Link of the Day  This Week's Mobility   Warm-Up: Mobility     Strength: 1) Back Squat: EMOM for 5 minutes – 2 reps @ 85% 2) Front Squats: 7×2 – heaviest possible, rest 60 seconds.     Conditioning: 9 Muscle-Ups 9 Power Snatches 135/95# 7 Muscle-Ups 7 Power Snatches 135/95# 5 Muscle-Ups 5 Power Snatches  Read more

Link of the Day This Week's Mobility:   Warm-Up: Group Dynamic   Barbell Gymnastics: Hang Squat Clean – In 10 minutes work up to a heavy 2 double   Conditioning: 1) For Time: 5 Rope Climbs (15ft.) 10 Wallballs (20/14) 4 Rope Climbs 15 Wallballs 3 Rope Climbs 20 Wallballs 2 Rope Climbs 25 Wallballs 1 Rope Climb 30 Wallballs *20 Minute Cap   2) AMRAP in 3 Minutes – Bar Muscle-UpsRead more

Link of the Day  This Week's Mobility Endurance Programming   Warm-Up: 2 Rounds: 5 Wall Climbs 10 Pistols 15 Russian Swings   Conditioning: "Fight Gone Bad" 3 Rounds for Total Reps: 1 Minute Max Wallballs (20/14) 1 Minute Max Sumo-Deadlift High-Pulls (75/55) 1 Minute Max Box Jumps (20") 1 Minute Max Push Presses (75/55) 1 Minute Max Calories on Rower *Rest 1 Minute Between Rounds   Midline: Accumulate 2 minutes in an L-SitRead more

Link of the Day  This Week's Mobility   Warm-Up: Review – Hang Squat Snatch, Clean and Jerk, and Front Squat   Conditioning: 1) In 10 minutes: 50 Burpees (as fast as possible) Establish a 3RM Hang Squat Snatch in remaining time 2) In 10 minutes: 50 Burpees (as fast as possible) Establish a 3RM Touch and Go Power Clean and Push Jerk in remaining time 3) In 10 minutes: 50 Burpees (as fast as possible) Establish a 3RM Front Squat in remaining time   Mobility: Group Cool-Down/StretchingRead more

Reminder: Friday Night Fights is going down at 6pm at Albany CrossFit on Friday the 16th.  There are no evening classes at CrossFit Clifton Park.  We look forward to seeing everyone there.  Please sign-up for the class in MindBody Online, and show up wearing RED if you're competing for ACF and BLUE if you're going for CCP! Link of the Day  This Week's Mobility   Warm-Up: Snatch Skill Transfer   Barbell Gymnastics: Hang Squat Snatch – 7 x 2 *Rest 90 seconds between sets   Conditioning: 3 Rounds for Time: 7 Pullups 14 Thrusters (115/75) 21 AbMat SitupsRead more