One of our new members, Renee Solheim, is from Newtown. She is heading this charity to help the families of the victims of the recent tragedy. Please take a moment to visit the site and learn more. – GiveForward.com Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Press – 3 x 5   Conditioning: 8 Rounds Tabata Hang Power Cleans (95/65) then… 8 Rounds Tabata Front Squats (95/65) then… 8 Rounds: Tabata Push Presses   This Week's MobilityRead more

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: Back Squat – 3 x 10   Conditioning: ME Strict HSPU + ME Kipping HSPU *Rest 30 seconds. 3 rounds for time of: 40 Double-Unders 20 Pullups *Rest 30 seconds. ME Strict HSPU + ME Kipping HSPU *Rest 30 seconds. 3 rounds for time of: 40 Double-Unders 20 Kettlebell Swing (70/53 *Rest 30 seconds. ME Strict HSPU + ME Kipping HSPU   This Week's MobilityRead more

Reminder: Today (12/17) starts the new 5:30am classes at CrossFit Clifton Park. Please plan workouts accordingly Warm-Up:  Group Dynamic   Barbell Gymnastics: Establish a 1RM Clean   Conditioning: 4 minutes ME Burpee Box Jumps 20″ *Rest 2 minutes. 4 minutes AMRAP of: 20 Barbell Overhead Walking Lunges (95/65) 10 Ring Swings to Hip *Rest 2 minutes. 2 minutes ME Burpees   This Week's Mobility:Read more

Warm-Up:  Kettlebell Conditioning   Conditioning: "Nate" AMRAP in 20 minutes: 2 Muscle-Ups 4 Handstand Pushups 8 Kettlebell Swings (70/53) In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.   This Week's Mobility Endurance Programming – Week 4Read more

Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Front Squat: Every 30 seconds for 2:00 (5 reps) – 1 rep @ 75% -Rest 2 minutes Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80% -Rest 2 minutes Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85%   Conditioning: "Rowing Helen" 3 Rounds: Row 400m 21 Kettlebell Swings (53/35) 12 Pullups   This Week's MobilityRead more