Link of the Day  This Week's Mobility   Warm-Up: CrossFit Warm-Up 2 x 10   Strength: Back Squat: 2×5, 1×4, 1×3 – rest 3-4 minutes between sets   Conditioning:  7 minute AMRAP of: 50 Double-Unders 15 HSPU *Scaling options for all athletes will be provided by the coaches in class   Competitors: For more guidance,...Read More

Link of the Day This Week's Mobility:   Warm-Up: Group Dynamic   Barbell Gymnastics: Clean and Jerk: 5 x 2 – rest 30-60 seconds.   Conditioning: 3 rounds for time of: 50′ Burpee Broad Jump 20 KBS 32/24kg 15 C2B Pullups 10 Thrusters 135/95# (17 minute time limit) *Scaling options for all athletes will be...Read More

Link of the Day  This Week's Mobility   Warm-Up: 3 Rounds: 15 Wallballs 15 Knees-to-Elbows 15 Ring Rows   WOD: I. 2 Rounds For Time: 50 Pullups 75 AbMat Situps 50 Overhead Squats (75/55) 75 Double-Unders *Scaling options for all athletes will be provided by the coaches in class   Competitors: For more guidance, please...Read More

Link of the Day  This Week's Mobility   Warm-Up: Burgener Warm-Up   WOD: I. Establish 1RM Snatch II. "Cindy" 20 minute AMRAP of: 5 Pullups 10 Hand-Release Pushups 15 Air Squats *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: Row 500m 10 Inchworms 20 Hollow Rocks 20 Superman Rocks then… Warm-Up the Deadlift   WOD: I. In 20 minutes establish a 1RM Deadlift II. 100 Burpees for time *Scaling options for all athletes will be provided by the coaches in class   Competitors: For more...Read More

Link of the Day  This Week's Mobility   Warm-Up: Review Rowing Technique   WOD: I. Row 2k for time II. 5 Sets: Max Strict Pullups 15 Burpees *Rest 1 minute between sets *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 Inchworms 10 Burpees 20 Jumping Lunges   WOD: I. Establish 1 Rep Max Press II. "Karen" For Time: 150 Wallballs (20/14) III. 3 Sets 20 Weighted AbMat Situps *Scaling options for all athletes will be provided by the coaches in class   Competitors:...Read More

Schedule Update: The noon and evening classes will be running as scheduled Link of the Day This Week's Mobility   Warm-Up: Group Dynamic   WOD: I. Establish a 1RM Back Squat in 15 minutes II. 1 minute Max Effort Burpees III. 1 Attempt Max Effort Unbroken Muscle-Ups IV. Row 500m *Scaling options for all athletes...Read More

Due to the pending inclement weather from Hurricane Sandy, the 5:30am, 6:30am, 7:30am, and 9am at Albany CrossFit and the 5:45am at CrossFit Clifton Park are cancelled on Monday, October 29th.  Please check the main page throughout the day for more updates on the schedule.  We will be closely monitoring the weather, and making adjustments and...Read More

Link of the Day  This Week's Mobility   Warm-Up: CrossFit Warm-Up 3 x 10   WOD: I. 5 Rounds: 5 Front Squats (185/135) 10 Ring Dips *Bar must be taken from the ground for the front squats II. 7-6-5-4-3-2-1 Pullups Toes-to-Bar *Scaling options for all athletes will be provided by the coaches in class  ...Read More