Warm-Up:  Kettlebell Conditioning   Conditioning: "Fight Gone Bad" 3 Rounds for Total Reps: 1 Minute Max Wallballs (20/14) 1 Minute Max Sumo-Deadlift High-Pulls (75/55) 1 Minute Max Box Jumps (20") 1 Minute Max Push Presses (75/55) 1 Minute Max Calories on Rower *Rest 1 Minute Between Rounds   This Week's MobilityRead More

Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Pausing Front Squat – 4 x 4 *Hold for 4 seconds at bottom of squat on 1st and 4th reps   Conditioning: Complete 5 rounds: Handstand Hold – 30 seconds Max Handstand Push Ups Static Pull or Chin Up Hold at top – 30 seconds Max...Read More

First podcast of the new year!  We welcome in a loyal athlete and let the good times roll!  Enjoy:  ACF Radio – Episode 35Read More

Warm-Up:  Burgener and Snatch Skill Transfer   Barbell Gymnastics: Hang Power Snatch – 5 x 1   Conditioning: For time. 100 Double-Unders 25 Wall Balls (20/14) 75 Double-Unders 25 Wall Balls 50 Double-Unders 25 Wall Balls   This Week's MobilityRead More

We wanted to share a very touching letter we received from one of our CCP members, Nicole, who recently left us to go to school in Colorado. She will be missed and we wish her all the best of luck!  Read on: To all the CCP coaches, I just wanted to thank you so much...Read More

James shows some love for the newest Member of the Month at Albany CrossFit:  Hard Working. Dedicated. Bad-Ass. Crazy-Sexy-Cool.  These are words that pop into my head when I think of how to describe this month’s member of the month Joe Ferrandino!  Joe first came to us having never worked out a day in his...Read More

Warm-Up:  Gymnastics Warm-Up – Day 2 10 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 the Cat 10...Read More

Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Press – 4 x 4   Conditioning: 7 rounds for time and calories of: 30 Seconds ME Row for Calories 5 Muscle-Ups 5 Power Snatches 135/95# Rest 1:1   This Week's MobilityRead More

Reminder: There will be a blood drive at Albany CrossFit on Monday, January 14th from 3pm to 8pm. Helping save lives! Finding the silver lining in a community  Albany CrossFit will host a memorial and workout event on Saturday, Jan. 19 at 10 a.m., honoring those killed at Sandy Hook Elementary School in Newtown, Conn....Read More

Warm-Up:  Gymnastics Warm-Up – Day 1 10 Minute AMRAP for Quality: Level 1: 10 Ring Pushups 10 Sec Tripod 3 Handstand kick up attempts 10 Sumo Deadlift w/ Kettlebell 10 Superman Raises Level 2: 5 Handstand Pushup (With or without Wall assistance) 10 Sec Frog stand or Tuck Planche 10 Pistols (Alterating Legs) 10 Hollow...Read More