Link of the Day Warm-Up: Row 500m 25 Pushups 25 Ring Rows WOD: I. AMRAP in 30 minutes with a partner Run 200m 15 Air Squats 10 Burpees *Only 1 partner moving at a time II. Farmer’s Carry 200m with Heavy Kettlebells Scaling options for all ability levels will be provided for by your coach...Read More

Link of the Day Warm-Up: Group Dynamic WOD: I. AMRAP in 12 Minutes: 20 Alternating Lunges 20 AbMat Situps Rest 6 Minutes II. AMRAP in 12 Minutes: 20 Grasshoppers 20 Air Squats III. Stretch and Foam Roll Scaling options for all ability levels will be provided for by your coachRead More

Link of the Day Warm-Up: Row 500m 20 Air Squats 20 Pushups Row 250m WOD: I. For Total Reps 7 Minutes Max Wall Balls (20/14) 6 Minutes Max Burpees 5 Minutes Max Pullups 4 Minute Max AbMat Situps 3 Minute Max Distance “Inchworm” II. Stretch and Foam Roll Scaling options for all ability levels will...Read More

Link of the Day Warm-Up: Group Dynamic WOD: I. For Time: 100 Burpees *15 Minute Limit II. Accumulate 3 Minutes in L-Sit III.  3 Minutes Per Leg in “Couch Stretch” Scaling options for all ability levels will be provided for by your coachRead More

Link of the Day Warm-Up: Junkyard Dog Warm-Up WOD: I. “Tabata Something Else” Complete 32 Intervals of 20 seconds of work followed by 10 seconds of rest for Max Reps: Intervals 1 – 8 = Pullups Intervals 9 – 16 = Pushups Intervals 17 – 24 = AbMat Situps Intervals 25 – 32 = Air...Read More

Link of the Day Warm-Up: 20 Back Leg Swings (Right and Left Leg) 20 Side Leg Swings (Right and Left Leg) 20 Front Leg Swings (Right and Left Leg) 20 Goblet Squats 20 Burpees WOD: I. 6 Sets: 6 Deadlifts (as heavy as possible, unbroken) 12 Chest-to-Bar Pullups 18 Wall Balls (20/14) *Rest 4 Minutes...Read More

Link of the Day Warm-Up: 2 Rounds: 10 Overhead Squats 10 AbMat Situps 10 Hip Extensions 10 Pullups 10 Ring Dips 30 Second Samson Stretch WOD: I. Establish 1 Rep Max Overhead Squat II. AMRAP in 7 Minutes: 7 Overhead Squats (95/65) 7 Burpees III. Tabata Box Jumps (24/20) Scaling options for all ability levels...Read More

Link of the Day Warm-Up: Joint Mobility WOD: I. 3 Round for Time: 400m Run 20 Box Jumps (24/20) 20 Knees-to-Elbows 20 Thrusters (135/95) 20 Grasshoppers *25 Minute Time Limit II. 2 Rounds: 100m Prowler Push (Empty) Scaling options for all ability levels will be provided for by your coach   ACF Endurance Team: 1...Read More

Link of the Day Warm-Up: 3 Rounds: Row 200m 10 Ring Dips 10 Pullups WOD: I. 10 Rounds for Time: 10 Kettlebell Swings (70/53) 10 Burpees *25 Minute Time Limit II.  100 Hollow Rocks III.  3 Minutes “Couch Stretch” Per Leg Scaling options for all ability levels will be provided for by your coachRead More

Attention:  The 7pm WOD Classes at Albany CrossFit and CrossFit Clifton Park are cancelled.  We would love to see everyone at the CrossFit in the Club Fundraiser at Jillian’s benefiting CrossFit for Hope and St. Jude Children’s Research Hospital. Link of the Day Warm-Up: Group Dynamic WOD: I. 7 Minutes AMRAP: 7 Power Cleans (135/95)...Read More