Reminder: Friday Night Fights is going down at 6pm at Albany CrossFit on Friday the 16th.  There are no evening classes at CrossFit Clifton Park.  We look forward to seeing everyone there.  Please sign-up for the class in MindBody Online, and show up wearing RED if you're competing for ACF and BLUE if you're going for...Read More

Link of the Day  This Week's Mobility   Warm-Up: Joint Mobility   Conditioning: "Barbara" 5 Rounds: 20 Pullups 30 Pushups 40 AbMat Situps 50 Air Squats *Rest 3 minutes between rounds *Record time for each roundRead More

Link of the Day  This Week's Mobility   Warm-Up: 3 Rounds: 3 Wall Climbs 20 AbMat Situps   Strength: Push Press 3 x 3   Conditioning: "Grace" (WOD Demo) 135 pound Clean and Jerk, 30 reps Use 95 pounds, 65 pounds or broomstick as needed   Midline: 4 Rounds of: 30 second FLR 15 second...Read More

Link of the Day  This Week's Mobility   Warm-Up: CrossFit Warm-Up 1 x 15   Strength: 1) Back Squat – EMOM (every minute on the minute) for 5 minutes – 2 reps @ 80% 2) 5X3 Front Squats – near heaviest possible, rest 90 seconds.   Conditioning:   90 seconds ME Double-Unders -then (without resting)-...Read More

Schedule Reminder: The new evening schedule is in effect at CrossFit Clifton Park, with Monday through Friday WOD classes running at 4:30pm, 5:30pm, and 6:30pm. Link of the Day This Week's Mobility:   Warm-Up: Group Dynamic   Barbell Gymnastics: Clean and Jerk 1X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 1X1@95% – rest 30-60 seconds.   Conditioning:  ...Read More

Link of the Day  This Week's Mobility   Warm-Up: 2 Rounds: 30 Jumping Squats 20 Pullups 10 Burpees   Conditioning: "Kar-abel" 10 Rounds For Time: 3 Snatches (135/95) 15 Wallballs (20/14) *Scaling options for all athletes will be provided by the coaches in class   Mid-Line: Accumulate 2 minutes in an L-Sit   Competitors: For...Read More

Link of the Day  This Week's Mobility   Warm-Up: Agility Ladder Drills   Strength: 1 Rep Max Split Jerk   Conditioning: 4 Rounds: 5 Back Squats (250/165) 10 Push Presses (95/65) 50 Mountain Climbers *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: Snatch Skill Transfer   Barbell Gymnastics: Snatch 5 x 1 *Rest 30-60 seconds   Conditioning: 4 Rounds: 2 minutes Max Effort Row for Calories Rest 1 Minute 1 Minute Max Wall Climbs Rest 1 Minute   *Scaling options for all athletes will be provided by the...Read More

Link of the Day This Week's Mobility   Warm-Up: 2 Rounds: 15 Overhead Squats with Barbell 20 Jumping Lunges 25 AbMat Situps   Strength: Establish a 1RM Thruster in 10 minutes   Conditioning: "Kalsu" On the minute: Complete 5 Burpees and then perform Max Thrusters (135/95).  Continue this pattern until you've completed 100 Total Thrusters....Read More

Link of the Day  This Week's Mobility   Warm-Up: 20 Jumping Squats 20 Ring Rows 20 Jumping Squats 20 Ring Rows   Strength: Press: 3 x 5   Conditioning: “Tommy Mac” 12 Burpees 12 Thruster 115/75# 12 Burpees 12 Power Snatch 115/75# 12 Burpees 12 Push Jerks 115/75# 12 Burpees 12 Hang Squat Clean 115/75#...Read More