Strength:  7 Rep Max Thruster   Conditioning: "Angie" 100 Pullups 100 Pushups 100 Situps 100 Air Squats   This Week's Mobility:  Read more

This Week's Mobility Strength: Establish a 1RM Front Squat * 15 Minute Time Cap     Conditioning: 3 Rounds For Time of: 50 Double Unders 25 Wall Balls 7 Muscle Ups * 12 Minute Time CapRead more

WOW 13.1: Standards Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible Instructions: This Saturday we will be running heats at Albany CrossFit for those participating in the 2013 CrossFit Open. The heat times are: 7:00am, 7:30am, 10:00am, 10:30am (11:00am and 11:30am 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

This Week's Mobility Barbell Gymnastics: 7 Sets – 1 Low Hang Clean + 1 Vertical High Hang Clean *Rest 60 Seconds between sets   Conditioning: "Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pullups, the second 8 are Pushups, the third 8 intervals are, and finally, the last 8 intervals are Air Squats. There is no rest between exercises.Read more

This Week's Mobility Strength: Push Press: 3 x 3 @ Heaviest Possible * Rest 2 Minutes Between Sets ** Treat each set as a separate attempt at a 3RM. Conditioning: 1 Minute Max Effort: Muscle Ups * Rest 1 Minute 3 Rounds For Time of: 5 Wall Climbs 75 Double Unders 5 Push Jerks (185/125) ** 13 Minute Time Cap * Rest 1 Minute 1 Minute Max Effort: Muscle UpsRead more