Wednesday 071515


The following classes are canceled this week.
Please plan workouts accordingly.

Friday: WOD @ 5:00pm, 6:00pm

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

View Public Whiteboard


A.): Metcon (No Measure)

2 Sets for QUALITY of:

10 Candle Sticks

:30 Pull-Up Bar Hang

10 Single Legged Glute Bridges / Side

:30 Side Plank / Side

B.): Banded Monster Walks (No Measure)

10 to the Left

10 to the Right

2 Sets of:

Forward Gunslinger Walk (Rig to Hall)

Backward Gunslinger Walk (Hall to Rig)

Skills Practice

Metcon (No Measure)

Coach Led Practice on:

A.) Bar Muscle Ups

B.) Deadlifts

Workout of the Day

Iceman (Time)

12-9-6 of:

Deadlifts (315/205)

Bar Muscle Ups

* 15 Minute Time Cap


Couch Stretch (No Measure)

* 2 Minutes / Side