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albany crossfit
Warm-Up:  Kettlebell Conditioning   Conditioning: “12 DAYS OF CHRISTMAS” Rep scheme follows the song: 1, 2-1, 3-2-1, etc. *Ugly Christmas sweaters are encouraged! 1. Handstand Pushup 2. Box Jumps (24/20) 3. Thrusters (95/65) 4. Pullups 5. Burpees 6. Toes-to-Bar 7. Wallballs (20/14) 8. Kettlebell Swings (53/35) 9. Double-unders 10. Overhead Lunges (5 each side, 45lb/25lb...
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Warm-Up:  CrossFit Warm-Up – 3 x 10   Conditioning: 1 Clean & Jerk 115/75 2 Muscle-Ups 3 Box Jumps 24/20 4 Hang Squat Snatch 115/75 5 Bar Facing Burpees 6 Push Press 115/75# 7 Pistols (alternating) 8 T2B 9 Wall Ball 20/14 10 C2B Pullups 11 HSPU 12 Front Squats @ 115/75 (no racks) For...
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Warm-Up: Burgener and Snatch Skill Transfer   Barbell Gymnastics: Establish a 1RM Snatch   Conditioning: 3 Rounds: 30 Kettlebell Swings (53/35) 25 Wallballs (20/14)   This Week's Mobility
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Kim provides the steps to balance:  Balance: 1. mental steadiness or emotional stability; habit of calm behavior, judgment, etc. 2. a state of equilibrium or equipoise; equal distribution of weight, amount,etc. Do you sometimes wonder whether your life is in balance? It is easy to know if you lead a balanced life because if you do then: –...
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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 sec...
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There is no better way to start your New Year!  Sign-up for the 90 Day Challenge and join the masses as we get focused on a happier and healthier 2013! Buy-In: $50  Prizes: 1st Place: 1-Year Membership 2nd Place 6-Month Membership 3rd Place 3-Month Membership 4th Place 1-Month Membership 5th Place – $50 Gift Certificate...
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One of our new members, Renee Solheim, is from Newtown. She is heading this charity to help the families of the victims of the recent tragedy. Please take a moment to visit the site and learn more. – GiveForward.com Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Press – 3 x 5   Conditioning: 8...
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One of our new members, Renee Solheim, is from Newtown. She is heading this charity to help the families of the victims of the recent tragedy. Please take a moment to visit the site and learn more. – GiveForward.com Please make note of the schedule for these next couple weeks and plan workout accordingly.  As...
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