Link of the Day  This Week’s Mobility     Warm-Up: Review the Power Clean   WOD: I. Power Clean x 1/Overhead x 1; Rest 3 Minutes x 3 – 90% II. Row Sprints: 20 Seconds @ Max Effort; Rest 2:40 x 4 III. 5 Burpees As Fast As Possible *Jump 1 foot above max reach...Read More

Reminder: The 7pm at Albany CrossFit and the 6pm and 7pm at CrossFit Clifton Park are cancelled on Friday 8/17 due to Friday Night Fights.  Come join us at 6pm at Albany CrossFit, $5 to participate.  All proceeds going to CrossFit for Hope 2013. Link of the Day  This Week's Mobility Warm-Up: Group Dynamic WOD:...Read More

Link of the Day  This Week's Mobility Warm-Up: Shoulder Mobility Then… Review The Jerk WOD: I. Clean & Jerk – Build To A Tough Single In A  Few Sets; NOT A 1RM II. Rowing Sprints: 25 sec @ Max Effort  – Rest 1:35 x 2 Rest 4 Minutes 25 sec @ Max Effort  – Rest...Read More

Link of the Day  This Week’s Mobility Warm-Up: Run 400m 30 Spiderman Lunges 20 Inchworms Then… “Barbell Smash” On Calves WOD: I. 3 rounds for time: 30 Double Unders 10 Front Squats (155/100) 10 Burpees II. Practice Pistols for 10 minutes Scaling options for all ability levels will be provided for by your coach  ...Read More

Link of the Day  This Week’s Mobility Warm-Up: Snatch Skill Transfer WOD:   I. Snatch Balance – Build to a tough single in a few sets  II. Snatch – 2, 2, 2, 2 @ 90%; Rest 1 minute between sets III. High Hang Power Snatch – Touch-‘n-Go reps x 7; Rest 30 secondsx 3 IV....Read More

Link of the Day  This Week’s Mobility:     Warm-Up: Group Dynamic WOD: I. Back Squat 4×6 II. 8 Minute AMRAP: 4 Thrusters (155/105) 8 Burpees Scaling Levels for all abilities will be provided by your coach.     Competitors: Rest Day *Athletes must be cleared by the coaching staff in order to follow the...Read More

  Link of the Day  This Week’s Mobility   Warm-Up:  Run 200m 20 Walking Lunges 20 Inchworms Then… Review Rowing Technique WOD: I. Row 2k Time Trial II. 5 Minutes in Pike Stretch Scaling Levels for all abilities will be provided by your coach.     Competitors: Hit The WOD *Athletes must be cleared by the coaching...Read More

Link of the Day  This Week’s Mobility   Warm-Up: Run 400m 30 Jumping Squats 20 Ring Rows Then… Review The Power Clean WOD: I. Power Clean – Build To A Tough Single In A Few Sets II. 3 Sets: 3 Tough Touch n’ Go Hang Power Clean Sprint 30 m (increasing Speed Throughout) Rest Walk...Read More

Link of the Day  This Week’s Mobility   Warm-Up: Row 500 20 Inchworms 30 Overhead Squats (Barbell) Then… Warm-up The Deadlift WOD: I. “Diane“ 21-15-9 Deadlifts (225/155) Handstand Pushups II. Tabata Grasshoppers Scaling Levels for all abilities will be provided by your coach.   Competitors: Rest Day *Athletes must be cleared by the coaching staff...Read More

Link of the Day  This Week’s Mobility Warm-Up: Group Dynamic Then… Shoulder Mobility   WOD: I. For Time: 21-18-15-12-9 Toes to Bar Thrusters (95/65) * 20 Minute Time Limit Scaling Levels for all abilities will be provided by your coach.     Competitors: Hit The WOD *Athletes must be cleared by the coaching staff in...Read More