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

Warm-Up:  Gymnastics Warm-Up – Day 1 12 Minute AMRAP for Quality: Level 1: 10 Ring Pushups 10 Sec Tripod 3 Handstand kick up attempts 10 Sumo Deadlift w/ Kettlebell 10 Superman Raises Level 2: 5 Handstand Pushup (With or without Wall assistance) 10 Sec Frog stand or Tuck Planche 10 Pistols (Alterating Legs) 10 Hollow Rocks 10 Superman Rocks   Strength: A) 3 x Max Effort Strict HSPU * Rest 60 Seconds Between Sets ** Begin at Regionals standard. If you can perform more than 15 reps add a deficit.   B) 3 x 15 Good Morning * Work Up To A Heavy Weight ** Rest 60 Seconds Between Sets.   Conditioning: 3 Rounds For Total Working Time Of: 50 Air Squats 15 Parallete Shoot Throughs (With Push-Up and Dip) * Rest 1:1 ** 1 Shoot Through Push-Up + 1 Shoot Through Dip = 1 Repetition.   This Week's MobilityRead more

Warm-Up:  Group Dynamic   Barbell Gymnastics: 3-Position Clean (Low to High) – 5 x 1 * Heaviest Possible ** Rest 1 Minute Between Sets   Conditioning: 12 minute AMRAP of: 5 Power Cleans (165/110) 10 Toes 2 Bar 15 Wall Ball (20/14)   This Week's Mobility:Read more

Attention: The Sunday WOD Class (2/3) is cancelled at CrossFit Clifton Park.  Sunday classes will resume next week with Open Gym as well.  Sorry for any inconvenience. —————————————————————————————————- Warm-Up:  Ketllebell Conditioning   Conditioning: 7 minute AMRAP: 7 Thrusters (95/65) 7 Pullups 7 Burpees Rest 3 minutes 7 minute AMRAP:  7 Overhead Squat (95/65) 7 Toes to Bar 14 calories Rowing Rest 3 minutes 7 minute AMRAP:  7 Hang Power Snatch (95/65) 7 Pushups 14 Box Jumps Rest 3 minutes 7 minute AMRAP: Max Clean and Jerk (95/65)   Link of the Day This Week's MobilityRead more

Attention: The Sunday Class (2/3) at CrossFit Clifton Park is cancelled this week as we are undergoing construction to expand the workout room.  Sunday classes will resume next week with Open Gym.  We apologize for any inconvenience. ——————————————————————————————————————— Warm-Up: CrossFit Warm-Up – 3 x 10   Conditioning: 2012 Regionals Individual Event 4- *With 1 Barbell. 50 Back Squats (135/95) 40 Pullups 30 Shoulder to Overhead (135/95) 50 Front Squats (85/65) 40 Pullups 30 Shoulder to Overhead (85/65) 50 Overhead Squats (65/45) 40 Pullups 30 Shoulder to Overhead (65/45) For time.   This Week's MobilityRead more