Wednesday 070412

There is only one class running at Albany CrossFit, starting at 10am.  No classes at Clifton Park. Please remember to sign-up if you plan on attending.  Thanks!

Link of the Day

albany gym


Group Dynamic


I.  As a Team of 2 complete:

The Seven

Seven rounds for time of:

7 Handstand Pushups

7 Thrusters (135/95)

7 Knees-to-Elbows

7 Deadlifts (245/165)

7 Burpees

7 Kettlebell Swings (70/53)

7 Pullups

*Partners will alternate movements (ex. Partner 1 starts on Handstand Pushups, Partner 2 then goes to Thrusters, Partner 1 then does Knee-to-Elbows, and so on…)

Scaling options for all ability levels will be provided for by your coach



I. 10 Rounds:

Swim 25m underwater

Rest 60 seconds @ end with only head above water


Rest 6+ hours


I. 7 rounds for time:

10 Chest-to-Bar Pullups

10 Ring Dips

*Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.