Day

June 30, 2013
  Upcoming:   July 5th – Poker Night, Albany CrossFit – 7pm July 6th – CrossFit for Hope, 10am, Chili/BBQ/Chowder Cook-Off, Bling for Hope, immediately following WOD   On Going:   Massage for Hope – 518.378.9273 or email [email protected] $321 Raffle – All inclusive trip to the 2013 CrossFit Games Daily Auctions in ACF/CCP FB Group   Holiday Weekend: July 3rd...
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Sunday (6/30) WOD Prep: Barbell Overhead Mobilization *2 Minutes per Side Skills: Rack Jerk 2,2,2,2 * Rest 3 Minutes Between Working Sets ** 20 Minute Time Cap Conditioning: For Time: 25 Burpees Then 10-9-8-7-6-5-4-3-2-1 Box Jumps (24/20) Kettlebell Swings (70/53) Then 25 Burpees * 15 Minute Time Cap —————————————————————————– Monday (7/1) WOD Prep: Super Front...
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