Important programming notes: effective Mon. July 6, the Monday and Wednesday evening classes will be at 6:30PM instead of 6PM. The Friday evening class will remain at 5:00PM. We will continue the M-W-F mid-morning classes throughout the summer and then re-evaluate based on attendance.
There WILL be class this Sat. July 4th, so get in here [...]
Tues. June 30, 2009
Mon. June 29, 2009
WOD: “Elizabeth”
21-15-9 Rep Rounds of:
Squat Clean
Ring Dips
Post results to www.beyondthewhiteboard.com
Sat. June 27, 2009
WOD: Courtesy of CrossFit Albany
5 Rounds for time of:
5 Squat Clean Thrusters 135/95lb
15 Box Jumps
Rest 3 minutes
1 mile Indian Run (Run single file, last person in line sprints to the front, etc.)
Rest 3 minutes
AMRAP 8 minutes of:
5 Med. Ball Clean/Wall Ball 20/14lb
5 Burpees
Post results to www.beyondthewhiteboard.com
Kudos to those who showed up today and perservered through [...]
Fri. June 26, 2009
WOD: 5 Rounds for time of:
30 GHD Sit-ups
25 Back Extensions
Post results to www.beyondthewhiteboard.com
Thur. June 25, 2009
WOD: “Barbara”
5 Rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely 3 minutes between rounds
Post results to www.beyondthewhiteboard.com
Welcome to Drew who stopped in today to give CrossFit a try and did an awesome job on Barbara!
Wed. June 24, 2009
WOD: “CrossFit Total”
Back Squat, 1Rep
Shoulder Press, 1 Rep
Deadlift, 1 Rep
Post results to www.beyondthewhiteboard.com
Tues. June 23, 2009
WOD:
3 Rounds, 1 minute at each station with a 1 minute rest between rounds of:
Pull-ups
Squats
Mountain Climbers
Pledge Push-ups
KB Swings
Abmat Sit-ups
Post results to www.beyondthewhiteboard.com
June CrossFit Challenge
Nice turnout tonight everybody!
Mon. June 22, 2009
WOD:
5 Rounds for time of:
45lb Barbell Overhead Walking Lunges, 50 feet
21 Burpees
Post results to www.beyondthewhiteboard.com
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