Monday 121613

WOD  12 minute AMRAP: 150 Wall Balls (20/14) 90 Double Unders 30 Muscle ups   Fitness 7 minute EMOM: 2 Back Squats @80% 1RM   Sport Snatch Ladder 7 minute EMOM:  Power Snatch + Squat Snatch + OHS (Optional Work) Clean and Jerk Complex Work up to a he
Read More

Saturday 113013

Fitness & Sport   WOD Teams of two complete the following: 15 Minute AMRAP: 5 Snatches (115/80) 10 Wall Balls (20/14) One athlete completes a full round, while the other rests.   25 Days of Christmas 5 minutes max distance Row    
Read More

Friday 112913

WOD   8 Minute AMRAP Teams of two complete an ascending Ladder ( of: Deadlift (275/185) Strict C2B Pull ups One athlete does a full round, while the other rests.   Fitness   10 minutes Double Under Practice   Sport   2 minute AMRAP:  Double
Read More

Sunday 111713

Fitness:   WOD:   1)  Diane        21-15-9 Handstand Push-ups Deadlifts (225/155)   WOD Strategy: Diane is designed to be a face paced workout that should be done in less than 10 minutes. If it takes you any longer, then you did not sc
Read More

Thursday 111413

Fitness   WOD: 21-15-9: HSPU Chest to Bar pull-ups  Row 500m after each round 15 minute time cap   Snatch Skills: Overhead Squat Therapy 15 minute time cap   Squats: 2×10 Back squat   Sport:   WOD: 21-15-9: HSPU Chest to Bar pull-ups  Row&n
Read More

Fall Face Off: Daniel Tyminski

​ Brought to you by:   Come in for coffee and a second opinion. After your visit with the Mirkovic Teal Group, you will receive a $100 gift certificate to Albany CrossFit and CrossFit Clifton Park.   To learn more click here.
Read More