Sunday 061012

Link Of The Day

clifton park gym

Warm Up:

Practice Pistols for 10 Minutes


I. 3 Rounds for Time:

10 Burpees

20 Box Jumps (24/20)

30 Pushups

40 Air Squats

50 Lunges (Total)

II. 100 Hollow Rocks

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


ACF Endurance Team:

1 – CrossFit WOD is still your number one priority.
2 – These should be hit Post WOD or at least 3 hours Pre-WOD
3 – The longer your race or goal, the higher the intervals you should hit.
4 – Ideally these are done on non-consecutive days.
5 – Saturday’s run will be at the Niskayuna Bike Trail with the Team.

Here are our 3 CrossFit Endurance WODs for the week:

Short Interval

4-8 intervals of:


*1 minute rest between intervals


Long Interval

4-8 intervals of:


*1 minute rest between intervals


Time Trial/Tempo (as team)

5-15k Time Trial