Reminder: The 7pm at Albany CrossFit and the 6pm and 7pm at CrossFit Clifton Park are cancelled on Friday 8/17 due to Friday Night Fights.  Come join us at 6pm at Albany CrossFit, $5 to participate.  All proceeds going to CrossFit for Hope 2013. Link of the Day  This Week's Mobility Warm-Up: Group Dynamic WOD:   Use the following progression until you have completed as a Team of 2 – 100 Total Power Snatches (135/95) and 200 Total Wallballs (20/14): 1st Minute: Partner 1 – Max Power Snatches Partner 2 – Max Wallballs   2nd Minute: Partner 1 – Max Wallballs Partner 2 – Max Power Snatches   3rd Minute: Partner 1 – Max Power Snatches Partner 2 – Max Wallballs and so on…. *Once the required number of reps for one of the movements is completed, one teammate can rest during their minute at that station. Scaling options for...Read more

Link of the Day  This Week's Mobility Warm-Up: Shoulder Mobility Then… Review The Jerk WOD: I. Clean & Jerk – Build To A Tough Single In A  Few Sets; NOT A 1RM II. Rowing Sprints: 25 sec @ Max Effort  – Rest 1:35 x 2 Rest 4 Minutes 25 sec @ Max Effort  – Rest 1:35 x 2 Scaling options for all ability levels will be provided for by your coach.   Competitors: Hit The WOD *Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.Read more

Link of the Day  This Week’s Mobility Warm-Up: Run 400m 30 Spiderman Lunges 20 Inchworms Then… “Barbell Smash” On Calves WOD: I. 3 rounds for time: 30 Double Unders 10 Front Squats (155/100) 10 Burpees II. Practice Pistols for 10 minutes Scaling options for all ability levels will be provided for by your coach   Competitors: Hit The WOD *Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.Read more

Link of the Day  This Week’s Mobility Warm-Up: Snatch Skill Transfer WOD:   I. Snatch Balance – Build to a tough single in a few sets  II. Snatch – 2, 2, 2, 2 @ 90%; Rest 1 minute between sets III. High Hang Power Snatch – Touch-‘n-Go reps x 7; Rest 30 secondsx 3 IV. Chest-to-Bar Pullups x 10; rest 30 seconds x 5 Scaling options for all ability levels will be provided for by your coach   Competitors:   Rest 4+ hours: 3 sets @ 95-100%: 10 Tire Flips – heavy 20 Kettlebell Swings – heavy 30 cals Airdyne @ 95% *Rest 8 minute after set 1, 10 minute after set 2 *Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.Read more

Link of the Day  This Week’s Mobility:     Warm-Up: Group Dynamic WOD: I. Back Squat 4×6 II. 8 Minute AMRAP: 4 Thrusters (155/105) 8 Burpees Scaling Levels for all abilities will be provided by your coach.     Competitors: Rest Day *Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.Read more