WOD 3 Rounds For Time: 15 Toes to Bar 15 Push Press (135/95) 15 Box Jumps (24/20) 15 Overhead Squats (135/95) (20 Minute time cap)   Fitness Back Squat 3×10 @ 70% of 1RM (15 Minute Time Cap)   Sport 1) Clean and Jerk Complex 5 sets of:  2 Squat Cleans + 2 Jerks (15 Minute Time...Read More

November 2013 Member of the Month No words needed…Actions > Words. We love you Renee!Read More

I struggle to pick one thing I enjoy most about Albany CrossFit; perhaps this is a cop-out choice but I think what I enjoy most is how different every visit can be. One night I may surprise myself with my performance in the WOD. During a different class I will learn a new skill or...Read More

WOD "Mary" 20 minute AMRAP: 5 Handstand Push ups  10 Pistols (5 each leg alternating) 15 Pull ups   Fitness   12 Rounds of Tabata: (:20 work, :10 rest)  1) AbMat Situps 2) Flutter Kicks 3) FLR (on the floor) (Perform AbMat situps, flutter kicks, FLR, and then go back to AbMat situps)   Sport...Read More

Fitness & Sport   WOD Teams of two complete the following: 15 Minute AMRAP: 5 Snatches (115/80) 10 Wall Balls (20/14) One athlete completes a full round, while the other rests.   25 Days of Christmas 5 minutes max distance Row    Read More

WOD   8 Minute AMRAP Teams of two complete an ascending Ladder (3.6.9.12.15..) of: Deadlift (275/185) Strict C2B Pull ups One athlete does a full round, while the other rests.   Fitness   10 minutes Double Under Practice   Sport   2 minute AMRAP:  Double unders rest 1 minute 2 minute AMRAP:  Double unders  ...Read More

Happy Thanksgiving!   WOD   Team Murph (Teams of 3. One partner works, while the other two rest)   2k Row 100 Pull ups 200 Push ups 300 Squats 2k Row   You can break up the pull ups, push up and squats as needed, but you must start and end with the 2k Row....Read More