Link of the Day  This Week's Mobility   Warm-Up: Burgener Warm-Up   WOD: I. 12 Waveload Sets: 3 Power Snatches Touch-n'-Go (Moderate Weight) Rest 30 seconds 6 Handstand Pushups Rest 30 seconds (Power Snatch Waveload example – 95/105/115/95/105/115/95/105/115/95/105/115) II. Tabata Rowing (Max Calories)   Competitors: Part 1: I. Squat Clean – build to a tough...Read More

Check out Cean's announcement: So one thing is apparent…Strong people want more Strongman!  Simply adding a class wouldn’t be enough epic-ness for Albany CrossFit or our fearless leader Jason. No, he wanted something ferocious. So the first Friday of every month at 8pm I will put down my beer (but bring it with me) and Cat...Read More

Link of the Day  This Week's Mobility     Warm-Up: Row 500 25 Inchworms Lax Ball on Foot   WOD: I. For time: 30 Unbroken Chest-to-Bar Pullups Run 400 m 25 Unbroken Chest-to-Bar Pullups Run 400 m 20 Unbroken Chest-to-Bar Pullups Run 400 m 15 Unbroken Chest-to-Bar Pullups *Scaling options will provided for all athletes...Read More

Link of the Day  This Week's Mobility   Warm-Up: Snatch Skill Transfer   WOD:   I. Snatch – Build to a tough single II. Clean Grip Deadlift – Build to a tough single III. 7 Minute AMRAP: 7 Box Jumps (30/24) 7 Burpees   Competitors:   part 1: Run 5 min @ Z1 warm up...Read More

Link of the Day  This Week's Mobility   Warm-Up: Group Dynamic   WOD: I. Press 5 sets, 5 reps II. "Karen" For Time 150 Wallballs (20/14)   *Scaling options will be provided for all athletes by their coaches in class   Competitors: Rest DayRead More

Mobility guru, Kelly Starrett, has released his highly anticipated book, "Becoming A Supple Leopard" for pre-sale.  This book is meant to be nothing short of mobility gospel.  If its half as entertaining as his blog videos, it'll be a huge hit.  Kelly has the bar set high for this book with his goal to crack...Read More

Link of the Day  This Week’s Mobility   Warm-Up: Burgener Warm-Up   WOD:   I. Hang Power Snatch – 3 x 3 @ 80%; Rest 90 seconds II. Handstand Walk – 20 m; Rest 90 seconds x 3 III.. Run 400m @ 80%; Rest 90 seconds x 2 *Scaling options will be provided for all...Read More

Link of the Day  This Week’s Mobility   Warm-Up:   50 Jumping Jacks 400m run 30 Inchworms 20 Burpee Broad Jumps 10 Jumping Air Squats   WOD:   I. 5 Sets: 10 Weighted Barbell Lunges in Front Rack (5 steps each leg) *Rest as needed *Taken off of squat rack II. Burpee Volume Ladder  ...Read More