Strength: High Bar Back Squat 1 x 5 @80% 2 x 3 @ 85% 3 x 1 @ 90% * Rest 2 Minutes Between Sets   Conditioning: 12 Push Press (155/105) 20 Walking Lunges  9 Push Press (155/105) 40 Walking Lunges 6 Push Press (155/105) 60 Walking Lunges * 15 Minute Time CapRead More

AMRAP in 2 minutes Accumulate as many points as possible with the following movements Snatch        (53/35)  4pt. American    (53/35)  2pt. Russian      (53/35)  1pt. *Athletes are only allowed to perform one movement for the entire 2 minutes. Part II: (Immediately after KB) Max Effort L-Sit Event 2: Briefing 6:45 – 6:50pm – Workout 6:55 – 7:15pm “Drop it...Read More

This Week's Mobility Strength: 3 First Pulls + 1 Hang Snatch 7 x 1 * Rest 60 Seconds ** Heaviest Possible Weight   Conditioning: 10 Minute Ascending Round AMRAP of: 3 Hang Squat Clean Thruster (135/95) 3 Burpee Box Jump (30/24) 3 Chest 2 Bar Pull-Ups 6 Hang Squat Clean Thruster (135/95) 6 Burpees Box Jump...Read More

What it’s like to be on a buddy system  By DK So…I’m not doing the 90-Day Challenge because I would be missing out on a solid third of it while I’m out of town for the holidays, but one of the box owners from CFSWP persuaded me to participate in a 30-Day Paleo Challenge to help get...Read More

Strength:  7 Rep Max Thruster   Conditioning: "Angie" 100 Pullups 100 Pushups 100 Situps 100 Air Squats   This Week's Mobility:  Read More

This Week's Mobility Strength: Establish a 1RM Front Squat * 15 Minute Time Cap     Conditioning: 3 Rounds For Time of: 50 Double Unders 25 Wall Balls 7 Muscle Ups * 12 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

Heed Kia's advice:  Have you been dealing with a nagging injury? As an athlete we may find ourselves in situations where our bodies are hurting or we might have a nagging injury that plagues us. The majority of the time it's nothing, however there can be that chance that it is in fact something you...Read More

WOW 13.1: Standards Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible Instructions: This Saturday we will be...Read More