There is only one class running at Albany CrossFit, starting at 10am.  No classes at Clifton Park. Please remember to sign-up if you plan on attending.  Thanks! Link of the Day Warm-Up: Group Dynamic WOD: I.  As a Team of 2 complete: “The Seven” Seven rounds for time of: 7 Handstand Pushups 7 Thrusters (135/95) 7 Knees-to-Elbows 7 Deadlifts (245/165) 7 Burpees 7 Kettlebell Swings (70/53) 7 Pullups *Partners will alternate movements (ex. Partner 1 starts on Handstand Pushups, Partner 2 then goes to Thrusters, Partner 1 then does Knee-to-Elbows, and so on…) Scaling options for all ability levels will be provided for by your coach   Competitors: I. 10 Rounds: Swim 25m underwater Rest 60 seconds @ end with only head above water   Rest 6+ hours   I. 7 rounds for time: 10 Chest-to-Bar Pullups 10 Ring Dips *Athletes must be cleared by the coaching staff in order...Read more

Link of the Day Warm-Up: Group Dynamic WOD: I. Power Snatch – build to a tough single in no more than 4 sets II. For time: Row 500m 15 Squat Clean Thruster (155/105) Row 500m 15 Squat Clean Thruster Row 500 m *15 minute cap Scaling options for all ability levels will be provided for by your coach   Competitors: 6+ hours before WOD – I. 5 Sets: AMRAP E-ROM HSPU Run 400 m @ 90% Rest walk 5 minutes II. 4 Sets: AMRAP Triple Unders in 1 minute 1 Minute Rest   Pre-WOD: I. Clean and Jerk – 3 on the minute for 6 minutes @ 75% 1RM *Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.Read more

Link of the Day Warm-Up: Junkyard Dog Warm-Up WOD: I. “Isabel” For Time: 30 Snatches (135/95) *10 Minute Time Cap Rest 10 Minutes II. “Grace” For Time: 30 Clean and Jerks (135/95) *10 Minute Time Cap Scaling options for all ability levels will be provided for by your coach   Competitors: Rest Day *Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.Read more

Reminder: The 9:30 Kettlebell Conditioning and 10:30am WOD classes at Albany CrossFit are cancelled on Sunday (7/1) due to the Attitude Nation Olympic Lifting Seminar. Please plan workouts accordingly.  Thanks!  Link of the Day Warm-Up: Row 750m 20 Jumping Squats Hip and ankle mobility Practice pistols for 10 minutes WOD: I. 4 Sets: Back Squat Cluster – 2.2.2 Rest 3 minutes between sets II. AMRAP in 5 Minutes: 1-5 Hang Squat Snatch Ladders @ 80% (115/80) Scaling options for all ability levels will be provided for by your coach   Competitors: Post WOD- III. 5 Sets: 7 Ring HSPU Rest 10 seconds 14 Back Extensions Rest 10 seconds 21 Double-Unders Rest 2 minutes IV. 200 Walking Lunges for time *Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.   ACF Endurance Team: 1 – CrossFit WOD is still...Read more

Link of the Day Warm-Up: Group Dynamic WOD: I. 10-9-8-7-6-5-4-3-2-1 Power Cleans (135/95) Pullups *15 minute time cap II. For Time: Run 400m 40 Burpees Run 400m *15 minute cap Scaling options for all ability levels will be provided for by your coach   Competitors: Rest Day *Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.Read more