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
Ringing in the unofficial start to the summer with our annual tradition of Memorial Day "Murph." Reminder that class will be running at 10am at Albany CrossFit. Please be on time and sign-up before hand so we can prepare accordingly. Thanks! Now enjoy a little reminiscing from our past Memorial Day Murph:Read 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
This Week's Mobility Strength: Overhead Squat 5 x 2 * Heavy As Possible ** Rest 1 Minute Between Working Sets Conditioning: For Time: 21-15-9 Overhead Squats (115/75) Knees 2 Elbows * 10 Minute Time CapRead More
Brett talks training days: Training Day The other day, I came across a picture of another CrossFit gym wall with the “Box Rules” painted on it. Among some awesomeness like “Leave your ego at the door!”, “Loud music only”, and “Support other athletes!” was a rule that made me tilt my head for a second and go,...Read More
This Week's Mobility Strength: Hi-Hang Clean 5 x 2 * Rest 60 Seconds ** Heavy As Possible Conditioning: For Time: 2 Rounds of: Row 400m 8 Strict Pull-Ups — Then No Rest — 40 Burpees — Then No Rest — 2 Rounds of: Row 400m 8 Strict Pull-Ups * 20 Minute Time CapRead More
