Thursday 090315


Monday 9/7 (Labor Day), we will have just one class at 10:00AM. The building will be open from 7:00am to Noon for open gym. Please plan your workouts accordingly & enjoy the holiday.

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

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A.): Quick Group Dynamic (No Measure)

B.): Squat Therapy (No Measure)

2 x 10 with a partner.

Workout of the Day

[Scaling Suggestions]:

[Scale 1]:

30 Minute EMOM of:

4 Pull Ups

8 Push Ups

12 Air Squats

[Scale 2]:

30 Minute EMOM of:

3 Pull Ups

6 Push Ups

9 Air Squats

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats


Full Body Foam Roll (No Measure)

Spend some quality time with the Foam Roller.

Perform 1 x 20 per side in each of the following areas:

– Lats

– Upper Back

– Lower Back

– Quads

– Inner Thigh

– Hamstrings

– Glutes

– Calves