Strength: 5 Sets – Max Weighted Strict Pullups *Use weight that allows for at least 7 reps on 1st set   Conditioning: AMRAP in 20 minutes: 10 Thrusters (95/65) 10 Chest-to-Bar Pullups   This Week's Mobility:Read more

This Week's Mobility Strength: Front Squat 1 x 5 @ 80% 2 x 3 @ 85% 3 x 1 @ 90% * Rest 2 Minutes Between Sets   Conditioning: Sprint 100 Feet 10 Push Press @ 75% Bodyweight 30 Burpees Sprint 100 Feet 8 Push Press @ 75% Bodyweight 20 Burpees Sprint 100 Feet 6 Push Press @ 75% Bodyweight 10 Burpees * 15 Minute Time CapRead more

This Week's Mobility  WOW 13.4: Standards 7 minute AMRAP of: 3 Clean & Jerk 3 Toes To Bar 6 Clean & Jerk 6 Toes To Bar 9 Clean & Jerk 9 Toes To Bar 12 Clean & Jerk 12 Toes To Bar 15 Clean & Jerk 15 Toes To Bar 18 Clean & Jerk 18 Toes To Bar... * Continue adding reps until the 7 Minutes has completed.   Instructions: This Saturday we will be running heats at Albany CrossFit for those participating in the 2013 CrossFit Open. The heat times are: 7:30am, 10:30am.   Please, visit this document to sign up for a specific heat: Click Here If you are signed up for the Open you must be judged and you must submit your score.   We will be holding normal class at 9:00am in CrossFit Clifton Park with Jason Murphy. Let us know if you have any questions.Read more

This Week's Mobility  Conditioning: "Cameron" For time: 50 Walking Lunges 25 Chest-to-Bar Pullups 50 Box Jumps (24/20) 25 Triple-Unders 50 Back Extensions 25 Ring Dips 50 Knees-to-Elbows 25 Wallball "2-fer-1s" (20/14) 50 Situps 5 Rope Climbs (15')Read more

This Week's Mobility Conditioning: 10k Row * Due to the length of this WOD, classes will run a little differently than normal. Come in when you are ready, warm-up on your own, hop on a rower and hit the WOD.Read more