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4
Oct

Friday 100512

Reminder: The 5pm, 6pm and 7pm Classes at CrossFit Clifton Park as well as the 6pm and 7pm Classes at Albany CrossFit are cancelled on Friday (10/5) in preparation for the Fall Face-Off.  Please note the "At Home WOD" at the bottom of this page for those who still want to be able to get in their training for today.  Also, there will be no classes on Saturday (10/6) at either location due to the competition.  If you're not competing, judging, or volunteering we'd love to see you there supporting your fellow athletes!

Link of the Day albany fitness

This Week's Mobility

 

Warm-Up:

Group Dynamic

 

WOD:

Parts I and II done in Teams of 2:

I. "Karen"

For Time

150 Wallballs (20/14)

Then followed immediately by:

II. 150 Burpees For Time

*Only 1 partner moving at a time during both parts

III. 3 Attempts:

Max Pullups

*Done individually

*Scaling options will be provided for all athletes by the coaches in class

 

Competitors:

For more guidance, please email kevin.houston@albanycrossfit.com

 

At Home WOD:

For Total Time:

100 Air Squats

Run 1 mile (Stop and Perform 5 Burpees every minute until you've completed the mile)

100 Air Squats

*Follow this link (http://www.mapmyrun.com/) to map out a 1 mile loop close to your home

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