Reminder: There will only be one WOD class at 7am at Albany CrossFit, in addition to the Heroes and Angels Memorial WOD.  Heroes and Angels will be starting at 10am at Albany CrossFit.  Please sign-up for class if you plan on attending.  Thanks! Warm-Up:  Group Dynamic   Conditioning: The Sandy Hook School Memorial WOD — Heroes and Angels A scaled version will be available for visitors who would like to participate in the workout portion.   Part 1: 20 Burpees (representing the children) Part 2: 6 Rounds for Time (representing the teachers and date of tragedy) 12 Hang Power Cleans (135/85) 14 Wall Balls (20/14) 12 Pullups Part 3: 20 Burpees (again, for the children)   Scaled Version: Part 1: 10 Burpees Part 2: 6 Rounds for Time 12 Situps 14 Air Squats 12 Pushups Part 3: 10 Burpees   This Week's MobilityRead more

Reminder: Evening classes at CrossFit Clifton Park are cancelled due to Friday Night Fights.  FNF will be starting at 6pm at Albany CrossFit.  Please sign-up for class if you plan on attending.  Team ACF wear RED and Team CCP wear BLUE.  Good luck! Warm-Up:  Burgener and Skill Transfer   Barbell Gymnastics: Every minute on the the minute for 7 minutes – 1 Power Snatch + 3 Heaving Snatch Balance   Conditioning: 21-15-9 Back Squat @ Bodyweight Handstand Push-Ups * 5 Burpee penalty if the barbell is dropped. ** 12 Minute Time Cap 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: 5 Rep Max Thruster   Conditioning: CrossFit Games Open WOD 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 Chest to bar Pull-ups 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups 100 pound Thruster, 18 reps 18 Chest to...Read more

Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Press – 5 x 2 @ 90%1RM * Rest 90 Seconds Between Sets   Conditioning: 20 Minute AMRAP of: 14 Overhead Lunges (135/95) 10 Pull-Ups 6 Inverted Burpees   This Week's MobilityRead more

Warm-Up:  Gymnastics Warm-Up – Day 1 10 Minute AMRAP for Quality: Level 1: 10 Ring Pushups 10 Sec Tripod 3 Handstand kick up attempts 10 Sumo Deadlift w/ Kettlebell 10 Superman Raises Level 2: 5 Handstand Pushup (With or without Wall assistance) 10 Sec Frog stand or Tuck Planche 10 Pistols (Alterating Legs) 10 Hollow Rocks 10 Superman Rocks   Strength: High Bar Back Squat: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% * Rest 60 sec   Conditioning: 5 rounds for total working time of: 3 Muscle-Ups + 5 Ring Dips 15 KBS (32/24kg) 50 Double-Unders Rest 1:1 ** 25 Minute Time Cap   This Week's MobilityRead more