Saturday 060912

Reminder: There are No Classes at CrossFit Clifton Park on Saturday 6/9.  There WOD at 7am and 10am at Albany CrossFit, participants in the 10am “Hope” must already be signed-up for their respective heats or they will not be guaranteed to hit the workout.

Link Of The Day

Warm Up:

Group Dynamic


I. “Hope”

3 rounds of:


75 pound Power snatch

Box jump, 24″ box

75 pound Thruster

Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Scaling options for all ability levels will be provided for by your coach

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