Sunday (7/28) WOD Prep: Posterior Chain Floss * 2 Minutes Per Side   Strength: Deadlift 5 x 5 @ 70%1RM * Rest 3 Minutes Between Sets ** No 1RM%?: Go Slightly Heavier Than Last Week * 20 Minute Time Cap   Conditioning: 4 Rounds For Time of: 60' Kettlebell Death March (53/35) 25 Wall...Read More

Sunday (7/21) WOD Prep: LAX Ball In Foot * 2 Minutes Per Side   Strength:  Deadlift 6 x 3 @ 67% 1RM * Rest 2 Minutes Between Working Sets ** Focus: Bar Speed & Technique *** If You Do Not Know Your 1RM%, Use A Light Weight Slightly Heavier Than Last Week, That You Can...Read More

Brought to you by:  Come in for coffee and a second opinion. After your visit with the Mirkovic Teal Group, you will receive a $100 gift certificate to Albany CrossFit and CrossFit Clifton Park.   To learn more click here.  Read More

Sunday (7/14) WOD Prep: Posterior Chain Floss *2 Minutes per Side   Strength: Deadlift 12 x 2 @ 65% 1RM * Rest 1 Minute Between Working Sets ** Focus: Bar Speed & Technique *** If You Do Not Know Your 1RM% Use A Light Weight You Can Move Fast / Explosively. * 20 Minute Time...Read More

Sunday (7/7) WOD Prep: Barbell Calve Smash *2 Minutes per Side Conditioning: 3 Minute AMRAP: Row (Calories) Rest 3 Minutes 3 Minute AMRAP: Wall Balls (20/14) Rest 3 Minutes 6 Minute AMRAP of: 3 Power Cleans (155/105) 7 Knees To Elbow 11 Push-Ups Rest 3 Minutes 3 Minute AMRAP: Wall Balls (20/14) Rest 3 Minutes...Read More

  Brought to you by:   Come in for coffee and a second opinion. After your visit with the Mirkovic Teal Group, you will receive a $100 gift certificate to Albany CrossFit and CrossFit Clifton Park.   To learn more click here.  Read More

Kia is simply poetic:  Ode to my hook grip… Where would I be without you I love to hate you but can't PR without you! Ode to my hook grip… 24% increase in power when I have you. Don't need to threaten me with burpees I adopt you lovingly with every lift. Ode to my...Read More