Albany CrossFit – Albany CrossFit: WOD – (Be)tter
25 Mins. to find a 15, 10, and 5-Rep Max.
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.
Tuna, soups, fruits, vegetables, chicken, beans, potatoes, sweet potatoes.
Mayonnaise, PB&J, Applesauce, Juice.
Pasta, crackers, rice, quinoa, coffee, tea bags, cereals.
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.