Warm-Up:  CrossFit Warm-Up – 3 x 10 * 12 Minute Time Cap   Strength: High Bar Back Squat 6 x 3 @ 70% 1RM * Rest 60 Seconds Between Working Sets ** 15 Minute Time Cap Conditioning: 3 Rounds For Total Repetitions Of: 1:00 Max Effort Kettlebell Swings (32/24kg) * Rest :30 Seconds 1:30 Max...Read More

Warm-Up:  Gymnastics Warm-Up – Day 1 12 Minute AMRAP for Quality: Level 1: 10 Ring Pushups 10 Sec Tripod 3 Handstand kick up attempts 10 Sumo Deadlift w/ Kettlebell 10 Superman Raises Level 2: 5 Handstand Pushup (With or without Wall assistance) 10 Sec Frog stand or Tuck Planche 10 Pistols (Alterating Legs) 10 Hollow...Read More

Warm-Up:  Group Dynamic   Barbell Gymnastics: 3-Position Clean (Low to High) – 5 x 1 * Heaviest Possible ** Rest 1 Minute Between Sets   Conditioning: 12 minute AMRAP of: 5 Power Cleans (165/110) 10 Toes 2 Bar 15 Wall Ball (20/14)   This Week's Mobility:Read More

Attention: The Sunday WOD Class (2/3) is cancelled at CrossFit Clifton Park.  Sunday classes will resume next week with Open Gym as well.  Sorry for any inconvenience. —————————————————————————————————- Warm-Up:  Ketllebell Conditioning   Conditioning: 7 minute AMRAP: 7 Thrusters (95/65) 7 Pullups 7 Burpees Rest 3 minutes 7 minute AMRAP:  7 Overhead Squat (95/65) 7 Toes...Read More

Attention: The Sunday Class (2/3) at CrossFit Clifton Park is cancelled this week as we are undergoing construction to expand the workout room.  Sunday classes will resume next week with Open Gym.  We apologize for any inconvenience. ——————————————————————————————————————— Warm-Up: CrossFit Warm-Up – 3 x 10   Conditioning: 2012 Regionals Individual Event 4- *With 1 Barbell....Read More

Warm-Up:  Burgener and Skill Transfer   Barbell Gymnastics: Power Snatch – 5 x 1   Conditioning: 10 Minute AMRAP of: 5 Any Way Overhead (155/105) 7 Wall Balls (20/14) 9 Ring Dips   This Week's MobilityRead 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 sec...Read More

Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Push Press – 3 x 5   Conditioining: For Time: "Isabel" 30 Snatches (135/95) * 10 Minute Time Cap This Week's MobilityRead More

Warm-Up:  Gymnastics Warm-Up – Day 1 10 Minute AMRAP for Quality: Level 1: 10 Ring Pushups 10 Sec Tripod 3 Handstand kick up attempts 10 Sumo Deadlift w/ Kettlebell 10 Superman Raises Level 2: 5 Handstand Pushup (With or without Wall assistance) 10 Sec Frog stand or Tuck Planche 10 Pistols (Alterating Legs) 10 Hollow...Read More