Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Front Squat: 1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80% Rest 2 minutes 2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85% Rest 2 minutes 3) Every 30 seconds for 2:00 (5 reps) – 1 rep @...Read More

Warm-Up:  Burgener and Snatch Skill Transfer   Barbell Gymnastics: Snatch Balance – 5 x 1   Conditioning: 15 Thrusters (155/105) 25 C2B Pullups 10 Thrusters 20 C2B Pullups 5 Thrusters 15 C2B Pullups For time.   This Week's MobilityRead More

  Weather Update: We are canceling the rest of the evening's classes at both ACF and CCP. We currently plan on being open for our full schedule tomorrow. We are sorry for any inconvenience. Warm-Up:  Gymnastics Warm-Up – Day 2 10 minute AMRAP for quality: Level 1: 10 Kips Swings 10 Strict Pull-Ups (w/band) or...Read More

Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Push Press – 3 x 5   Conditioning: 3 Rounds: 50 Air Squats 7 Bar muscle-ups 10 Hang Power Snatch (135/95) *15 minute cap   This Week's MobilityRead More

Reminder: There is only one class at Albany CrossFit at 9am. Please plan workouts accordingly.  Merry Christmas! Warm-Up:  Group Dynamic   Conditioning: Partner "DT" AMRAP in 20 minutes of: 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks *Partner 1 must complete the entire round of 12 Deadlifts, 9 Hang Power Cleans, and 6...Read More

Warm-Up:  Group Dynamic   Barbell Gymnastics: Establish a 1RM Jerk   Conditioning: 5 rounds for total working time of: Row 250m 10 Burpees 30 Double-Unders Rest 1:1   Link of the Day This Week's Mobility:Read More

Warm-Up:  Kettlebell Conditioning   Conditioning: “12 DAYS OF CHRISTMAS” Rep scheme follows the song: 1, 2-1, 3-2-1, etc. *Ugly Christmas sweaters are encouraged! 1. Handstand Pushup 2. Box Jumps (24/20) 3. Thrusters (95/65) 4. Pullups 5. Burpees 6. Toes-to-Bar 7. Wallballs (20/14) 8. Kettlebell Swings (53/35) 9. Double-unders 10. Overhead Lunges (5 each side, 45lb/25lb...Read More

Warm-Up:  CrossFit Warm-Up – 3 x 10   Conditioning: 1 Clean & Jerk 115/75 2 Muscle-Ups 3 Box Jumps 24/20 4 Hang Squat Snatch 115/75 5 Bar Facing Burpees 6 Push Press 115/75# 7 Pistols (alternating) 8 T2B 9 Wall Ball 20/14 10 C2B Pullups 11 HSPU 12 Front Squats @ 115/75 (no racks) For...Read More

Warm-Up: Burgener and Snatch Skill Transfer   Barbell Gymnastics: Establish a 1RM Snatch   Conditioning: 3 Rounds: 30 Kettlebell Swings (53/35) 25 Wallballs (20/14)   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