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

Link of the Day This Week's Mobility   Warm-Up: Snatch Skill Transfer   Barbell Gymnastics: Snatch 5 x 1 *Rest 30-60 seconds   Conditioning: 4 Rounds: 2 minutes Max Effort Row for Calories Rest 1 Minute 1 Minute Max Wall Climbs Rest 1 Minute   *Scaling options for all athletes will be provided by the...Read More

Link of the Day This Week's Mobility   Warm-Up: 2 Rounds: 15 Overhead Squats with Barbell 20 Jumping Lunges 25 AbMat Situps   Strength: Establish a 1RM Thruster in 10 minutes   Conditioning: "Kalsu" On the minute: Complete 5 Burpees and then perform Max Thrusters (135/95).  Continue this pattern until you've completed 100 Total Thrusters....Read More

Link of the Day  This Week's Mobility   Warm-Up: 20 Jumping Squats 20 Ring Rows 20 Jumping Squats 20 Ring Rows   Strength: Press: 3 x 5   Conditioning: “Tommy Mac” 12 Burpees 12 Thruster 115/75# 12 Burpees 12 Power Snatch 115/75# 12 Burpees 12 Push Jerks 115/75# 12 Burpees 12 Hang Squat Clean 115/75#...Read More

Link of the Day  This Week's Mobility   Warm-Up: CrossFit Warm-Up 2 x 10   Strength: Back Squat: 2×5, 1×4, 1×3 – rest 3-4 minutes between sets   Conditioning:  7 minute AMRAP of: 50 Double-Unders 15 HSPU *Scaling options for all athletes will be provided by the coaches in class   Competitors: For more guidance,...Read More

Link of the Day This Week's Mobility:   Warm-Up: Group Dynamic   Barbell Gymnastics: Clean and Jerk: 5 x 2 – rest 30-60 seconds.   Conditioning: 3 rounds for time of: 50′ Burpee Broad Jump 20 KBS 32/24kg 15 C2B Pullups 10 Thrusters 135/95# (17 minute time limit) *Scaling options for all athletes will be...Read More