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 will be provided by the coaches in class   Competitors: For more guidance, please email [email protected]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 cancellations accordingly. There is no need to call, text or email regarding the classes, any changes will be reflected here in a timely fashion. We appreciate your cooperation. If, due to the weather, you are unable to come in to hit a WOD, please check out our WODs on the Road page for a ton of great options for "at-home" workous and something you can always check back on for when you go on vacation or business trips. Link of the Day This Week's Mobility:   Warm-Up: 3 Rounds: 5 Wall Climbs 10 Jumping Squats with Empty...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   Competitors: For more guidance, please email [email protected]   Endurance: Long Interval: 5 x 800m *Rest 3:00, hold splits within 3-5 seconds Short Interval: 10 x 30 seconds all out hill sprint *Rest 2:00 between each "rep" Tempo/Time Trial: 3x 5k *Rest 10:00-15:00 between each, hold 5k splits within 30-45 seconds of each otherRead more

Link of the Day  This Week's Mobility   Warm-Up: 4 Rounds: 5 Handstand Pushups 10 Hollow Rocks 10 Superman Rocks 20 Jumping Alternating Lunges   WOD: I. With a Partner, 30 minute AMRAP: 20 AbMat Situps 15 Russian Swings (70/53) 10 Ring Dips *1 partner moving at a time *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: Burgener Warm-Up   WOD: I. Establish a 1 RM Hang Power Snatch II. 10 Rounds: 3 Hang Power Snatches @ 70% of 1 RM 6 Burpees *Scaling options for all athletes will be provided by the coaches in class   Competitors: For more guidance, please email [email protected]Read more