Warm-Up:  Group Dynamic   Strength: Front Squat – Establish a 2RM * 15 Minute Time Cap   Conditioning: "The Chief" Max rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1 minute. Repeat for a total of 5 cycles.   This Week's Mobility:Read More

Warm-Up:  Kettlebell Conditioning   Conditioning: For time: 20 Front Squats (205/135) 30 Box Jumps (30/24) 40 Kettlebell Swings (53/35) 50 Wallballs (20/14) *20 minute cap   Midline: Accumulate as much time as possible in an FLR in 4 minutes   This Week's MobilityRead More

Warm-Up:  CrossFit Warm-Up – 3 x 10 * 12 Minute Time Cap   Strength: EMOM For 7 Minutes of: 2 Pausing Front Squats @ 75% 1RM * 3 Count Pause In The Hole, Then Bounce and Explode.   Conditioning: "Jackie" For Time: Row 1K 50 Thrusters (45#) 30 Pull-Ups * 15 Minute Time Cap This...Read More

The 5pm, 6pm, and 7pm classes at Albany CrossFit and the 6:30pm class at CrossFit Clifton Park are cancelled due to the weather. ———————————————————————————— Warm-Up: Group Dynamic * 10 Minutes   Barbell Gymnastics: Deadlift 7 x 1 @ 87.2% * Rest 2 Minutes Between Sets ** 25 Minute Time Cap   Conditioning: 5 rounds for...Read More

Warm-Up:  Gymnastics Warm-Up – Day 2 10 minute AMRAP for quality: Level 1: 10 Kips Swings 10 Strict Pull-Ups (w/band) or Ring Rows 10 Sec Tuck Hang/ Tuck Ring Support 10 Kettlebell Swings 10 Hollow Raises Level 2: 5 Muscle-Up Row (w/turnout) 5 Butterfly Pullups 3 Weighted Strict Pullups 2 Skin the Cat 10 sec...Read More

Warm-Up:  CrossFit Warm-Up – 3 x 10 * 12 Minute Time Cap   Strength: High Bar Back Squat 6 x 3 @ 70% 1RM * Rest 60 Seconds Between Working Sets ** 15 Minute Time Cap Conditioning: 3 Rounds For Total Repetitions Of: 1:00 Max Effort Kettlebell Swings (32/24kg) * Rest :30 Seconds 1:30 Max...Read More

Warm-Up:  Gymnastics Warm-Up – Day 1 12 Minute AMRAP for Quality: Level 1: 10 Ring Pushups 10 Sec Tripod 3 Handstand kick up attempts 10 Sumo Deadlift w/ Kettlebell 10 Superman Raises Level 2: 5 Handstand Pushup (With or without Wall assistance) 10 Sec Frog stand or Tuck Planche 10 Pistols (Alterating Legs) 10 Hollow...Read More

Warm-Up:  Group Dynamic   Barbell Gymnastics: 3-Position Clean (Low to High) – 5 x 1 * Heaviest Possible ** Rest 1 Minute Between Sets   Conditioning: 12 minute AMRAP of: 5 Power Cleans (165/110) 10 Toes 2 Bar 15 Wall Ball (20/14)   This Week's Mobility:Read More

Attention: The Sunday WOD Class (2/3) is cancelled at CrossFit Clifton Park.  Sunday classes will resume next week with Open Gym as well.  Sorry for any inconvenience. —————————————————————————————————- Warm-Up:  Ketllebell Conditioning   Conditioning: 7 minute AMRAP: 7 Thrusters (95/65) 7 Pullups 7 Burpees Rest 3 minutes 7 minute AMRAP:  7 Overhead Squat (95/65) 7 Toes...Read More

Attention: The Sunday Class (2/3) at CrossFit Clifton Park is cancelled this week as we are undergoing construction to expand the workout room.  Sunday classes will resume next week with Open Gym.  We apologize for any inconvenience. ——————————————————————————————————————— Warm-Up: CrossFit Warm-Up – 3 x 10   Conditioning: 2012 Regionals Individual Event 4- *With 1 Barbell....Read More