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21
Oct

Thursday 102215

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

View Public Whiteboard

Workout of the Day

* 35 Minute Time Cap

** Use a KB if the DB weight is unavailable.

Helton (Time)

3 Rounds of:

800m Run

15 One-Armed DB Squat Cleans / Side (50/35)

30 Burpees

[Scaling Suggestions]:

[Scale 1]:

3 Rounds of:

800m Run

30 One-Armed DB Squat Cleans / Side (35/25)

30 Burpees

[Scale 2]:

3 Rounds of:

400m Run

10 One-Armed DB Squat Cleans / Side (25/15)

20 Burpees
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

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