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CrossFit Programs

What Is CrossFit?

CrossFit is a Strength & Conditioning GPP (General Physical Preparedness) program. Our program delivers a fitness that is, by design, broad, general, and inclusive. We utilize movements that are functional, natural and safe in the regards to daily life.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience.

By utilizing functional movements and scaling for individuals based on their current level of fitness we can use the same routines for elderly individuals with heart disease and competitive athletes one month out from a big event. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our military service men and women, college athletes, and housewives have found their best fitness from the same regimen.


At Albany CrossFit we have a very large and varied community consisting of: students, full-time moms, police officers, fire fighters, nurses, doctors, lawyers, business executives, professional / amateur athletes, young children and grand parents. The beautiful thing about CrossFit training is that all of these different demographics can do the same workout, in the same room together because CrossFit is universally scalable depending on your current fitness level.

CrossFit at its core is:

  • Constantly Varied: We never repeat the same workout two days in a row. Routine is the enemy.
  • Functional Movements: We use exercises that are safe, natural and applicable to everyday living.
  • High Intensity: While intensity is relative to the individual; it is the independent variable most closely associated with adaptation. Positive change in your fitness won’t happen reading a magazine on a treadmill!

CrossFit Kids

Fitness is not just for adults, but for kids too! We believe that to ensure individuals lead long, happy, and healthy lives they need to be educated on and practice exercising from an early age. That is why every Saturday from 10:30 am to 11:30 am we offer a Kids only class. The class is for kids ages 5 to 12 years old (Grades K through 6th).

Kids class provides a fun social environment where kids can have fun and make new friends while learning to exercise. The program focuses on functional and safe movement, gymnastics skills practice, and aerobic conditioning. The class is led by Coach Chris Deso. Coach Chris is a certified CrossFit Kids instructor in addition to being 5th grade teach at Charlton Heights Elementary School in Burnt Hills for 14 years.

On Ramp

On Ramp is our introductory course to all things CrossFit and is a prerequisite all new gym members must complete. Throughout this two week course we provide a fun, safe and supportive environment where new members can learn about proper exercise mechanics, CrossFit and our methodologies. This will be the first step you take in your fitness journey towards optimal health and fitness.

After completing On Ramp you will:

  • Be taught the proper mechanics of CrossFit exercises.
  • Have become acclimated to the intensity of the workouts we perform.
  • Understand how to scale movements and workouts.
  • Understand why we practice the training and nutrition methodologies of CrossFit.

Barbell Club

Close your eyes and imagine…the bar is loaded, chalk dust is in the air, shoes are tied tight and your singlet straps are up. Months of hard training are about to be tested, for three white lights you must go under the bar… Do you have visions of being a king or queen on the platform? If you do then Albany CrossFit’s Barbell Club is for you!

As a club member you will:

  • Train hard towards mastery and technical proficiency in Weightlifting (Snatch,Clean & Jerk) and Powerlifting (Back Squat, Bench Press,Deadlift).
  • Join a close knit and supportive group who share a passion for slamming bars & killing PRs!
  • Put your hard work to the test on the platform and participate actively in competitions if you choose.

Obstacle Course Racing

Are you a fan of running? Are you tired of endless miles on the road that leave your joints screaming? If this sounds like you then you need to jog on over to Albany CrossFit’s Endurance Club. Endurance training does not have to be a boring endeavor you take on alone. In our gym we have a close knit Endurance Community that hit the roads together and take on various endurance challenges.

In our program you will work towards:

  • Fine tuning Running and Rowing technique to maximize efficiency and reduce injury.
  • Strength Training specifically designed to improve your endurance on the Erg, track or road.
  • Train for road races, Tough Mudder and Spartan Race events.
  • Participate in workouts created to improving your deficiencies and optimizing your aerobic capacity.
  • Be part of a group of like minded individuals who share a mutual love for Endurance Sports.

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