Link of the Day This Week's Mobility:   Warm-Up: Group Dynamic   Barbell Gymnastics: Hang Squat Clean – In 10 minutes work up to a heavy 2 double   Conditioning: 1) For Time: 5 Rope Climbs (15ft.) 10 Wallballs (20/14) 4 Rope Climbs 15 Wallballs 3 Rope Climbs 20 Wallballs 2 Rope Climbs 25 Wallballs...Read More

Link of the Day  This Week's Mobility Endurance Programming   Warm-Up: 2 Rounds: 5 Wall Climbs 10 Pistols 15 Russian Swings   Conditioning: "Fight Gone Bad" 3 Rounds for Total Reps: 1 Minute Max Wallballs (20/14) 1 Minute Max Sumo-Deadlift High-Pulls (75/55) 1 Minute Max Box Jumps (20") 1 Minute Max Push Presses (75/55) 1...Read More

Link of the Day  This Week's Mobility   Warm-Up: Review – Hang Squat Snatch, Clean and Jerk, and Front Squat   Conditioning: 1) In 10 minutes: 50 Burpees (as fast as possible) Establish a 3RM Hang Squat Snatch in remaining time 2) In 10 minutes: 50 Burpees (as fast as possible) Establish a 3RM Touch...Read More

Reminder: Friday Night Fights is going down at 6pm at Albany CrossFit on Friday the 16th.  There are no evening classes at CrossFit Clifton Park.  We look forward to seeing everyone there.  Please sign-up for the class in MindBody Online, and show up wearing RED if you're competing for ACF and BLUE if you're going for...Read More

Link of the Day  This Week's Mobility   Warm-Up: Joint Mobility   Conditioning: "Barbara" 5 Rounds: 20 Pullups 30 Pushups 40 AbMat Situps 50 Air Squats *Rest 3 minutes between rounds *Record time for each roundRead More

Link of the Day  This Week's Mobility   Warm-Up: 3 Rounds: 3 Wall Climbs 20 AbMat Situps   Strength: Push Press 3 x 3   Conditioning: "Grace" (WOD Demo) 135 pound Clean and Jerk, 30 reps Use 95 pounds, 65 pounds or broomstick as needed   Midline: 4 Rounds of: 30 second FLR 15 second...Read More

Link of the Day  This Week's Mobility   Warm-Up: CrossFit Warm-Up 1 x 15   Strength: 1) Back Squat – EMOM (every minute on the minute) for 5 minutes – 2 reps @ 80% 2) 5X3 Front Squats – near heaviest possible, rest 90 seconds.   Conditioning:   90 seconds ME Double-Unders -then (without resting)-...Read More

Schedule Reminder: The new evening schedule is in effect at CrossFit Clifton Park, with Monday through Friday WOD classes running at 4:30pm, 5:30pm, and 6:30pm. Link of the Day This Week's Mobility:   Warm-Up: Group Dynamic   Barbell Gymnastics: Clean and Jerk 1X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 1X1@95% – rest 30-60 seconds.   Conditioning:  ...Read More

Link of the Day  This Week's Mobility   Warm-Up: 2 Rounds: 30 Jumping Squats 20 Pullups 10 Burpees   Conditioning: "Kar-abel" 10 Rounds For Time: 3 Snatches (135/95) 15 Wallballs (20/14) *Scaling options for all athletes will be provided by the coaches in class   Mid-Line: Accumulate 2 minutes in an L-Sit   Competitors: For...Read More

Link of the Day  This Week's Mobility   Warm-Up: Agility Ladder Drills   Strength: 1 Rep Max Split Jerk   Conditioning: 4 Rounds: 5 Back Squats (250/165) 10 Push Presses (95/65) 50 Mountain Climbers *Scaling options for all athletes will be provided by the coaches in class   Competitors: For more guidance, please email [email protected]Read More