This Week's Mobility  Warm-Up: CrossFit Warm-Up 3 x 12 * 12 Minute Time Cap   Strength: Press 7×3 @ 82.7% 1RM * Rest 60 Seconds Between Working Sets   Conditioning: 5 Minute AMRAP of: 5 Bar Muscle-Ups 15 Over-The-Box Jumps (No Touch On Top) * Rest 1 Minute Then… 2 Minute AMRAP of: Ring DipsRead More

This Week's Mobility 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...Read More

This Week's Mobility 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...Read More

Warm-Up: Kettlebell Conditioning   Strength: 5 attempts to establish a 1RM of the barbell complex: 1 Clean 3 Front Squats 1 Jerk 3 Back Squats 1 Behind the Neck Jerk   Conditioning 3 rounds for time of: 9 Muscle-Ups 7 Snatches (Full Squat) (185/120) * 10 Minute Time Cap Notes: If max Snatch is below...Read More

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

Please remember that we'll be following an adjusted schedule for the holidays.  Please plan workouts accordingly: Albany CrossFit Monday 12/24 – 5:30am, Noon Tuesday 12/25 – 9am Wednesday 12/26 – 5:30am, 6:30am, Noon, 4pm, 5pm   CrossFit Clifton Park Monday 12/24 – 5:30am, Noon, 4:30pm Tuesday 12/25 – No Classes Wednesday 12/26 – 5:30am, Noon,...Read More

Brought to you by: The Mirkovic Teal Group | A financial advisory practice of Ameriprise Financial Services, Inc. To learn more, please click here. Schedule an appointment, “Coffee and a second opinion” and receive a $100 gift certificate to Albany CrossFit and CrossFit Clifton Park!Read More

Link of the Day  This Week's Mobility   Warm-Up: Group Dynamic   WOD: I. AMRAP in 15 minutes: 15 Kettlebell Swings (70/53) 15 Burpees II. For Quality: 100 Hollow Rocks 100 Superman Rocks *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: CrossFit Warm-Up 2 x 10   WOD: I. For Time: Run 800m 75 Air Squats Run 400m 50 Knees-to-Elbows Run 200m 25 Ring Dips Run 100m II. Tabata Flutter Kicks *Scaling options will be provided for all athletes by the coaches in class   Competitors: For...Read More

Link of the Day This Week's Mobility:   Warm-Up: Run 200m 20 Inchworms 20 Overhead Squats with Barbell Run 200m   WOD: I. "Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by 10 seconds following this progression Intervals 1-8: Pullups Intervals 9-16: Pushups Intervals 17-24: AbMat Situps Intervals 25-32: Air Squats...Read More