Quality: Level 1: 10 Ring Pushups 10 Sec Tripod 3 Handstand kick up attempts 10 Sumo Deadlift w/ Kettlebell 10 Superman Raises Level 2: 5 Handstand Pushup (With or without Wall assistance) 10 Sec Frog stand or Tuck Planche 10 Pistols (Alterating Legs) 10 Hollow...
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Warm-Up:  Group Dynamic   Strength: Front Squat – Establish a 2RM * 15 Minute Time Cap   Conditioning: "The Chief" Max rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1 minute. Repeat for a total of 5 cycles.   This Week's Mobility:
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