Fitness:   WOD:   1)  Diane        21-15-9 Handstand Push-ups Deadlifts (225/155)   WOD Strategy: Diane is designed to be a face paced workout that should be done in less than 10 minutes. If it takes you any longer, then you did not scale appropriately. The key for this workout is to not go to...Read More

written by Chris Anderson:   It was a couplet: body weight floor presses and strict pull ups; a classic rep scheme: 21-15-9; a reasonable time cap: 10 minutes; and a Crossfit first for me: DNF:   If you haven’t already, at some point in your Crossfit experience you will log a D(id)N(ot)F(inish) and when you...Read More

One word sums up Mission Hope, EPIC. From start to finish this was one of the most incredible events ever hosted by Albany CrossFit.  This event would not have happened without Kim, Desire, and Will. These 3 who have "real" jobs still found time on a daily basis to talk, strategize, and plan to make sure this event ran...Read More

Cean gives his thoughts on injury: We have all heard it from our friends. “You do CrossFit?” “That’s so dangerous.” Generally a CrossFitter will respond with “It isn’t dangerous you have certified coaches watching you to ensure you are doing the movements correctly”. You would be right, but they are right as well. Once you...Read More

What it’s like to be on a buddy system  By DK So…I’m not doing the 90-Day Challenge because I would be missing out on a solid third of it while I’m out of town for the holidays, but one of the box owners from CFSWP persuaded me to participate in a 30-Day Paleo Challenge to help get...Read More

Admit it, you've missed your dose of podcast hysterics!  We're back with some quick tips on staying dialed-in during the holiday season.  This is also the start of us getting geared up for the 90 Day Challenge.  Get your fix now: ACF Radio – Episode 34 Enjoy!Read More