Upcoming: June 24th – Dinner at Mingle 25% of Bill goes to Hope, 5-9pm June 27th, Spin for Hope, 7:15pm – 639 New Loudon Road June 30th – Burpee Mile – time and place TBD July 5th – Poker Night, Albany CrossFit – 7pm July 6th – CrossFit for Hope, 10am, Chili/BBQ/Chowder Cook-Off, Bling for...Read More

Sunday (6/23) WOD Prep: Banded Ankle Distraction *2 Minutes per Side Then… Squat To Stand 2 x 12 Skills: Review & Practice Rowing Technique Conditioning: For Time: 5k Row —————————————————————————– Monday (6/24) WOD Prep: Barbell Inner Thigh Smash *2 Minutes per Side Strength: High Bar Back Squat 3 x 6 * Heavy As Possible **...Read More

Cean gives his thoughts on injury: We have all heard it from our friends. “You do CrossFit?” “That’s so dangerous.” Generally a CrossFitter will respond with “It isn’t dangerous you have certified coaches watching you to ensure you are doing the movements correctly”. You would be right, but they are right as well. Once you...Read More

1. Yes, it is 30 miles, but it is flat and fast (even at night). 2. Use common sense on the mandatory equipment – if you don't intend to use a whole roll of toilet paper, share one with five team members! There will be opportunity to use public restrooms as well as get snacks...Read More

Upcoming:   June 21-22nd – Mission Hope! – 6pm – TBD June 23rd – Arbonne Ultimate Facial Party, 10am June 24th – Dinner at Mingle 25% of Bill goes to Hope, 5-9pm June 27th, Spin for Hope, 7:15pm – 639 New Loudon Road June 30th – Burpee Mile – time and place TBD July 5th...Read More

Sunday (6/16) WOD Prep: Kettlebell Arm Bar *2 Minutes per Side Strength: Practice the Turkish Get-Up for 12 Minutes Conditioning: For Time: 7 Turkish Get-Ups (Right Arm) (53/35) 25 Kettlebell Swings (53/35) 50 Double Unders 25 Kettlbell Swings (53/35) 50 Double Unders 25 Kettlebell Swings (53/35) 7 Turkish Get-Ups (Left Arm) (53/35) * 15 Minute...Read More

WOD Prep: Partner Calve Smash * 2 Minutes per Side Conditioning: With A Partner Complete The Following: For Time: 100 Box Jumps (24) 100 Jumping Pull-Ups 100 Kettlebell Swings (35) 100 Walking Lunges 100 Knees To Elbow 100 Push Press 100 Back Extensions 100 Wall Balls (20) 100 Burpees 100 Double Unders * Both Partners...Read More

Strength/Conditioning: Hopper Friday!Read More

WOD Prep: Band Walks 2 x 12 Per Side * Rest 1 Minute Between Sets Strength: Work On Air Squat & Pull-Up Technique For 16 Minutes Conditioning: 21-18-15-12-9-6 Air Squats Pull-Ups Ab-Mat Situps * 20 Minute Time CapRead More