This Week's Mobility  WOW 13.4: Standards 7 minute AMRAP of: 3 Clean & Jerk 3 Toes To Bar 6 Clean & Jerk 6 Toes To Bar 9 Clean & Jerk 9 Toes To Bar 12 Clean & Jerk 12 Toes To Bar 15 Clean & Jerk 15 Toes To Bar 18 Clean & Jerk 18...Read More

This Week's Mobility  Conditioning: "Cameron" For time: 50 Walking Lunges 25 Chest-to-Bar Pullups 50 Box Jumps (24/20) 25 Triple-Unders 50 Back Extensions 25 Ring Dips 50 Knees-to-Elbows 25 Wallball "2-fer-1s" (20/14) 50 Situps 5 Rope Climbs (15')Read More

This Week's Mobility Conditioning: 10k Row * Due to the length of this WOD, classes will run a little differently than normal. Come in when you are ready, warm-up on your own, hop on a rower and hit the WOD.Read More

This Week's Mobility Strength: Establish a 1RM Back Squat * 20 Minute Time Cap Conditioning: For Time: Row 1k 30 Pistols (Alternating) 15 Hang Power Cleans (225/135) * 12 Minute Time CapRead More

This Week's Mobility Strength: Establish a 1RM Snatch * 20 Minute Time Cap   Conditioning: 7 Minute AMRAP of: Burpees * Burpees are done to a 6" target.Read More

*90 Day Challenge Participants: This week we will be testing week for the workouts.  If you cannot make it in for the WOD, you must make up the workout on your own.  Good luck, and can't wait to see all the progress you've made these past 3 months! —————————————————— Conditioning: "Fran" For Time: 21-15-9 Thrusters...Read More

This Week's Mobility Conditioning: 30 Minute Partner AMRAP of: 400m Row Max Effort Burpee Box Jumps (24/20) * Both Partners Moving At The Same Time. Once One Partner Completes 400m They Can Switch Stations.Read More

This Week's Mobility  WOW 13.3: Standards 12 Minute AMRAP of: 150 Wall Balls (20/14) 90 Double Unders 30 Muscle Ups Instructions: This Saturday we will be running heats at Albany CrossFit for those participating in the 2013 CrossFit Open. The heat times are: 7:30am, 7:50am, 10:30am, 10:50am.   Please, visit this document to sign up...Read More

This Week's Mobility  Barbell Gymnastics: Every Minute on the Minute for 5 Minutes: 2 Clean and Jerks @ 75% of 1RM then… 2 Minute AMRAP Clean and Jerks @ 75% of 1RM   Conditioning: Complete as many rounds as possible in 12 minutes of: 4 Presses (75/55) 8 Sumo-Deadlift High-Pulls (75/55) 12 Front Squats (75/55)Read More

This Week's Mobility Conditioning: 3 Rounds For Time of: 20 Goblet Kettlebell Squats (53/35)   5 Bar Muscle Ups 20 Kettlebell Snatches (53/35) * 12 Minute Time Cap * Rest 6 Minutes   3 Rounds For Time of: 15 Goblet Kettlebell Squats (53/35)   3 Bar Muscle Ups 15 Kettlebell Snatches (53/35) * 10 Minute...Read More