Link of the Day Warm-Up: 3 Rounds: Row 200m 10 Ring Dips 10 Pullups WOD: I. 10 Rounds for Time: 10 Kettlebell Swings (70/53) 10 Burpees *25 Minute Time Limit II.  100 Hollow Rocks III.  3 Minutes “Couch Stretch” Per Leg Scaling options for all ability levels will be provided for by your coachRead more

Attention:  The 7pm WOD Classes at Albany CrossFit and CrossFit Clifton Park are cancelled.  We would love to see everyone at the CrossFit in the Club Fundraiser at Jillian’s benefiting CrossFit for Hope and St. Jude Children’s Research Hospital. Link of the Day Warm-Up: Group Dynamic WOD: I. 7 Minutes AMRAP: 7 Power Cleans (135/95) 14 Burpees Rest 3 minutes II. 7 Minute AMRAP: 14 Wall Balls (20/14) 7 Toes-to-Bar Rest 3 Minutes III. Run 1 Mile IV. Stretch and Foam Roll Scaling options for all ability levels will be provided for by your coachRead more

Link of the Day Warm-Up: Junkyard Dog Warm-Up WOD: I. Establish a 20 Rep Max Back Squat II. For Time: 21 – 18 – 15 – 12 – 9 – 6 Lunges (Total) Pullups AbMat Situps *15 Minute Time Limit III. 2 Rounds: 200m Sprint Rest 30 seconds between rounds Scaling options for all ability levels will be provided for by your coachRead more

Link of the Day Warm-Up: 3 Rounds: 10 Clapping Pushups 15 Jumping Squats WOD: I. Push Jerk 3 – 3 – 3 II. 3 Rounds for Time: 30 Kettlebell Swings (53/35) 20 Toes-To-Bar 10 Handstand Pushups *20 Minute Time Limit Scaling options for all ability levels will be provided for by your coachRead more

Link of the Day Warm-Up: Practice Pistols for 10 Minutes WOD: I. Deadlift 2 – 2 – 2 – 2 – 2 II. AMRAP in 8 Minutes: 10 Deadlifts (95/65) 8 Hang Power Cleans 6 Push Presses Scaling options for all ability levels will be provided for by your coachRead more