Helpful warm-up advice from Brett: When Duane Knudson, a professor of kinesiology at California State University, Chico, looks around campus at athletes warming up before practice, he sees one dangerous mistake after another. “They’re stretching, touching their toes. . . .” He sighs. “It’s discouraging.”  While it’s great to see people doing what they can to increase...Read More

Link of the Day  This Week's Mobility   Warm-Up: Burgener Warm-Up   WOD: I. Hang Squat Snatch 4 Sets, 2 Reps II. With a Partner, AMRAP in 12 Minutes 10 Ring Dips 10 Thrusters (115/75) *One person moving at a time *Scaling options for all athletes will be provided by the coaches in class  ...Read More

Welcome, welcome, welcome! We're proud to introduce the newest graduates of the first ever Bootcamp at CrossFit Clifton Park! After four weeks of attention to detail, learning the basics, getting the proper conditioning, and focusing on becoming a safe and well-prepared athlete, our new CrossFitters are ready to take on the world.  Let's get to...Read More

Link of the Day This Week's Mobility:   Warm-Up: CrossFit Warm-Up 3 x 10   WOD: I. Establish a 4RM Front Squat II. AMRAP in 15 minutes: 10 Pullups 15 Pushups 20 Alternating Lunges *Scaling options for all athletes will be provided by the coaches in class   Competitors: For more guidance, please email [email protected]Read More

Link of the Day  This Week's Mobility   Warm-Up: 3 Rounds: 15 Hollow Rocks 10 Jumping Alternating Lunges 5 Handstand Pushups   WOD: I. For Time: 10 Muscle-Ups 100 Push Presses (75/55) 100 Grasshoppers *Scaling options for all athletes will be provided by the coaches in class   Competitors: For more guidance, please email [email protected]...Read More

Link of the Day  This Week's Mobility   Warm-Up: 3 Rounds: 5 Wall Climbs 10 Seated Press with Barbell 15 Jumpings Squats with Barbell on Back   WOD: I. Establish a 1RM Clean and Jerk II. 3 Sets: Row 500m *Rest 3 minutes between sets *Scaling options for all athletes will be provided by the...Read More

Link of the Day  This Week's Mobility   Warm-Up: Group Dynamic   WOD: I. 3 Rounds: 10 Squat Cleans (135/95) 20 Box Jumps (24/20) II. 4 Sets: 30 Russian Twists with weight *Scaling options for all athletes will be provided by the coaches in class   Competitors: For more guidance, please email [email protected]Read More

Link of the Day  This Week's Mobility   Warm-Up: 3 Rounds: 5 Handstand Pushups 10 Pistols 15 Rings Rows   WOD: I. Deadlift 5 sets, 7 reps *2 minutes rest between sets II. 2 Rounds: 25 Kettlebell Swings (70/53) 25 Pullups 25 Burpees *Scaling options will be provided for all athletes by the coaches in...Read More

Link of the Day  This Week's Mobility   Warm-Up: 2 Rounds: 5 Wall Climbs 10 Inchworms 15 Air Squats 20 Spiderman Lunges 25 second L-Hang   WOD: I. Push Press 4 x 6 II. 4 Rounds: Max Calorie Row in 1 Minute Max Ring Dips in 1 Minute Max Toes-to-Bar in 1 Minute *Rest 1...Read More

Link of the Day This Week's Mobility   Warm-Up: Review the Clean   WOD: I. Squat Cleans 4 Sets, 2 Reps II. 4 Rounds: 10 Overhead Squats (115/75) 15 Chest-to-Bar Pullups *Scaling options will be provided for all athletes by the coaches in class   Competitors: For more guidance, please email [email protected]Read More