The 7:00pm class on Wednesday (12/9) is canceled. We are having a coaches meeting to discuss / practice new ideas that will help to improve your gym experience in the new year. Please plan your workouts accordingly.
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* 26 Minute Time Cap.
Log the time for each interval and try to keep each one within 10-15 seconds of the previous effort.
Under 3:30, 3:15, and 3:00 would be good, very good, and excellent goals to achieve.
TIE Fighter (4 Rounds for time)
* Rest 1:1
Same as RX
Row for 3:00 Minutes : Rest 3:00 Minutes
* Focus on technique and pacing.
BodyPump! (AMRAP – Reps)
Tabata (:20 On, :10 Off) of:
Barbell Bicep Curl (45/35)
Banded Tricep Push Down
* Alternate between exercises for a total of 24 Rounds.
** INSTANT 25 Burpee penalty for dropping an empty barbell.