WOW 13.2: Standards Complete As Many Rounds & Repetitions As Possible In 10 Minutes of: 5 Shoulder To Overhead (115/75) 10 Deadlifts (115/75) 15 Box Jumps (24/20) 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, 10:20am, 10:40am (11:00am if necessary).   If you are signed up for the Open you must be judged and you must submit your score.   There is a live document in our ACF/CCP Facebook group for heat sign-ups.  If you haven't already, please head over there and get set up. 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

Reminder: The evening classes at CrossFit Clifton Park, and the 6 and 7pm classes at Albany CrossFit are cancelled this Friday due to Friday Night Fights.  We look forward to an an awesome night and hope to see you at the Food Fest immediately following the last workout at Albany CrossFit. Thanks! ————————————————————————– This Week's Mobility  Strength: 5 Sets: 5 Weighted Strict Pullups Max Handstand Pushups *Rest as needed   Conditioning: 10 Minute AMRAP: 10 Pullups 10 Overhead Squats (95/65)  Read more

Strength: 3 Hi-Hang Cleans + 1 Push Jerk x 5 Sets * Rest 60 Seconds ** Heaviest Possible   Conditioning: 20 Minute Partner AMRAP: Partner A) Row 400m Partner B) As Many Kettlebell Swings (53/35) As Possible. * Both Partners Moving At The Same Time. ** Score Is Total Distance Rowed + Kettlebell Swings completed.Read more

Strength: High Bar Back Squat 1 x 5 @80% 2 x 3 @ 85% 3 x 1 @ 90% * Rest 2 Minutes Between Sets   Conditioning: 12 Push Press (155/105) 20 Walking Lunges  9 Push Press (155/105) 40 Walking Lunges 6 Push Press (155/105) 60 Walking Lunges * 15 Minute Time CapRead more

This Week's Mobility Strength: 3 First Pulls + 1 Hang Snatch 7 x 1 * Rest 60 Seconds ** Heaviest Possible Weight   Conditioning: 10 Minute Ascending Round AMRAP of: 3 Hang Squat Clean Thruster (135/95) 3 Burpee Box Jump (30/24) 3 Chest 2 Bar Pull-Ups 6 Hang Squat Clean Thruster (135/95) 6 Burpees Box Jump (30/24) 9 Hang Squat Clean Thruster (135/95) 9 Burpee Box Jumps (30/24) 9 Chest 2 Bar Pull-Ups 12… *Continue This Sequence For 10 Minutes.Read more