This Week's Mobility Strength: Press 5 x 5 @ 70%1RM * Rest 2 Minutes Between Working Sets   Conditioning: For Time: 100 Unbroken Double Unders 25 Pull-Ups 15 Abmat Sit-Ups 75 Unbroken Double Unders 25 Pull-Ups 15 Abmat Sit-Ups 50 Unbroken Double Unders 25 Pull-Ups 15 Abmat Sit-Ups 10 Minute Time CapRead More

This Week's Mobility Strength: High Bar Back Squat 5 x 2 @ 75% 1RM * Rest 60 Seconds Between Working Sets ** Quick descent, Hold for 5 seconds in the rock bottom, bounce and quick back up.   Conditioning: 4 Rounds For Repetitions and Row Times of: Max Effort Unbroken Deficit Hand Stand Push-Ups Row...Read More

We've reached the Top 5! Drum-roll please…………….  Congratulations to Dave Barclay! He made his triumphant return to CrossFit at the start of the new year and took the 90 Day Challenge as a great launching point to get his fitness in peak form.  After these 3 months he lost 23 pounds and over 5 inches...Read More

This Week Mobility Strength: Snatch 5 x 2 @ 75-85% * Rest 90 Seconds Between Working Sets ** Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and...Read More

The countdown continues: 7. Julie Duncan   Julie is looking fantastic after making incredible changes during the 90 days.  Among the improvements, she lost 24 pounds and over 5" off her waist. Looking at performance, she knocked almost 1 minute off of her Fran time with the Rx weight!  Throw in the fact that she...Read More

This Week's Mobility  Strength: Establish a 3 Rep Max Thruster in 12 Minutes   Conditioning: 3 Sets: 30 Wallballs (20/14) 25 Situps 20 Pullups *Rest 1:1Read More

The 90 Day Challenge has come to a close and we have seen unbelievable changes in our athletes.  We are so proud of all the progress you've made, the dedication shown these past 3 months is remarkable and the proof of it is staggering.  Let's start it off with some honorable mentions:   10. Lisa...Read More

This Week's Mobility Conditioning: For Time: 10 Overhead Squats (155/105) 10 Box Jump Overs (24/20) 10 Thrusters (135/95) 10 Power Clean (205/135) 10 Toes To Bar 10 Burpee Muscle Ups 10 Toes To Bar 10 Power Clean (205/135) 10 Thrusters (135/95) 10 Box Jump Overs (24/20) 10 Overhead Squats (155/105) * 15 Minute Time CapRead More

Brought to you by: The Mirkovic Teal Group | A financial advisory practice of Ameriprise Financial Services, Inc. Come in for coffee and a second opinion. After your visit with the Mirkovic Teal Group, you will receive a $100 gift certificate to Albany CrossFit and CrossFit Clifton Park. To learn more, please click hereRead More

This Week's Mobility Strength: Barbell Lunge (Front Rack) 4 x 8 Total * Heavy As Possible ** Rest 2 Minutes Between Working Sets Conditioning: "Diane" 21-15-9 Deadlifts (225/155) Handstand Push-Ups * 10 Minute Time Cap ** Regional standard HSPU (36" x 24" deep box for hand placement).Read More