Link of the Day  This Week's Mobility   Warm-Up: 3 Rounds: 15 Russian Swings 10 Jumping Alternating Lunges 5 Inchworms   WOD: I. 7 Rounds: 7 R-Arm Ketllebell Swing (70/53) 7 L-Arm Kettlebell Swing 35 Double-Unders II. Tabata Wall Climbs *Scaling options for all athletes will be provided by the coaches in class   Competitors:...Read More

Link of the Day This Week's Mobility   Warm-Up: CrossFit Warm-Up 3 x 10   WOD: I. AMRAP in 15 minutes: 1 Paralette Handstand Pushup (10" deficit) 1 Power Snatch (155/100) 2 Paralette Handstand Pushups 2 Power Snatches 3 Paralette Handstand Pushups 3 Power Snatches and so on…. *Continue this progression until the 15 minutes has elapsed II. 4...Read More

Link of the Day This Week's Mobility:   Warm-Up: 3 Rounds: 15 Wallballs 10 Ring Rows 5 Wall Climbs   WOD: I. Barbell Lunges in Front Rack 3 sets, 10 reps (5 per leg) II. Open WOD 12.5 AMRAP in 7 minutes of the following progression: 3 Thrusters (100/65) 3 Chest-to-Bar Pullups 6 Thrusters 6 Chest-to-Bar...Read More

Link of the Day  This Week's Mobility   Warm-Up: 3 Rounds: 10 Russian Swings 10 Ring Rows 10 Pushups   WOD: I. 3 Rounds: 10 Hang Power Cleans (225/155) 5 Muscle-Ups *15 Minute Cap II. 3 Sets: 25 Weighted AbMat Situps *Scaling options for all athletes will be provided by the coaches in class  ...Read More

Link of the Day  This Week's Mobility   Warm-Up: Group Dynamic   WOD: I. 4 Sets: 4 Pausing Front Squats *Hold for 4 seconds at bottom of squat for each rep II. AMRAP in 8 minutes: 8 Thrusters (115/75) 8 Bar-facing Burpees 8 Pullups *Scaling options for all athletes will be provided by the coaches...Read More

Reminder: The evening WOD classes are cancelled at CrossFit Clifton Park.  We'd love to see you all at Albany CrossFit for Friday Night Fights at 6pm!  This is our first ever ACF vs. CCP workout, and it's bound to be a great showdown.  Join us afterwards at the Recovery Room for food and fare, with...Read More

Link of the Day  This Week's Mobility   Warm-Up: Group Dynamic   WOD: I. 5 Sets of the Following Barbell Complex: 1 Power Clean/2 Front Squats/3 Jerks *Rest 90 Seconds between sets II. 5 Rounds: 7 Burpees 10 Kettlebell Swings (70/53) *Scaling options for all athletes will be provided by the coaches in class  ...Read More

Link of the Day  This Week's Mobility   Warm-Up: 3 Rounds: 20 Walking Lunges 15 Hollow Rocks 10 Inchworms   WOD: I. 30 Wall Climbs For Time: II. 12 Rounds: 30 Seconds Row for Max Calories 30 Seconds Rest *Scaling options for all athletes will be provided by the coaches in class   Competitors: For more...Read More

Helpful warm-up advice from Brett: When Duane Knudson, a professor of kinesiology at California State University, Chico, looks around campus at athletes warming up before practice, he sees one dangerous mistake after another. “They’re stretching, touching their toes. . . .” He sighs. “It’s discouraging.”  While it’s great to see people doing what they can to increase...Read More

Link of the Day  This Week's Mobility   Warm-Up: Burgener Warm-Up   WOD: I. Hang Squat Snatch 4 Sets, 2 Reps II. With a Partner, AMRAP in 12 Minutes 10 Ring Dips 10 Thrusters (115/75) *One person moving at a time *Scaling options for all athletes will be provided by the coaches in class  ...Read More