James shows some love for the newest Member of the Month at Albany CrossFit:  Hard Working. Dedicated. Bad-Ass. Crazy-Sexy-Cool.  These are words that pop into my head when I think of how to describe this month’s member of the month Joe Ferrandino!  Joe first came to us having never worked out a day in his...Read More

Warm-Up:  Gymnastics Warm-Up – Day 2 10 minute AMRAP for quality: Level 1: 10 Kips Swings 10 Strict Pull-Ups (w/band) or Ring Rows 10 Sec Tuck Hang/ Tuck Ring Support 10 Kettlebell Swings 10 Hollow Raises Level 2: 5 Muscle-Up Row (w/ turnout) 5 Butterfly Pullups 3 Weighted Strict Pullups 2 Skin the Cat 10...Read More

Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Press – 4 x 4   Conditioning: 7 rounds for time and calories of: 30 Seconds ME Row for Calories 5 Muscle-Ups 5 Power Snatches 135/95# Rest 1:1   This Week's MobilityRead More