Reminder: The evening classes at CrossFit Clifton Park and the 5pm, 6pm, and 7pm classes at Albany CrossFit are cancelled on Friday 4/19 due to Friday Night Fights starting at 6pm. Join us afterwards at the Recovery Room.  See you then!  ————————————————————– This Week’s Mobility  Conditioning: 1) Max Effort Unbroken Kettlebell Swings (53/35) 2) Max Effort Unbroken Thrusters (115/75) 3) Max Effort Handstand Walk for Distance (3 attempts) 4) 10 Minute AMRAP with Partner: 10 Barbell Lunges (115/75) *Bar in front rack 10 BurpeesRead more

This Week's Mobility Strength: Press 5 x 5 @ 70%1RM * Rest 2 Minutes Between Working Sets   Conditioning: For Time: 100 Unbroken Double Unders 25 Pull-Ups 15 Abmat Sit-Ups 75 Unbroken Double Unders 25 Pull-Ups 15 Abmat Sit-Ups 50 Unbroken Double Unders 25 Pull-Ups 15 Abmat Sit-Ups 10 Minute Time CapRead more

This Week's Mobility Strength: High Bar Back Squat 5 x 2 @ 75% 1RM * Rest 60 Seconds Between Working Sets ** Quick descent, Hold for 5 seconds in the rock bottom, bounce and quick back up.   Conditioning: 4 Rounds For Repetitions and Row Times of: Max Effort Unbroken Deficit Hand Stand Push-Ups Row 500m Rest 1:1Read more

This Week Mobility Strength: Snatch 5 x 2 @ 75-85% * Rest 90 Seconds Between Working Sets ** Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.   Conditioning: 12 Minute AMRAP of: 7 Hang Power Cleans (175/115) 14 Burpees 21 Lateral Box Jumps (20") (Touch Top)Read more

This Week's Mobility  Strength: Establish a 3 Rep Max Thruster in 12 Minutes   Conditioning: 3 Sets: 30 Wallballs (20/14) 25 Situps 20 Pullups *Rest 1:1Read more