Weather Update: We are canceling the rest of the evening's classes at both ACF and CCP. We currently plan on being open for our full schedule tomorrow. We are sorry for any inconvenience. 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   Strength: 5 Rep Max Thruster   Conditioning: CrossFit Games Open WOD 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9...Read more

Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Push Press – 3 x 5   Conditioning: 3 Rounds: 50 Air Squats 7 Bar muscle-ups 10 Hang Power Snatch (135/95) *15 minute cap   This Week's MobilityRead more

Reminder: There is only one class at Albany CrossFit at 9am. Please plan workouts accordingly.  Merry Christmas! Warm-Up:  Group Dynamic   Conditioning: Partner "DT" AMRAP in 20 minutes of: 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks *Partner 1 must complete the entire round of 12 Deadlifts, 9 Hang Power Cleans, and 6 Push Jerks before Partner 2 can go.   This Week's MobilityRead more

Warm-Up:  Group Dynamic   Barbell Gymnastics: Establish a 1RM Jerk   Conditioning: 5 rounds for total working time of: Row 250m 10 Burpees 30 Double-Unders Rest 1:1   Link of the Day This Week's Mobility:Read more

Warm-Up:  Kettlebell Conditioning   Conditioning: “12 DAYS OF CHRISTMAS” Rep scheme follows the song: 1, 2-1, 3-2-1, etc. *Ugly Christmas sweaters are encouraged! 1. Handstand Pushup 2. Box Jumps (24/20) 3. Thrusters (95/65) 4. Pullups 5. Burpees 6. Toes-to-Bar 7. Wallballs (20/14) 8. Kettlebell Swings (53/35) 9. Double-unders 10. Overhead Lunges (5 each side, 45lb/25lb Plate) 11. Hang Power Cleans (95/65) 12. Snatches (95/65)   This Week's Mobility Endurance Programming – Week 4Read more