Warm-Up:  Group Dynamic   Barbell Gymnastics: 3-Position Clean (Low to High) – 5 x 1 * Heaviest Possible ** Rest 1 Minute Between Sets   Conditioning: 12 minute AMRAP of: 5 Power Cleans (165/110) 10 Toes 2 Bar 15 Wall Ball (20/14)   This Week's Mobility:Read more

Attention: The Sunday WOD Class (2/3) is cancelled at CrossFit Clifton Park.  Sunday classes will resume next week with Open Gym as well.  Sorry for any inconvenience. —————————————————————————————————- Warm-Up:  Ketllebell Conditioning   Conditioning: 7 minute AMRAP: 7 Thrusters (95/65) 7 Pullups 7 Burpees Rest 3 minutes 7 minute AMRAP:  7 Overhead Squat (95/65) 7 Toes to Bar 14 calories Rowing Rest 3 minutes 7 minute AMRAP:  7 Hang Power Snatch (95/65) 7 Pushups 14 Box Jumps Rest 3 minutes 7 minute AMRAP: Max Clean and Jerk (95/65)   Link of the Day This Week's MobilityRead more

Attention: The Sunday Class (2/3) at CrossFit Clifton Park is cancelled this week as we are undergoing construction to expand the workout room.  Sunday classes will resume next week with Open Gym.  We apologize for any inconvenience. ——————————————————————————————————————— Warm-Up: CrossFit Warm-Up – 3 x 10   Conditioning: 2012 Regionals Individual Event 4- *With 1 Barbell. 50 Back Squats (135/95) 40 Pullups 30 Shoulder to Overhead (135/95) 50 Front Squats (85/65) 40 Pullups 30 Shoulder to Overhead (85/65) 50 Overhead Squats (65/45) 40 Pullups 30 Shoulder to Overhead (65/45) For time.   This Week's MobilityRead more

Warm-Up:  Burgener and Skill Transfer   Barbell Gymnastics: Power Snatch – 5 x 1   Conditioning: 10 Minute AMRAP of: 5 Any Way Overhead (155/105) 7 Wall Balls (20/14) 9 Ring Dips   This Week's MobilityRead more

Warm-Up:  Gymnastics Warm-Up – Day 2 10 minute AMRAP for quality: Level 1: 10 Kips Swings 10 Strict Pull-Ups (w/band) or Ring Rows 10 Sec Tuck Hang/ Tuck Ring Support 10 Kettlebell Swings 10 Hollow Raises Level 2: 5 Muscle-Up Row (w/turnout) 5 Butterfly Pullups 3 Weighted Strict Pullups 2 Skin the Cat 10 sec L-sits (Hang/Ring/Paralette) 3 Reverse Grip Leg Lift Handstand w/ wall   Strength: Barbell Lunges in Front Rack – 3 x 10 (5 per leg)   Conditioning: "Baseline" For Time: Row 500m 40 Air Squats 30 Situps 20 Pushups 10 Pullups   Midline: 3 Sets – Max Strict Toes-to-Bar   Mobility: Partner Stretching for Hamstrings   This Week's MobilityRead more