Warm-Up:  Kettlebell Conditioning   Conditioning: For time: 20 Front Squats (205/135) 30 Box Jumps (30/24) 40 Kettlebell Swings (53/35) 50 Wallballs (20/14) *20 minute cap   Midline: Accumulate as much time as possible in an FLR in 4 minutes   This Week's MobilityRead more

Warm-Up:  CrossFit Warm-Up – 3 x 10 * 12 Minute Time Cap   Strength: EMOM For 7 Minutes of: 2 Pausing Front Squats @ 75% 1RM * 3 Count Pause In The Hole, Then Bounce and Explode.   Conditioning: "Jackie" For Time: Row 1K 50 Thrusters (45#) 30 Pull-Ups * 15 Minute Time Cap This Week's MobilityRead more

The 5pm, 6pm, and 7pm classes at Albany CrossFit and the 6:30pm class at CrossFit Clifton Park are cancelled due to the weather. ———————————————————————————— Warm-Up: Group Dynamic * 10 Minutes   Barbell Gymnastics: Deadlift 7 x 1 @ 87.2% * Rest 2 Minutes Between Sets ** 25 Minute Time Cap   Conditioning: 5 rounds for total reps of: 2 minute AMRAP of – 30 Double-Unders Max Effort Muscle-Ups (7 Repetition Cap) Max Effort Burpees * Rest 1 Minute Between Rounds   This Week's MobilityRead more

Warm-Up:  Gymnastics Warm-Up – Day 2 10 minute AMRAP for quality: Level 1: 10 Kips Swings 10 Strict Pull-Ups (w/band) or Ring Rows 10 Sec Tuck Hang/ Tuck Ring Support 10 Kettlebell Swings 10 Hollow Raises Level 2: 5 Muscle-Up Row (w/turnout) 5 Butterfly Pullups 3 Weighted Strict Pullups 2 Skin the Cat 10 sec L-sits (Hang/Ring/Paralette) 3 Reverse Grip Leg Lift Handstand w/ wall   Conditioning: "Hokey Pokey" 30 Reps For Time: 1 Rep Consists of: Squat Clean (135/95) Right Foot Lunge (put your right foot in) Stand Tall (take your right foot out) Left Foot Lunge (put your left in) Stand Tall (take your left foot out) Thruster   Midline: 3 Sets – 20 Weighted Anchored Situps   This Week's MobilityRead more

Warm-Up:  CrossFit Warm-Up – 3 x 10 * 12 Minute Time Cap   Strength: High Bar Back Squat 6 x 3 @ 70% 1RM * Rest 60 Seconds Between Working Sets ** 15 Minute Time Cap Conditioning: 3 Rounds For Total Repetitions Of: 1:00 Max Effort Kettlebell Swings (32/24kg) * Rest :30 Seconds 1:30 Max Effort Burpee Box Jumps (30/24) * Rest :30 Seconds 2:00 ME Row for Distance * Rest :30 Seconds This Week's MobilityRead more