This Week's Mobility Strength: Banded Deadlifts 7 x 3 @ 50%1RM * Rest Exactly 60 Seconds Between Working Sets   Conditioning: 5 Rounds For Time of: 25 Split Jumps 5 Power Snatches (135/95) 25 Hand Release Push-Ups * 20 Minute Time CapRead More

Reminder: The evening classes at CrossFit Clifton Park and the 5pm, 6pm, and 7pm classes at Albany CrossFit are cancelled on Friday 4/19 due to Friday Night Fights starting at 6pm. Join us afterwards at the Recovery Room.  See you then!  ————————————————————– This Week’s Mobility  Conditioning: 1) Max Effort Unbroken Kettlebell Swings (53/35) 2) Max...Read More

This Week's Mobility Strength: Press 5 x 5 @ 70%1RM * Rest 2 Minutes Between Working Sets   Conditioning: For Time: 100 Unbroken Double Unders 25 Pull-Ups 15 Abmat Sit-Ups 75 Unbroken Double Unders 25 Pull-Ups 15 Abmat Sit-Ups 50 Unbroken Double Unders 25 Pull-Ups 15 Abmat Sit-Ups 10 Minute Time CapRead More

This Week's Mobility Strength: High Bar Back Squat 5 x 2 @ 75% 1RM * Rest 60 Seconds Between Working Sets ** Quick descent, Hold for 5 seconds in the rock bottom, bounce and quick back up.   Conditioning: 4 Rounds For Repetitions and Row Times of: Max Effort Unbroken Deficit Hand Stand Push-Ups Row...Read More

This Week Mobility Strength: Snatch 5 x 2 @ 75-85% * Rest 90 Seconds Between Working Sets ** Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and...Read More

This Week's Mobility Conditioning: For Time: 10 Overhead Squats (155/105) 10 Box Jump Overs (24/20) 10 Thrusters (135/95) 10 Power Clean (205/135) 10 Toes To Bar 10 Burpee Muscle Ups 10 Toes To Bar 10 Power Clean (205/135) 10 Thrusters (135/95) 10 Box Jump Overs (24/20) 10 Overhead Squats (155/105) * 15 Minute Time CapRead More

This Week's Mobility Strength: Barbell Lunge (Front Rack) 4 x 8 Total * Heavy As Possible ** Rest 2 Minutes Between Working Sets Conditioning: "Diane" 21-15-9 Deadlifts (225/155) Handstand Push-Ups * 10 Minute Time Cap ** Regional standard HSPU (36" x 24" deep box for hand placement).Read More

This Week's Mobility  Strength: Strict Weighted Pullups – 5 x 5   Conditioning: "A Lotta Tabata" 32 Intervals of 20 seconds of work followed by 10 seconds of rest whereas: Rounds 1-8: Wallballs (20/14) Rounds 9-16: Ring Dips Rounds 17-24: Russian Swings (70/53) Rounds 25-32: BurpeesRead More

This Week's Mobility Strength: 5 x 1 Overhead Complex 1 Press, 2 Push Press, 3 Push Jerk * Rest 2 Minutes Between Working Sets ** Heavy As Possible   Conditioning: "Baseline" 500m Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-UpsRead More

This Week's Mobility Strength: Deadlift 3 x 5 @ 83.3% 1RM * Rest 3 Minutes Between Sets   Conditioning: Death By 10 Meters… Minute 1: 1 Lap Minute 2: 2 Laps Minute 3: 3 Laps Minute 4: 4 Laps Minute 5: 5 Laps * Repeat this process every minute on the minute until you fail...Read More