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
Workout of the Day
* Complete in 25 Minutes.
** Rest :90 Seconds between working sets and perform 5 Single Legged Glute Bridges / Side after each set.
1×3: Back Squat (@ 77%1RM)
1×3: Back Squat (@ 80% 1RM)
1×3: Back Squat (@ 83% 1RM)
1×3: Back Squat (@ 85% 1RM)
1×3: Back Squat (@ 87 1RM)
After Party
The Junkyard Dog (AMRAP – Rounds)
In Teams of 2,
5 Minute AMRAP of:
Part A.
2 Partner Triple Jumps
Part B.
2 Partner Jump Overs + Crawl Under
* 1 Partner completes all of Part A., then Partner B completes Part A. Both partners then move on and complete all of Part B before returning back to Part A.