At Albany CrossFit we have a very large and varied community consisting of: students, full-time moms, police officers, fire fighters, nurses, doctors, lawyers, business executives, professional / amateur athletes, young children and grand parents. The beautiful thing about CrossFit training is that all of these different demographics can do the same workout, in the same room specialtyclassespagetogether because CrossFit is universally scalable depending on your current fitness level. CrossFit at its core is:

  • Constantly Varied: We never repeat the same workout two days in a row. Routine is the enemy.
  • Functional Movements: We use exercises that are safe, natural and applicable to everyday living.
  • High Intensity: While intensity is relative to the individual; it is the independent variable most closely associated with adaptation. Positive change in your fitness won’t happen reading a magazine on a treadmill!


             If you want to lose weight, gain muscle or just improve your general health and fitness our expert coaching staff can get you there. Each of our classes is led by a certified CrossFit Coach. Many of our larger classes have 3-4 coaches present to ensure you receive the attention you need in the workouts. Need additional help outside of class? No problem! Just pull a coach aside and ask away. We are here for you and we care about your goals.

Workout Programming:

             Our gym follows the programming posted on The Coaching Staff feel the workouts from this site are excellent for improving general fitness, but also offer suitable training for those interested in the sport aspect of CrossFit. We follow the programming a week behind from when it is actually posted. This allows the coaching staff to analyze the workouts in order to prepare for their classes, adapt workouts for our gym and provide our members with a high quality product. When we adapt the workouts for our gym post them to our site as either Function or Sport.

    • Function: This section of the programming is geared towards individuals who are trying to be fit for life. It will mimic both the intensity and desired stimulus of the Sports programming, but the movements and other aspects of the workout might be slightly different. For example the sport programming may require an athlete to perform muscles ups while the function programming will require chest to bar pull ups instead. Function workouts should in no way be considered “scaled” or “watered down” workouts. They will still be challenging and still require scaling like any other workouts would.
    • Sport: This section of the programming will follow the Competitors Training workouts as closely as possible, but at times may be altered to fit our gym in regards to equipment, space and time in the hour. It is intended for individuals who are active in the sports aspect of CrossFit and have built a solid foundation of technical proficiency in various movements such as the Snatch, Clean & Jerk or Muscle Ups for example.
  • Below is an example of Function and Sport Programming.

Function Workout

Sport Workout


3 Rounds For Time of:

400m Run

21 Kettlebell Swings (53/35)

12 Pull Ups

* 20 Minute Time Cap

“Tequila Montoya”

3 Rounds For Time of:

400m Run

21 Pull Ups

12 Hang Squat Snatch (95/65)

* 20 Minute Time Cap


Program Logistics…

  • All CrossFit classes are one hour in duration seven days a week.
  • Each class is led by a Coach and supported by numerous Assistant Coaches.
  • Think you can just blow off coming to the gym? Think again! We will call you if we notice you are not coming in. We want you to come in and lead a happier, healthier life.


At Our Gym You Will…

  • Learn from the Capital District’s top experts on Health & Fitness.
  • Test the margins of your own experience and redefine success.
  • Train in a facility that has produced Olympic, Professional & Amateur athletes in various sports.

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