Link Of The Day Warm up: 2 Rounds: 15 Kettlebell Swings 15 Romanian Deadlifts (with Kettlebell) 15 Goblet Squats WOD: I. Front Squat 1 – 1 – 1 – 1 – 1 II. 5 Rounds For Time: 10 Push Press (75/55) 20 Box Jumps (24/20) *15 Minute Cap Scaling options for all ability levels will be provided for by your coachRead more

Link Of The Day Warm Up: Burgener Warm-Up WOD: I. Back Squat 3 – 3 – 3 – 3 – 3 II. “Elizabeth” For Time: 21 – 15 – 9 Squat Clean (135/95) Ring Dips *12 Minute Cap Scaling options for all ability levels will be provided for by your coachRead more

Link Of The Day Warm Up: 2 rounds: 1 minute Jump Rope (single or double unders) 15 Shoulder Rolls with PVC 15 Ring Rows 15 Air Squats 15 Pushups WOD: I. For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Pullups Handstand Pushups Pistols (each leg) AbMat Situps *20 Minute Time Limit II. Tabata Air Squats III. Tabata Flutter Kicks Scaling options for all ability levels will be provided for by your coach 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 – Saturday’s run will be at the Niskayuna Bike Trail with the Team....Read more

Link Of The Day Warm Up: Joint Mobility WOD: I. “Baseline” For Time: 500m Row 40 Air Squats 30 AbMat Situps 20 Pushups 10 Pullups *10 Minute Time Limit II. AMRAP in 7 Minutes: Burpees Scaling options for all ability levels will be provided for by your coachRead more

Link Of The Day Warm up: Group Dynamic WOD: I.  With a partner, complete As Many Reps As Possible in 25 Minutes of: 1st 5 minutes: Hang Power Snatches (95/65) 2nd 5 minutes: Overhead Squats 3rd 5 minutes: Hang Power Cleans 4th 5 minutes: Front Squats Last 5 minutes: Push Jerks *Every time the bar touches the ground, 15 Burpee penalty for each partner II. Stretch and Foam Roll Scaling options for all ability levels will be provided for by your coachRead more