Link of the Day  This Week's Mobility   Warm-Up: Joint Mobility   Conditioning: "Barbara" 5 Rounds: 20 Pullups 30 Pushups 40 AbMat Situps 50 Air Squats *Rest 3 minutes between rounds *Record time for each roundRead more

Link of the Day  This Week's Mobility   Warm-Up: 3 Rounds: 3 Wall Climbs 20 AbMat Situps   Strength: Push Press 3 x 3   Conditioning: "Grace" (WOD Demo) 135 pound Clean and Jerk, 30 reps Use 95 pounds, 65 pounds or broomstick as needed   Midline: 4 Rounds of: 30 second FLR 15 second restRead more

Link of the Day  This Week's Mobility   Warm-Up: CrossFit Warm-Up 1 x 15   Strength: 1) Back Squat – EMOM (every minute on the minute) for 5 minutes – 2 reps @ 80% 2) 5X3 Front Squats – near heaviest possible, rest 90 seconds.   Conditioning:   90 seconds ME Double-Unders -then (without resting)- Row 1K 100 Double-Unders Row 500m For time. *Please note score as total Double-Unders and total time.Read more

Schedule Reminder: The new evening schedule is in effect at CrossFit Clifton Park, with Monday through Friday WOD classes running at 4:30pm, 5:30pm, and 6:30pm. Link of the Day This Week's Mobility:   Warm-Up: Group Dynamic   Barbell Gymnastics: Clean and Jerk 1X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 1X1@95% – rest 30-60 seconds.   Conditioning:   3 rounds for total working time of: 5 Over-the-Box Jumps 20″ 25 KB Swings 32/24kg 5 Over-the-Box Jumps 20″ 25 Pullups Rest 1:1Read more

Link of the Day  This Week's Mobility   Warm-Up: 2 Rounds: 30 Jumping Squats 20 Pullups 10 Burpees   Conditioning: "Kar-abel" 10 Rounds For Time: 3 Snatches (135/95) 15 Wallballs (20/14) *Scaling options for all athletes will be provided by the coaches in class   Mid-Line: Accumulate 2 minutes in an L-Sit   Competitors: For more guidance, please email [email protected]   Endurance: Long Interval: 2 x (600m + 800m + 1000m) Short Interval: 8-12 x 200m *Rest 1:00, hold splits within 2-3 seconds Tempo/Time Trial: 10mile Time TrialRead more