Reminder: There are No Classes at CrossFit Clifton Park on Saturday 6/9.  There WOD at 7am and 10am at Albany CrossFit, participants in the 10am “Hope” must already be signed-up for their respective heats or they will not be guaranteed to hit the workout. Link Of The Day Warm Up: Group Dynamic WOD: I. “Hope” 3 rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep. Scaling options for all ability levels will be provided...Read more

Link Of The Day Warm Up: Junkyard Dog WOD: I. With a partner, AMRAP in 15 Minutes 10 Overhead Lunges (45/25) 10 Pullups *One Partner moving at a time Rest 5 Minutes II.  With a partner, AMRAP in 15 minutes 10 Kettlebell Swings (53/35) 10 Burpees *One Partner moving at a time III. Stretch and Foam Roll Scaling options for all ability levels will be provided for by your coachRead more

Link Of The Day Warm Up: Group Dynamic WOD: I. Deadlift 4 – 4 – 4 – 4 II. AMRAP in 5 Minutes: WallBalls (20/14) Rest 3 minutes III. AMRAP 5 minutes: Ring Pushups 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. Power Clean 2 – 2 – 2 – 2 – 2 II. On the minute for 15 minutes: 4 Burpees 8 Kettlebell Swings (70/55) III. Tabata Flutter Kicks Scaling options for all ability levels will be provided for by your coachRead more

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