Warm-Up: Gymnastics Warm-Up – Day 2 12 minute AMRAP for quality: Level 1: 10 Kips Swings 10 Strict Pull-Ups (w/band) or Ring Rows 10 Sec Tuck Hang/ Tuck Ring Support 10 Kettlebell Swings 10 Hollow Raises Level 2: 5 Muscle-Up Row (w/turnout) 5 Butterfly Pullups 3 Weighted Strict Pullups 2 Skin the Cat 10 sec...Read More

Warm-Up: CrossFit Warm-Up – 3 x 10   Strength: High Bar Back Squat – 3 x 5 @ 75%, 3 x 3 @ 85% *Rest 2 minutes between sets   Conditioning: 5 Rounds: 5 Pullups 10 Pushups (Hand-Release) 15 Air Squats Rest 1 Minute 5 Rounds: 5 Pullups 10 Pushups (Hand-Release) 15 Air Squats *15...Read More

Warm-Up:  Gymnastics Warm-Up – Day 1 12 Minute AMRAP for Quality: Level 1: 10 Ring Pushups 10 Sec Tripod 3 Handstand kick up attempts 10 Sumo Deadlift w/ Kettlebell 10 Superman Raises Level 2: 5 Handstand Pushup (With or without Wall assistance) 10 Sec Frog stand or Tuck Planche 10 Pistols (Alterating Legs) 10 Hollow...Read More

Warm-Up:  Group Dynamic   Strength: Front Squat – Establish a 2RM * 15 Minute Time Cap   Conditioning: "The Chief" Max rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1 minute. Repeat for a total of 5 cycles.   This Week's Mobility:Read More

Warm-Up:  Kettlebell Conditioning   Conditioning: For time: 20 Front Squats (205/135) 30 Box Jumps (30/24) 40 Kettlebell Swings (53/35) 50 Wallballs (20/14) *20 minute cap   Midline: Accumulate as much time as possible in an FLR in 4 minutes   This Week's MobilityRead More

Warm-Up:  CrossFit Warm-Up – 3 x 10 * 12 Minute Time Cap   Strength: EMOM For 7 Minutes of: 2 Pausing Front Squats @ 75% 1RM * 3 Count Pause In The Hole, Then Bounce and Explode.   Conditioning: "Jackie" For Time: Row 1K 50 Thrusters (45#) 30 Pull-Ups * 15 Minute Time Cap This...Read More

The 5pm, 6pm, and 7pm classes at Albany CrossFit and the 6:30pm class at CrossFit Clifton Park are cancelled due to the weather. ———————————————————————————— Warm-Up: Group Dynamic * 10 Minutes   Barbell Gymnastics: Deadlift 7 x 1 @ 87.2% * Rest 2 Minutes Between Sets ** 25 Minute Time Cap   Conditioning: 5 rounds for...Read More

Warm-Up:  Gymnastics Warm-Up – Day 2 10 minute AMRAP for quality: Level 1: 10 Kips Swings 10 Strict Pull-Ups (w/band) or Ring Rows 10 Sec Tuck Hang/ Tuck Ring Support 10 Kettlebell Swings 10 Hollow Raises Level 2: 5 Muscle-Up Row (w/turnout) 5 Butterfly Pullups 3 Weighted Strict Pullups 2 Skin the Cat 10 sec...Read More

Warm-Up:  CrossFit Warm-Up – 3 x 10 * 12 Minute Time Cap   Strength: High Bar Back Squat 6 x 3 @ 70% 1RM * Rest 60 Seconds Between Working Sets ** 15 Minute Time Cap Conditioning: 3 Rounds For Total Repetitions Of: 1:00 Max Effort Kettlebell Swings (32/24kg) * Rest :30 Seconds 1:30 Max...Read More

Warm-Up:  Gymnastics Warm-Up – Day 1 12 Minute AMRAP for Quality: Level 1: 10 Ring Pushups 10 Sec Tripod 3 Handstand kick up attempts 10 Sumo Deadlift w/ Kettlebell 10 Superman Raises Level 2: 5 Handstand Pushup (With or without Wall assistance) 10 Sec Frog stand or Tuck Planche 10 Pistols (Alterating Legs) 10 Hollow...Read More