Barbell Gymnastics: Establish a 1RM Clean and Jerk   Conditioning: CrossFit Open 2011 WOW 3 Complete as many rounds and reps as possible in 5 minutes of: Squat Clean (165/110) Jerk (165/110) *Each Squat Clean counts as 1 Rep, a Jerk must be completed before moving on to the following round  Read more

Strength: Front Squats 1 x 8 @ 70% 1 x 5 @ 75% 2 x 3 @ 80% 3 x 2 @ 85%   Conditioning: EMOM For 7 Minutes of: 3 Cleans (Any Style) (225/155) Pull-Ups (As Many As Possible In The Remainder of the Minute) * This WOD is Complete If You Reach 75 Pull-Ups   * Rest 4 Minutes   EMOM For 7 Minutes of: 3 Cleans (Any Style) (225/155) Lateral Burpees (As Many As Possible In The Remainder of the Minute) * This WOD is Complete If You Reach 75 Lateral Burpees ** Jump Over The Barbell.Read more

WOW 13.2: Standards Complete As Many Rounds & Repetitions As Possible In 10 Minutes of: 5 Shoulder To Overhead (115/75) 10 Deadlifts (115/75) 15 Box Jumps (24/20) Instructions: This Saturday we will be running heats at Albany CrossFit for those participating in the 2013 CrossFit Open. The heat times are: 7:30am, 7:50am, 10:20am, 10:40am (11:00am if necessary).   If you are signed up for the Open you must be judged and you must submit your score.   There is a live document in our ACF/CCP Facebook group for heat sign-ups.  If you haven't already, please head over there and get set up. We will be holding normal class at 9:00am in CrossFit Clifton Park with Jason Murphy. Let us know if you have any questions.Read more

Reminder: The evening classes at CrossFit Clifton Park, and the 6 and 7pm classes at Albany CrossFit are cancelled this Friday due to Friday Night Fights.  We look forward to an an awesome night and hope to see you at the Food Fest immediately following the last workout at Albany CrossFit. Thanks! ————————————————————————– This Week's Mobility  Strength: 5 Sets: 5 Weighted Strict Pullups Max Handstand Pushups *Rest as needed   Conditioning: 10 Minute AMRAP: 10 Pullups 10 Overhead Squats (95/65)  Read more

Strength: 3 Hi-Hang Cleans + 1 Push Jerk x 5 Sets * Rest 60 Seconds ** Heaviest Possible   Conditioning: 20 Minute Partner AMRAP: Partner A) Row 400m Partner B) As Many Kettlebell Swings (53/35) As Possible. * Both Partners Moving At The Same Time. ** Score Is Total Distance Rowed + Kettlebell Swings completed.Read more