Link of the Day Warm-Up: 3 Rounds: 10 Pistols 5 Inchworms then… Ankle Mobility WOD: I. For Time: Row 2k II. Practice Turkish Get-ups for 20 minutes – Build to a heavy 1 Rep on each arm Scaling options for all ability levels will be provided for by your coach   Competitors: I. Row 2K for time – score as average watts for 2K divided by bodyweight in pounds – i.e. 300/150 = 2.0 as score *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 your number one priority. 2 – These should be hit Post WOD or at least 3 hours Pre-WOD 3 – The longer your race or goal, the higher the intervals you should hit. 4 – Ideally these are done on non-consecutive days. 5 –...Read more

Reminder: There is only one class today at CrossFit Clifton Park at 10am.  All other classes at Albany CrossFit and CrossFit Clifton Park are cancelled.  It’s a $5 donation per person (proceeds benefiting CrossFit for Hope) and the BBQ will follow immediately after the workout.  Please plan workouts accordingly.  Thanks! Link of the Day Warm-Up: Group Dynamic WOD: 3 Rounds Wall Ball Shots (20/14) Sumo Deadlift High Pull (75/55) Box Jumps (20″) Push Press (75/55) Row for calories *1 minute rest In this workout you move through each of the five stations. Performing each movement for a minute. The clock does not reset or stop between exercises. This workout consists of three five minute rounds. On the call of “rotate”, the athletes must move to the next station immediately. One point is given for each rep, except on the rower where each calorie is one point. Scaling options for all ability levels will be...Read more

Reminder: The 7pm WOD classes at Albany CrossFit and CrossFit Clifton Park are cancelled today. Please plan workouts accordingly. Link of the Day Warm-Up: 2 Rounds: Run 200m 15 Jumping Squats 20 Mountain Climbers WOD: I.  With a Partner, AMRAP in 12 Minutes: Thrusters (95/65) *Other partner must rest in an FLR in order for the Thruster to count Rest 5 Minutes II.  With a Partner, AMRAP in 12 Minutes: Burpees *Other partner must rest in an FLR in order for the Burpees to count 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

Link of the Day Warm-Up: Rope Climb Technique WOD: I. 20 minutes of “Gym Class” -Practice Rope Climbs/Cargo Net Climbs and FLR’s II. Pose Drills III. 3 Intervals: Run 400m at 90% *Rest 3 minutes between intervals Scaling options for all ability levels will be provided for by your coach   Competitors: I. 20 rope ascents for time – legless – 20′ *When you are resting b/t attempts it must be in a FLR on the floor;  when you break the FLR you must climb immediately; if you fail on rope ascent, add 1 more rep to the total you must complete; if you break in the FLR and do not attempt rope ascent, add 1 more rep to the total you must complete) Rest 20 min II. 3 Intervals: Run 400m at 90% *Rest 3 minutes between intervals *Athletes must be cleared by the coaching staff in order to...Read more

Link of the Day Warm-Up: Burgener Warm-Up WOD: I. Build to a tough 3 in the Overhead Squats following this protocol: 1 Hang Squat Snatch 3 Overhead Squats II. 2 Front Squats on the minute @ 90% 1RM for 6 minutes III. For Time: 3 Sets of 50 Unbroken Wall Balls *You must break between the sets, rest as needed Scaling options for all ability levels will be provided for by your coach   Competitors: *Post WOD: I. 15 Unbroken Toes to Bar x 5 sets; rest as needed *Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.Read more