This Week's Mobility Strength: High Bar Back Squat 1 x 20 @ 70%1RM * This should be (1) maximal set. ** Take time to build up to this (1) working set. Conditioning: For Time: 20 Chest 2 Bar Pull-Ups 2 Push Jerks (155/105) 15 Chest 2 Bar Pull-Ups 4 Push Jerks (155/105) 10 Chest 2 Bar Pull-Ups 6 Push Jerks (155/105) 5 Chest 2 Bar Pull-Ups 8 Push Jerks (155/105) * 15 Minute Time CapRead more

This Week's Mobility Strength: Banded Deadlifts 7 x 3 @ 50%1RM * Rest Exactly 60 Seconds Between Working Sets   Conditioning: 5 Rounds For Time of: 25 Split Jumps 5 Power Snatches (135/95) 25 Hand Release Push-Ups * 20 Minute Time CapRead more

Reminder: The evening classes at CrossFit Clifton Park and the 5pm, 6pm, and 7pm classes at Albany CrossFit are cancelled on Friday 4/19 due to Friday Night Fights starting at 6pm. Join us afterwards at the Recovery Room.  See you then!  ————————————————————– This Week’s Mobility  Conditioning: 1) Max Effort Unbroken Kettlebell Swings (53/35) 2) Max Effort Unbroken Thrusters (115/75) 3) Max Effort Handstand Walk for Distance (3 attempts) 4) 10 Minute AMRAP with Partner: 10 Barbell Lunges (115/75) *Bar in front rack 10 BurpeesRead more

This Week's Mobility Strength: Press 5 x 5 @ 70%1RM * Rest 2 Minutes Between Working Sets   Conditioning: For Time: 100 Unbroken Double Unders 25 Pull-Ups 15 Abmat Sit-Ups 75 Unbroken Double Unders 25 Pull-Ups 15 Abmat Sit-Ups 50 Unbroken Double Unders 25 Pull-Ups 15 Abmat Sit-Ups 10 Minute Time CapRead more

This Week's Mobility Strength: High Bar Back Squat 5 x 2 @ 75% 1RM * Rest 60 Seconds Between Working Sets ** Quick descent, Hold for 5 seconds in the rock bottom, bounce and quick back up.   Conditioning: 4 Rounds For Repetitions and Row Times of: Max Effort Unbroken Deficit Hand Stand Push-Ups Row 500m Rest 1:1Read more