Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) 3 Rounds of: 400m Run 15 Thrusters (135/95) 21 Inverted Burpees ❄️ COOL DOWN Foam Roll – Chest/Front Delt – Biceps/Triceps – Lats 📰 ACF NEWS FALL FACE OFF: – Our 10th Annual Fall Face Off competition is less than 50 days away! Saturday, September 28th. 8:30 AM to 4:00 PM. – Team registration is open and all workouts have been announced. Visit www.FFO19.WODifyArena.com to sign up or find event info.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Barbell Blitz (AMRAP – Rounds and Reps) 20 Min. AMRAP of: 3 Overhead Squats (95/65) 6 Overhead Lunges (95/65) 9 Power Snatches (95/65) 12 Push-Ups 15 Calorie Bike ❄️ COOL DOWN Foam Roll: – Upper/Lower Back – Quads – CalvesRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🇺🇸 A HERO’S STORY U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John. 🎖 HERO WOD Zembiec (Time) 5 Rounds of: 11 Back Squats (185/135)* 7 Burpee Pull-Ups (Strict) 400m Run * Take barbell from the floor. During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar ❄️ COOL DOWN 2 Min. Couch Stretch / Side 📰 ACF NEWS – On Saturday Alisa C., Ashley C., Jared P., Gaurav U., Matt F., and Nicole C. will be competing at the Shatter Slam. Good luck everyone! – Kim Seevers will be competing on Sunday at the 2019 World Masters Weightlifting Championships in Montreal, Quebec, Canada. Good luck Kim!Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) 2 Rounds of: 2 Min. Ring Support 1 Legless (ascent and descent) Rope Climb (15’) 2 Min. Straight Arm Plank 1 Legless (ascent and descent) Rope Climb (15’) 2 Min. Overhead Kettlebell Hold (35/26 per hand) 1 Legless (ascent and descent) Rope Climb (15’) ❄️ COOL DOWN 2 Min. Puppy Dog Pose 2 Min. Seal [Sphinx] Pose 📰 ACF NEWS CrossFit OPEN Series: This week we’re going to do one workout from the 2012 CrossFit OPEN. Cast your vote in the poll posted in our gym’s private members only Facebook group. Voting begins on Thursday at 8:00 AM and ends at 8:00 PM! Join the group: https://www.facebook.com/groups/107313226035449/Read more