Reminder: There will only be one WOD class at 7am at Albany CrossFit, in addition to the Heroes and Angels Memorial WOD.  Heroes and Angels will be starting at 10am at Albany CrossFit.  Please sign-up for class if you plan on attending.  Thanks! Warm-Up:  Group Dynamic   Conditioning: The Sandy Hook School Memorial WOD —...Read More

Reminder: Evening classes at CrossFit Clifton Park are cancelled due to Friday Night Fights.  FNF will be starting at 6pm at Albany CrossFit.  Please sign-up for class if you plan on attending.  Team ACF wear RED and Team CCP wear BLUE.  Good luck! Warm-Up:  Burgener and Skill Transfer   Barbell Gymnastics: Every minute on the...Read 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: Press – 5 x 2 @ 90%1RM * Rest 90 Seconds Between Sets   Conditioning: 20 Minute AMRAP of: 14 Overhead Lunges (135/95) 10 Pull-Ups 6 Inverted Burpees   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

Warm-Up:  Group Dynamic   Barbell Gymnastics: Every Minute on the Minute for 7 minutes – 1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean   Conditioning: 3 Rounds for Time of: 25 Hand Stand Push-Ups 20 Wallballs (20/14) 15 Burpees 10 Toes 2 Bar   This Week's Mobility:Read More

Warm-Up:  Kettlebell Conditioning   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 Minute Max Calories on Rower *Rest 1 Minute Between Rounds   This Week's MobilityRead More

Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Pausing Front Squat – 4 x 4 *Hold for 4 seconds at bottom of squat on 1st and 4th reps   Conditioning: Complete 5 rounds: Handstand Hold – 30 seconds Max Handstand Push Ups Static Pull or Chin Up Hold at top – 30 seconds Max...Read More

Warm-Up:  Burgener and Snatch Skill Transfer   Barbell Gymnastics: Hang Power Snatch – 5 x 1   Conditioning: For time. 100 Double-Unders 25 Wall Balls (20/14) 75 Double-Unders 25 Wall Balls 50 Double-Unders 25 Wall Balls   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...Read More