This Week's Mobility  WOW 13.3: Standards 12 Minute AMRAP of: 150 Wall Balls (20/14) 90 Double Unders 30 Muscle Ups 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, 7:50am, 10:30am, 10:50am.   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  Barbell Gymnastics: Every Minute on the Minute for 5 Minutes: 2 Clean and Jerks @ 75% of 1RM then… 2 Minute AMRAP Clean and Jerks @ 75% of 1RM   Conditioning: Complete as many rounds as possible in 12 minutes of: 4 Presses (75/55) 8 Sumo-Deadlift High-Pulls (75/55) 12 Front Squats (75/55)Read more

This Week's Mobility Conditioning: 3 Rounds For Time of: 20 Goblet Kettlebell Squats (53/35)   5 Bar Muscle Ups 20 Kettlebell Snatches (53/35) * 12 Minute Time Cap * Rest 6 Minutes   3 Rounds For Time of: 15 Goblet Kettlebell Squats (53/35)   3 Bar Muscle Ups 15 Kettlebell Snatches (53/35) * 10 Minute Time CapRead more

This Week's Mobility Strength: High Bar Back Squat 1 x 5 @ 85% 2 x 3 @ 90% 3 x 1@ 95% * Rest 2 Minutes Between Sets   Conditioning: With a Partner Complete: 4 Rounds For Total Working Time of: Row 300m 14 Lateral Burpees (Over The Bar) 7 Power Snatches (135/95) * One Partner Is Working While The Other Rest.Read more

  Schedule Update: Unfortunately, due to severe weather and the poor conditions of roads / highways, all classes are canceled for the remainder of the day. If you do decide to travel please exercise caution and be safe. ——————————————————————————– This Week's Mobility   Strength: EMOM for 5 Minutes: 2 Snatches @ 80%1RM Then… 2 Minute AMRAP of: Snatches @ 80%1RM   Conditioning: 1 Minute Max Effort: Ring Dips – No Rest –  4 Minute AMRAP of: 15 Overhead Squats (95/65) 20 Pull-Ups 30 Double Unders – No Rest – 1 Minute Max Effort: Ring Dips – No Rest –  4 Minute AMRAP of: 15 Overhead Squats (95/65) 20 Pull-Ups 30 Double Unders – No Rest – 1 Minute Max Effort: Ring DipsRead more