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albany crossfit
Kayla’s Gym Bag Checklist: Previous to my Crossfitting days, I was a member at Planet Fitness (ugh, I know, embarrassing!). I walked in the gym with my keys and IPod, hopped on an elliptical and bored myself to death for 40 minutes. I didn’t even own a gym bag. Fast forward 2 years, now my...
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Link of the Day Warm-Up: Mobility (Watch Video) and Sumo-Deadlift Instruction WOD: I. Sumo-Deadlift 10 x 3 30 seconds rest between sets II. 6 Rounds for time: 10 Sumo-Deadlift High Pulls (95/65) 10 Push Press (95/65) *12 minute time limit III.  5 minutes in Middle Split Scaling options for all ability levels will be provided...
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Link of the Day Warm-Up: 2 Rounds: Run 200m 20 Russian Swings then… Warm-Up for the Hang Power Cleans WOD: I. Hang Power Clean 3 – 3 – 3 – 3 – 3 II. 3 Rounds For Time: 15 Hang Power Cleans (135/95) 15 Box Jumps (24/20) *10 Minute Time Limit Scaling options for all...
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Link of the Day Warm-Up: Practice for 12 minutes: Pistols WOD: I. Follow this progression for 20 minutes: Minute 1 – 3 Back Squats (225/155) Minute 2 – 10 Pistols and 10 Toes-to-Bar Minute 3 – 3 Back Squats Minute 4 – 10 Pistols and 10 Toes-to-Bar and so on…. II. 3 Attempts Max Handstand...
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Dedicated, Motivated, Hard Working, Sexy. These are a few words you might use to describe our Albany CrossFit March 2012 Member of the Month Marguerite! I have a few others, but I will keep them to myself as they are not appropriate for our website. Marguerite is a long time member and recently has really...
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“Act as if what you do makes a difference. It does.” –William James Get the best in CrossFit performance gear at the CrossFit Store.
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Link of the Day Warm-Up: Practice Getting Inverted for 10 Minutes: -Tripods -Frogstands -Headstands -Handstands -Hand-Walking WOD: I. Press 6 – 6 – 6 – 6 II.  “GI Jane” For Time: 100 Burpee-Pullups *15 Minute Time Limit III.  Accumulate 3 minutes between both arms in monkey hangs Scaling options for all ability levels will be...
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Albany CrossFit and CrossFit Clifton Park are gearing up for the CrossFit for Hope fundraiser. June 9th, the CrossFit world will come together in a unifying workout to help raise money for the St. Jude Children’s Research Hospital.  Together, we can make a lasting impact on the lives of countless numbers of children. On April...
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Link of the Day Warm-Up: 3 Rounds: 15 Supermans 15 Hollow Rocks 10 Jumping Alternating Lunges WOD: I. For Time: 21 – 18 – 15 – 12 – 9 Deadlifts (95/65) Hang Power Cleans Front Squats Push Jerks *22 Minute Time Limit II. 3 Sets: 30 Abmat Situps *30 seconds of rest between sets Scaling...
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