Warm-Up:  Gymnastics Warm-Up – Day 1 10 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: High Bar Back Squat 3 x 10 * Rest 3 Full Minutes After Each Set. ** Use the heaviest possible weight. *** These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.   Conditioning: 5 rounds for total working time of: 4 Power Cleans 225/150# (if PC is above 275/190# work off of 80%) 8 Difficult Deficit HSPU Row 24 Calories Rest 1:1 * 25 Minute Time Cap   This Week's MobilityRead more

Warm-Up:  Group Dynamic   Barbell Gymnastics: 7 Sets – 1 Hang Power Clean + 1 Hang Squat Clean   Conditioning: “Cindy” 20 minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Air Squats or "Mary" 20 Minute AMRAP of: 5 HSPU 10 Pistols 15 Pull-Ups   This Week's Mobility:Read more

Warm-Up:  Kettlebell Conditioning   Conditioning: For time: 30 Handstand Pushups 40 Pullups 50 Kettlebell Swings (53/35) 60 Situps 70 Burpees   Midline: Max Time in FLR on Rings in 5 minutes   This Week's MobilityRead more

Reminder: There will only be one WOD class at 7am at Albany CrossFit, in addition to the Heroes and Angels Memorial WOD.  Heroes and Angels will be starting at 10am at Albany CrossFit.  Please sign-up for class if you plan on attending.  Thanks! Warm-Up:  Group Dynamic   Conditioning: The Sandy Hook School Memorial WOD — Heroes and Angels A scaled version will be available for visitors who would like to participate in the workout portion.   Part 1: 20 Burpees (representing the children) Part 2: 6 Rounds for Time (representing the teachers and date of tragedy) 12 Hang Power Cleans (135/85) 14 Wall Balls (20/14) 12 Pullups Part 3: 20 Burpees (again, for the children)   Scaled Version: Part 1: 10 Burpees Part 2: 6 Rounds for Time 12 Situps 14 Air Squats 12 Pushups Part 3: 10 Burpees   This Week's MobilityRead more

Reminder: Evening classes at CrossFit Clifton Park are cancelled due to Friday Night Fights.  FNF will be starting at 6pm at Albany CrossFit.  Please sign-up for class if you plan on attending.  Team ACF wear RED and Team CCP wear BLUE.  Good luck! Warm-Up:  Burgener and Skill Transfer   Barbell Gymnastics: Every minute on the the minute for 7 minutes – 1 Power Snatch + 3 Heaving Snatch Balance   Conditioning: 21-15-9 Back Squat @ Bodyweight Handstand Push-Ups * 5 Burpee penalty if the barbell is dropped. ** 12 Minute Time Cap This Week's MobilityRead more