Alex gives some lessons: Life is about the choices we make; right or wrong, they add up to the lessons we learn along way. We learn from the wrong choices, and build upon the right ones.  The lesson: You will never know until you try.  Seems like common sense right?! Not always.  Sometimes fear, ego,...Read More

Warm-Up: Group Dynamic   Barbell Gymnastics: Establish a 1RM Power Clean   Conditioning: "CrossFit Disco" 10-9-8-7-6-5-4-3-2-1 Power Cleans (75% of Body Weight) Pullups *15 Minute Cap   This Week's Mobility: If you can see this, your browser doesn't understand iframes. <a href="http://games.crossfit.com" _cke_saved_href="http://games.crossfit.com"</a> to the widget.Read More

If you can see this, your browser doesn't understand iframes. <a href="http://games.crossfit.com" _cke_saved_href="http://games.crossfit.com"</a> to the widget.Read More

This Week's Mobility  Warm-Up: Kettlebell Conditioning       Strength: Front Squats 1×5 @ 70%, 1×5 @ 75%, 1 x 3 @ 80%, 1×3 @ 85%, 3×2 @ 90% 1RM * Rest 60 Seconds Between Sets     Conditioning: For Time: 9 Kettlebell Thrusters (53/35) 9 Knees 2 Elbow Row 500m 18 Kettlebell Thrusters (53/24)...Read More

This Week's Mobility  Warm-Up: CrossFit Warm-Up 3 x 12 * 12 Minute Time Cap   Strength: Press 7×3 @ 82.7% 1RM * Rest 60 Seconds Between Working Sets   Conditioning: 5 Minute AMRAP of: 5 Bar Muscle-Ups 15 Over-The-Box Jumps (No Touch On Top) * Rest 1 Minute Then… 2 Minute AMRAP of: Ring DipsRead More

He's at Albany CrossFit all-day, everyday.  Get to know Dave in his own words:  Born and raised in the suburbs of Detroit, which I am very proud of. If you have ever talked to me about this you already know. I am an avid sports nut with all my favorite teams hailing from the Motor...Read More

Kim shares some insight on why you might be struggling with losing weight:  You’re into the thick of it now with The 90 Day Challenge. The competition is tough and you’re frustrated: “Why am I not losing weight? I’m doing everything I’m supposed to!” Let’s look at some common culprits that may be sabotaging you: 1. Exercise/Strength o...Read More

This Week's Mobility  Warm-Up: Group Dynamic   Strength: Establish a 1RM Deadlift   Conditioning: CrossFit Open 12.4: AMRAP in 12 minutes: 150 Wall Balls (20/14) 90 Double-Unders 30 Muscle-Ups If you can see this, your browser doesn't understand iframes. <a href="http://games.crossfit.com" _cke_saved_href="http://games.crossfit.com"</a> to the widget.Read More

This Week's Mobility Warm-Up: Gymnastics Warm-Up – Day 2   12 minute AMRAP for quality: Level 1: 10 Kips Swings 10 Strict Pull-Ups (w/band) or Ring Rows 10 Sec Tuck Hang/ Tuck Ring Support 10 Kettlebell Swings 10 Hollow Raises Level 2: 5 Muscle-Up Row (w/turnout) 5 Butterfly Pullups 3 Weighted Strict Pullups 2 Skin...Read More