Link of the Day This Week's Mobility:   Warm-Up: 3 Rounds: 15 Wallballs 10 Ring Rows 5 Wall Climbs   WOD: I. Barbell Lunges in Front Rack 3 sets, 10 reps (5 per leg) II. Open WOD 12.5 AMRAP in 7 minutes of the following progression: 3 Thrusters (100/65) 3 Chest-to-Bar Pullups 6 Thrusters 6 Chest-to-Bar...Read More

Link of the Day  This Week's Mobility   Warm-Up: 3 Rounds: 10 Russian Swings 10 Ring Rows 10 Pushups   WOD: I. 3 Rounds: 10 Hang Power Cleans (225/155) 5 Muscle-Ups *15 Minute Cap II. 3 Sets: 25 Weighted AbMat Situps *Scaling options for all athletes will be provided by the coaches in class  ...Read More

Link of the Day  This Week's Mobility   Warm-Up: Group Dynamic   WOD: I. 4 Sets: 4 Pausing Front Squats *Hold for 4 seconds at bottom of squat for each rep II. AMRAP in 8 minutes: 8 Thrusters (115/75) 8 Bar-facing Burpees 8 Pullups *Scaling options for all athletes will be provided by the coaches...Read More

Reminder: The evening WOD classes are cancelled at CrossFit Clifton Park.  We'd love to see you all at Albany CrossFit for Friday Night Fights at 6pm!  This is our first ever ACF vs. CCP workout, and it's bound to be a great showdown.  Join us afterwards at the Recovery Room for food and fare, with...Read More

Link of the Day  This Week's Mobility   Warm-Up: Group Dynamic   WOD: I. 5 Sets of the Following Barbell Complex: 1 Power Clean/2 Front Squats/3 Jerks *Rest 90 Seconds between sets II. 5 Rounds: 7 Burpees 10 Kettlebell Swings (70/53) *Scaling options for all athletes will be provided by the coaches in class  ...Read More

Link of the Day  This Week's Mobility   Warm-Up: 3 Rounds: 20 Walking Lunges 15 Hollow Rocks 10 Inchworms   WOD: I. 30 Wall Climbs For Time: II. 12 Rounds: 30 Seconds Row for Max Calories 30 Seconds Rest *Scaling options for all athletes will be provided by the coaches in class   Competitors: For more...Read More

Link of the Day  This Week's Mobility   Warm-Up: Burgener Warm-Up   WOD: I. Hang Squat Snatch 4 Sets, 2 Reps II. With a Partner, AMRAP in 12 Minutes 10 Ring Dips 10 Thrusters (115/75) *One person moving at a time *Scaling options for all athletes will be provided by the coaches in class  ...Read More

Link of the Day This Week's Mobility:   Warm-Up: CrossFit Warm-Up 3 x 10   WOD: I. Establish a 4RM Front Squat II. AMRAP in 15 minutes: 10 Pullups 15 Pushups 20 Alternating Lunges *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: 3 Rounds: 15 Hollow Rocks 10 Jumping Alternating Lunges 5 Handstand Pushups   WOD: I. For Time: 10 Muscle-Ups 100 Push Presses (75/55) 100 Grasshoppers *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: 3 Rounds: 5 Wall Climbs 10 Seated Press with Barbell 15 Jumpings Squats with Barbell on Back   WOD: I. Establish a 1RM Clean and Jerk II. 3 Sets: Row 500m *Rest 3 minutes between sets *Scaling options for all athletes will be provided by the...Read More