Tuesday 102015


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

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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.

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