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
Shamrock Farms (2 Rounds for reps)
Following the pattern of 2-4-6-8, etc,
7 Minute AMRAP of:
Deadlifts (225/155)
Strict Handstand Push-Ups
* Rest 5 Minutes
Then, following the pattern of 2-4-6-8, etc,
7 Minute AMRAP of:
Power Cleans (155/105)
Alternating Pistols
[Scaling Suggestions]:
[Scale 1]:
Deadlift (185/125)
Handstand Push-Ups (Use 1-3 AbMats to Scale ROM)
Power Cleans (115/80)
Scaled Pistols
[Scale 2]:
Deadlift (105/75)
Feet Elevated Push-Ups
Power Clean (75/55)
Alternating Lunges