This Week's Mobility WOD Prep: Band Knee Distraction Strength: Establish a Max Weight in 12 Minutes of the Following Barbell Complex: 2 Hang Cleans 1 Push Press 2 Front Squat 1 Push Press 2 Back Squat 1 Push Press * Rest 2 Minutes Between Attempts ** The Barbell Cannot Be Dropped During The Above Sequence. *** All Movements Must Be Strict! **** No Thrusters & The Hang Position Must Be Established For The Cleans Conditioning: Complete Three Rounds of: 10-20-30 Yard Prowler Sprints (2×45 / 2×25) * Rest 90 Seconds Between RoundsRead more

This Week's Mobility WOD Prep: Hamstring Floss (First Exercise In Video) * 2 Minutes Per Side Strength: Deadlift 3 x 3 * Heavy As Possible ** Rest 2 Minutes Between Working Sets * 15 Minute Time Cap Conditioning: 10 Rounds For Time of: 15 Deadlifts (135/95) 15 Push-Ups * 15 Minute Time CapRead more

WOD Prep: 1.) Foam Roll IT Bands * 2 Minutes Per Side 2.) Superfriend Calf Smash * 2 Minutes Per Side ** Safeword: Asparagus Conditioning: "Death By 10m…" Every Minute on the Minute Run 10 Meters. Minute 1: Run (1) 10m Sprint Minute 2: Run (2) 10m Sprints Minute 3: Run (3) 10m Sprints Continue this process until you cannot perform (x) number of sprints within the minute time frame.Read more

This Week's Mobility Mobility: Super Front Rack * 2 Minutes Per Side   Strength: Establish a 2 RM Front Squat * Take Only 2-3 Attempts. * Rest 2 Minutes Between Working Sets. * 15 Minute Time Cap   Conditioning: For Time: 21-15-9 Ring Dips Front Squats (135/95) * 10 Minute Time CapRead more

Tomorrows class schedule has changed. Open gym is canceled at CrossFit Clifton Park. In the event that it should rain the CCP 9:00am class will be canceled as well. We cannot use the building to WOD in due to the flooding (be prepared to WOD outside).. Also, due to the Mobility Certification we will only be running the 7:00am class at Albany CrossFit. Please plan your workouts accordingly. This Week's Mobility Conditioning: 7 Minute AMRAP of: 7 Push-Ups 14 Jumping Air Squats 21 Grass Hoppers * Rest 3 Minutes 7 Minute AMRAP of: Run 200m 21 Unbroken Kettlebell Swings * Rest 3 Minutes 7 Minute AMRAP of: Max Repetitions BurpeesRead more