This Week's Mobility Strength: Establish a 1RM Snatch * 20 Minute Time Cap   Conditioning: 7 Minute AMRAP of: Burpees * Burpees are done to a 6" target.Read more

*90 Day Challenge Participants: This week we will be testing week for the workouts.  If you cannot make it in for the WOD, you must make up the workout on your own.  Good luck, and can't wait to see all the progress you've made these past 3 months! —————————————————— Conditioning: "Fran" For Time: 21-15-9 Thrusters (95/65) Pullups *8 minute cap   Midline: 4 Sets 30 AbMat Situps 30 second FLR on Rings *Rest as needed between sets   This Week's Mobility:Read more

This Week's Mobility Conditioning: 30 Minute Partner AMRAP of: 400m Row Max Effort Burpee Box Jumps (24/20) * Both Partners Moving At The Same Time. Once One Partner Completes 400m They Can Switch Stations.Read more

This Week's Mobility  WOW 13.3: Standards 12 Minute AMRAP of: 150 Wall Balls (20/14) 90 Double Unders 30 Muscle Ups 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, 10:30am, 10:50am.   Please, visit this document to sign up for a specific heat: Click Here If you are signed up for the Open you must be judged and you must submit your score.   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

This Week's Mobility  Barbell Gymnastics: Every Minute on the Minute for 5 Minutes: 2 Clean and Jerks @ 75% of 1RM then… 2 Minute AMRAP Clean and Jerks @ 75% of 1RM   Conditioning: Complete as many rounds as possible in 12 minutes of: 4 Presses (75/55) 8 Sumo-Deadlift High-Pulls (75/55) 12 Front Squats (75/55)Read more