Warm-Up:  CrossFit Warm-Up – 3 x 10     Conditioning:   Bear Complex  7 sets of the following sequence Power Clean Front Squat Push Press         Back Squat Push Press 5 rounds – work up to max load There is no time component – once you started you can rest anywhere anytime during the sequence...Read More

Jenny outlines a plan to reach your goals:  Define your objective & the criteria you need to meet it. If you don’t have a clear understanding of what it is you’re after and you have yet to define how you’re going to get it, what are you actually on your way of achieving? Not much. You need to...Read More

Warm-Up:  2 Rounds: 30 second Hollow Rock Hold 20 Superman Rocks 15 Spiderman Lunges 10 Inchworms   Strength: Back Squat: -Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps) -Rest exactly 2 minutes. -Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)  ...Read More

Only 2 weeks until Albany CrossFit's 2nd Annual Albany Strongest Competition! Date: 12/08/12 Time: Rules 9:30am, 10am Start Entry Fee: $30 Weight Classes: MEN <150, <175, <200, 201+ WOMEN <140, <165, 166+ Weigh-ins: Dec 7th 6pm – 8pm, Dec 8th 8:30am All proceeds to benefit our Strongman program! Don't wait to sign up, seeding is based...Read More

Warm-Up:  Group Dynamic   Barbell Gymnastics: Clean & Jerk: 10X1 @ 80% – rest 30-60 seconds.   Conditioning: 21 Burpees 5 Bar Muscle-Ups 9 Hang Squat Clean to Thrusters 135/95# 15 Burpees 7 Bar Muscle-Ups 7 Hang Squat Clean to Thrusters 135/95# 9 Burpees 9 Bar Muscle-Ups 5 Hang Squat Clean to Thrusters 135/95# For...Read More

Ali's tips on locating a CrossFit on your holiday travels:  As we are entering into the Holiday Season I know there are many of you that will be traveling out to visit family or going on vacation. Here are a few simple tips to locate a box wherever your destination may be: -Go to CrossFit.com...Read More

Link of the Day  This Week's Mobility Endurance Programming – Week 2   Warm-Up: Joint Mobility   Conditioning: 30 Minute AMRAP with a Partner: 15 Wallballs 10 Hang Power Cleans (95/65) 5 Burpees *1 athlete moving at a time   Midline: 3 Rounds – 20 Leg ThrowdownsRead More

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Link of the Day  This Week's Mobility   Warm-Up: 3 Rounds: 15 Wallballs 10 Inchworms 5 Wall Climbs then… Front Rack Mobility   Conditioning: 1) 2 Minutes Max Front Squats at 80% of 1RM *Rest 2 minutes 2) 10 Minute AMRAP: 30 Double-Unders 15 Power Snatcthes (75/55) *Rest 2 minutes 3) 2 Minutes Max Front...Read More