Link of the Day  This Week's Mobility   Warm-Up: Burgener Warm-Up   Barbell Gymnastics: Snatch – 3×1 @ 85%, 2×1 @ 90%, 2×1 @ 95% *Rest 60 seconds between sets   Conditioning: 3 Rounds for Total Reps: 1 minute Max Burpee Over-the-Box Jumps (touch on top) (24/20) 1 minute Max Chest-to-Bar Pullups 1 minute Max...Read More

Link of the Day  This Week's Mobility   Warm-Up: Group Dynamic   Conditioning: 1) With a Partner, Max Reps in 10 Minutes: Wallballs (20/14)   2) "Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest using the following progression: Rounds 1-8: Pullups Rounds 9-16: Pushups Rounds 17-24:...Read More

Link of the Day  This Week's Mobility   Warm-Up: 3 Rounds: 30 Grasshoppers 20 Jumping Squats 10 Clapping Pushups   Strength: Press – 4×4   Conditioning: “DT” 5 rounds for time of: 12 Deadlifts 155/105# 9 Hang Power Cleans 155/105# 6 Push Jerks 155/105#Read More

Link of the Day  This Week's Mobility   Warm-Up: Mobility     Strength: 1) Back Squat: EMOM for 5 minutes – 2 reps @ 85% 2) Front Squats: 7×2 – heaviest possible, rest 60 seconds.     Conditioning: 9 Muscle-Ups 9 Power Snatches 135/95# 7 Muscle-Ups 7 Power Snatches 135/95# 5 Muscle-Ups 5 Power Snatches...Read More

Link of the Day This Week's Mobility:   Warm-Up: Group Dynamic   Barbell Gymnastics: Hang Squat Clean – In 10 minutes work up to a heavy 2 double   Conditioning: 1) For Time: 5 Rope Climbs (15ft.) 10 Wallballs (20/14) 4 Rope Climbs 15 Wallballs 3 Rope Climbs 20 Wallballs 2 Rope Climbs 25 Wallballs...Read More

Link of the Day  This Week's Mobility Endurance Programming   Warm-Up: 2 Rounds: 5 Wall Climbs 10 Pistols 15 Russian Swings   Conditioning: "Fight Gone Bad" 3 Rounds for Total Reps: 1 Minute Max Wallballs (20/14) 1 Minute Max Sumo-Deadlift High-Pulls (75/55) 1 Minute Max Box Jumps (20") 1 Minute Max Push Presses (75/55) 1...Read More

Link of the Day  This Week's Mobility   Warm-Up: Review – Hang Squat Snatch, Clean and Jerk, and Front Squat   Conditioning: 1) In 10 minutes: 50 Burpees (as fast as possible) Establish a 3RM Hang Squat Snatch in remaining time 2) In 10 minutes: 50 Burpees (as fast as possible) Establish a 3RM Touch...Read More

Reminder: Friday Night Fights is going down at 6pm at Albany CrossFit on Friday the 16th.  There are no evening classes at CrossFit Clifton Park.  We look forward to seeing everyone there.  Please sign-up for the class in MindBody Online, and show up wearing RED if you're competing for ACF and BLUE if you're going for...Read More

Link of the Day  This Week's Mobility   Warm-Up: Joint Mobility   Conditioning: "Barbara" 5 Rounds: 20 Pullups 30 Pushups 40 AbMat Situps 50 Air Squats *Rest 3 minutes between rounds *Record time for each roundRead More

Link of the Day  This Week's Mobility   Warm-Up: 3 Rounds: 3 Wall Climbs 20 AbMat Situps   Strength: Push Press 3 x 3   Conditioning: "Grace" (WOD Demo) 135 pound Clean and Jerk, 30 reps Use 95 pounds, 65 pounds or broomstick as needed   Midline: 4 Rounds of: 30 second FLR 15 second...Read More