Link of the Day Warm-Up: Row 500m 20 Air Squats 20 Pushups Row 250m WOD: I. For Total Reps 7 Minutes Max Wall Balls (20/14) 6 Minutes Max Burpees 5 Minutes Max Pullups 4 Minute Max AbMat Situps 3 Minute Max Distance “Inchworm” II. Stretch and Foam Roll Scaling options for all ability levels will...Read More
Schedule Reminder (Thursday, May 24th) Albany CrossFit: 5:45am, 7am, 9am, Noon, 3:30pm, 5pm, 6pm, 7pm CrossFit Clifton Park: 5:45am, 5pm, 6pm, 7pm Please plan workouts accordingly. Thanks! Bored at work? Need some laughs to pass the time? We’ve got the magic cure: For your listening pleasure, enjoy the all new podcast! ACF Radio – Episode...Read More
Link of the Day Warm-Up: Group Dynamic WOD: I. For Time: 100 Burpees *15 Minute Limit II. Accumulate 3 Minutes in L-Sit III. 3 Minutes Per Leg in “Couch Stretch” Scaling options for all ability levels will be provided for by your coachRead More
Link of the Day Warm-Up: Junkyard Dog Warm-Up WOD: I. “Tabata Something Else” Complete 32 Intervals of 20 seconds of work followed by 10 seconds of rest for Max Reps: Intervals 1 – 8 = Pullups Intervals 9 – 16 = Pushups Intervals 17 – 24 = AbMat Situps Intervals 25 – 32 = Air...Read More
Schedule Reminder (Wednesday, May 23rd) Albany CrossFit: 5:45am, 7am, 9am, Noon, 3:30pm, 5pm, 6pm, 6pm Strongman, 7pm, 7pm Yoga CrossFit Clifton Park: 5:45am, 5pm, 6pm Please plan workouts accordingly. Thanks! For the past 5 years, the Memorial Day workout has been a lasting tradition of Albany CrossFit. This is a time to honor and remember...Read More
Link of the Day Warm-Up: 20 Back Leg Swings (Right and Left Leg) 20 Side Leg Swings (Right and Left Leg) 20 Front Leg Swings (Right and Left Leg) 20 Goblet Squats 20 Burpees WOD: I. 6 Sets: 6 Deadlifts (as heavy as possible, unbroken) 12 Chest-to-Bar Pullups 18 Wall Balls (20/14) *Rest 4 Minutes...Read More
“It’s not how much we give but how much love we put into giving.” –Mother Teresa Get the best in CrossFit performance gear at the CrossFit Store.Read More
Link of the Day Warm-Up: 2 Rounds: 10 Overhead Squats 10 AbMat Situps 10 Hip Extensions 10 Pullups 10 Ring Dips 30 Second Samson Stretch WOD: I. Establish 1 Rep Max Overhead Squat II. AMRAP in 7 Minutes: 7 Overhead Squats (95/65) 7 Burpees III. Tabata Box Jumps (24/20) Scaling options for all ability levels...Read More
Link of the Day Warm-Up: Joint Mobility WOD: I. 3 Round for Time: 400m Run 20 Box Jumps (24/20) 20 Knees-to-Elbows 20 Thrusters (135/95) 20 Grasshoppers *25 Minute Time Limit II. 2 Rounds: 100m Prowler Push (Empty) Scaling options for all ability levels will be provided for by your coach ACF Endurance Team: 1...Read More
