This Week's Mobility Strength: Establish a 1RM Back Squat * 20 Minute Time Cap Conditioning: For Time: Row 1k 30 Pistols (Alternating) 15 Hang Power Cleans (225/135) * 12 Minute Time CapRead More

This Week's Mobility Strength: Establish a 1RM Snatch * 20 Minute Time Cap   Conditioning: 7 Minute AMRAP of: Burpees * Burpees are done to a 6" target.Read More

*90 Day Challenge Participants: This week we will be testing week for the workouts.  If you cannot make it in for the WOD, you must make up the workout on your own.  Good luck, and can't wait to see all the progress you've made these past 3 months! —————————————————— Conditioning: "Fran" For Time: 21-15-9 Thrusters...Read More

This Week's Mobility Conditioning: 30 Minute Partner AMRAP of: 400m Row Max Effort Burpee Box Jumps (24/20) * Both Partners Moving At The Same Time. Once One Partner Completes 400m They Can Switch Stations.Read More

This Week's Mobility  WOW 13.3: Standards 12 Minute AMRAP of: 150 Wall Balls (20/14) 90 Double Unders 30 Muscle Ups Instructions: This Saturday we will be running heats at Albany CrossFit for those participating in the 2013 CrossFit Open. The heat times are: 7:30am, 7:50am, 10:30am, 10:50am.   Please, visit this document to sign up...Read More

This Week's Mobility  Barbell Gymnastics: Every Minute on the Minute for 5 Minutes: 2 Clean and Jerks @ 75% of 1RM then… 2 Minute AMRAP Clean and Jerks @ 75% of 1RM   Conditioning: Complete as many rounds as possible in 12 minutes of: 4 Presses (75/55) 8 Sumo-Deadlift High-Pulls (75/55) 12 Front Squats (75/55)Read More

This Week's Mobility Conditioning: 3 Rounds For Time of: 20 Goblet Kettlebell Squats (53/35)   5 Bar Muscle Ups 20 Kettlebell Snatches (53/35) * 12 Minute Time Cap * Rest 6 Minutes   3 Rounds For Time of: 15 Goblet Kettlebell Squats (53/35)   3 Bar Muscle Ups 15 Kettlebell Snatches (53/35) * 10 Minute...Read More

This Week's Mobility Strength: High Bar Back Squat 1 x 5 @ 85% 2 x 3 @ 90% 3 x 1@ 95% * Rest 2 Minutes Between Sets   Conditioning: With a Partner Complete: 4 Rounds For Total Working Time of: Row 300m 14 Lateral Burpees (Over The Bar) 7 Power Snatches (135/95) * One...Read More

  Schedule Update: Unfortunately, due to severe weather and the poor conditions of roads / highways, all classes are canceled for the remainder of the day. If you do decide to travel please exercise caution and be safe. ——————————————————————————– This Week's Mobility   Strength: EMOM for 5 Minutes: 2 Snatches @ 80%1RM Then… 2 Minute...Read More

Barbell Gymnastics: Establish a 1RM Clean and Jerk   Conditioning: CrossFit Open 2011 WOW 3 Complete as many rounds and reps as possible in 5 minutes of: Squat Clean (165/110) Jerk (165/110) *Each Squat Clean counts as 1 Rep, a Jerk must be completed before moving on to the following round  Read More