Link of the Day Warm-Up: Mobility and Rowing Technique WOD: I. For Time: Row 2k II.  Heavy Prowler Races III. Hold Pike Stretch – 5 minutes Scaling options for all ability levels will be provided for by your coachRead More

Schedule Update: Yoga is cancelled for Wednesday (4/18). Please plan workouts accordingly. Suggestions on improvement from Chad: With the recent expansion of Albany CrossFit, most of our athletes probably spend the majority of their time in the massive triple-wide. It is an awesome asset to ACF. Few boxes have such a large space for equally...Read More

Link of the Day Warm-Up: Run 400m 20 Back Leg Swings (Right and Left Leg) 20 Side Leg Swings (Right and Left Leg) 20 Front Leg Swings (Right and Left Leg) Sprint 200m WOD: I.  In 15 Minutes: Establish 1 RM Deadlift II. “Diane” For Time: 21 – 15 – 9 Deadlifts (225/155) Handstand Pushups...Read More

We take on challenges to prove something to ourselves. We make a goal to have something valuable to work towards. The 90 Day Challenge was just that.  Whatever the reasons for joining in, the overwhelming amount of participants were clearly looking for the something to spark a new fire. But, what may have started off...Read More

Link of the Day Warm-Up: 3 Rounds: 10 Bridge-Ups 5 Pistols (Per Leg) WOD: I. “Fran” For Time: 21 – 15 – 9 Thrusters (95/65) Pullups II.  Tabata Grasshoppers Scaling options for all ability levels will be provided for by your coachRead More