Call Us: (518) 459.4444

18
Oct

Friday 101912

Reminder: The evening WOD classes are cancelled at CrossFit Clifton Park.  We'd love to see you all at Albany CrossFit for Friday Night Fights at 6pm!  This is our first ever ACF vs. CCP workout, and it's bound to be a great showdown.  Join us afterwards at the Recovery Room for food and fare, with a portion of the proceeds going to CrossFit for Hope.

Link of the Day albany fitness

This Week's Mobility

 

Warm-Up:

3 Rounds:

30 Double-Unders

20 Overhead Squats with Barbell or PVC

10 Ring Dips

 

WOD:

I. "The Chief"

5 Rounds of:

AMRAP in 3 minutes:

3 Power Cleans (135/95)

6 Pushups

9 Air Squats

*Rest 1 minute between the 3 minute rounds

*Score is cumulative total from all 5 rounds

II. AMRAP AbMat Situps in 3 minutes

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

 

Competitors:

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

Leave a Reply