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

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🏋🏼‍♂️ STRENGTH

25 Mins. to find a 15, 10, and 5-Rep Max.

Goals:

15RM 60 to 65% 1RM

10RM 65 to 75% 1RM

5RM 80 to 90% 1RM

Bench Press (15RM)

Bench Press (10RM)

Bench Press (5RM)

🛡 MIDLINE MADNESS

Metcon (AMRAP – Rounds and Reps)

5 Min. AMRAP of:

5 Dumbbell Overhead Squat / Side

10 AB Mat Sit-Ups

* Go as heavy as possible.

📰 ACF NEWS

🙏 Thank you to everyone who has contributed to our summer food drive. We will continue to collect items for the food bank through September. You can drop food items off at the collection table by the front desk.

💡 FOOD DRIVE IDEAS

– No glass items please.

Canned:

Tuna, soups, fruits, vegetables, chicken, beans, potatoes, sweet potatoes.

Plastic:

Mayonnaise, PB&J, Applesauce, Juice.

Boxed:

Pasta, crackers, rice, quinoa, coffee, tea bags, cereals.

Special Items:

Pens, pencils, notebooks, crayons, Elmer’s

Glue, toilet paper, paper towels, tissues, disposable diapers, baby wipes, liquid formula, dish soap, body soap, laundry soap, shampoo, tooth brushes and paste, deodorant.