This Week's Mobility WOD Prep: Hamstring Floss (First Exercise In Video) * 2 Minutes Per Side Strength: Deadlift 3 x 3 * Heavy As Possible ** Rest 2 Minutes Between Working Sets * 15 Minute Time Cap Conditioning: 10 Rounds For Time of: 15 Deadlifts (135/95) 15 Push-Ups * 15 Minute Time CapRead More
WOD Prep: 1.) Foam Roll IT Bands * 2 Minutes Per Side 2.) Superfriend Calf Smash * 2 Minutes Per Side ** Safeword: Asparagus Conditioning: "Death By 10m…" Every Minute on the Minute Run 10 Meters. Minute 1: Run (1) 10m Sprint Minute 2: Run (2) 10m Sprints Minute 3: Run (3) 10m Sprints Continue...Read More
This Week's Mobility Mobility: Super Front Rack * 2 Minutes Per Side Strength: Establish a 2 RM Front Squat * Take Only 2-3 Attempts. * Rest 2 Minutes Between Working Sets. * 15 Minute Time Cap Conditioning: For Time: 21-15-9 Ring Dips Front Squats (135/95) * 10 Minute Time CapRead More
Tomorrows class schedule has changed. Open gym is canceled at CrossFit Clifton Park. In the event that it should rain the CCP 9:00am class will be canceled as well. We cannot use the building to WOD in due to the flooding (be prepared to WOD outside).. Also, due to the Mobility Certification we will only...Read More
Attention CCP Athletes: We are canceling classes for the rest of the day at CCP as we are cleaning up the flood damage. Classes will resume tomorrow (Saturday 6/1) as scheduled. We apologize for the inconvenience and appreciate your understanding. This Week's Mobility Strength/Conditioning: Hopper Friday!Read More
This Week's Mobility Strength: Every Minute On The Minute For 5 Minutes: Barski Cleans – 3 Consecutive High-Hang Cleans * Heavy As Possible Conditioning: Complete 10 Rounds of: 40 Yard Sprint * Rest 30 Seconds Between Rounds * 12 Minute Time CapRead More
This Week's Mobility Strength: High Bar Back Squat * Establish a 7 Rep Max ** Rest 2 Minutes Between Attempts Conditioning: For Time: 15 Burpees 15 Push Press (135/95) 15 Burpees 30 Front Squat (135/95) 15 Burpees 15 Push Press (135/95) 15 Burpees * 15 Minute Time CapRead More
Strength: Every Minute On the Minute for 7 Minutes Perform: 1 Snatch Balance * Heavy As Possible ** Use A Rack Conditioning: "CrossFit Disco" 10-9-8-7-6-5-4-3-2-1 Power Cleans (75% Bodyweight) Pull-Ups * 15 Minute Time CapRead More
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan June 28, 2005. "Murph" For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run * Wear a 20# Weight Vest or Body Armor if you have it.Read More
