Announcements

We will be hosting our annual Memorial Day “Murph” WOD – Monday 5/25 @ 10AM. All other classes are canceled. Complimentary BBQ after the WOD!

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

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Warm-Up

A): Group Dynamic (No Measure)

B): Downward Dog (No Measure)

1 x 12 – Move slowly focusing on shoulders & calfs.

Strength

1×10: Strict Press

* Build to a challenging 10 reps in 15 minutes.

Workout of the Day

2011 CrossFit Regionals Event 1 (Time)

1,000m Run

30 Handstand Push-Ups

1,000m Row
* 15 Minute Time Cap