Link of the Day This Week’s Mobility Warm-Up: 50 Jumping Jacks 400m run 30 Inchworms 20 Burpee Broad Jumps 10 Jumping Air Squats WOD: I. 5 Sets: 10 Weighted Barbell Lunges in Front Rack (5 steps each leg) *Rest as needed *Taken off of squat rack II. Burpee Volume Ladder ...Read More
Link of the Day This Week’s Mobility Warm-Up: Review the Power Clean WOD: I. Power Clean x 1/Overhead x 1; Rest 3 Minutes x 3 – 90% II. Row Sprints: 20 Seconds @ Max Effort; Rest 2:40 x 4 III. 5 Burpees As Fast As Possible *Jump 1 foot above max reach...Read More
At long last, Friday Night Fight's is upon us! It's going to be an awesome Team WOD. Starts at 6pm at Albany CrossFit. $5 per person to participate benefitting CrossFit for Hope, sign-up online in advance if you plan on attending. Remember that classes are cancelled at 7pm at Albany, and the 6pm and 7pm...Read More
Reminder: The 7pm at Albany CrossFit and the 6pm and 7pm at CrossFit Clifton Park are cancelled on Friday 8/17 due to Friday Night Fights. Come join us at 6pm at Albany CrossFit, $5 to participate. All proceeds going to CrossFit for Hope 2013. Link of the Day This Week's Mobility Warm-Up: Group Dynamic WOD:...Read More
Link of the Day This Week's Mobility Warm-Up: Shoulder Mobility Then… Review The Jerk WOD: I. Clean & Jerk – Build To A Tough Single In A Few Sets; NOT A 1RM II. Rowing Sprints: 25 sec @ Max Effort – Rest 1:35 x 2 Rest 4 Minutes 25 sec @ Max Effort – Rest...Read More
Big News – Jason B Murphy is leaving for the green pastures of New Jersey. Murph has an incredible opportunity to run a box – CrossFit Triple Threat. This will be his last week at ACF/CCP. Please come out and say goodbye to him at our party this Friday Night at the Recovery Room...Read More
Link of the Day This Week’s Mobility Warm-Up: Run 400m 30 Spiderman Lunges 20 Inchworms Then… “Barbell Smash” On Calves WOD: I. 3 rounds for time: 30 Double Unders 10 Front Squats (155/100) 10 Burpees II. Practice Pistols for 10 minutes Scaling options for all ability levels will be provided for by your coach ...Read More
Camille discusses facing our challenges: I was in the waiting room at a hospital the other day and picked up one of the many magazines lying around. On the back page, there was a large advertisement for a weight loss pill, stating it had been “previously discontinued due to severe side effects, but here, in...Read More
Link of the Day This Week’s Mobility Warm-Up: Snatch Skill Transfer WOD: I. Snatch Balance – Build to a tough single in a few sets II. Snatch – 2, 2, 2, 2 @ 90%; Rest 1 minute between sets III. High Hang Power Snatch – Touch-‘n-Go reps x 7; Rest 30 secondsx 3 IV....Read More
