Day

November 3, 2013
We all have different CrossFit journeys and paths.  Some are very direct, show up to CrossFit, become addicted.  Others have a long and winding path.  Nicole's journey had even more twists and turns than anyone we had ever met.   While Nicole has been an athlete at Albany CrossFit for over 3 years, cumulatively it's...
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Monday (11/4)   WOD Prep: Rotator Cuff Stretch 2 Minutes per side   1. Olympic Lifting: 20 Minutes to establish a 1RM Snatch   2.  Metcon: 30 OHS, 115/80 30 TTB 20 Power Snatch, 115/80 20 TTB 10 Squat Snatch, 115/80 10 TTB   15 Minute Time Cap   WOD Strategy: 15 minutes is an...
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Sunday (11/3) WOD:   Karen   150 Wallballs for time (20/14)   Strength:   Front Squats 3×3 @ 85%          
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