Link Of The Day Warm Up: Burgener Warm-Up WOD: I. Power Clean 2 – 2 – 2 – 2 – 2 II. On the minute for 15 minutes: 4 Burpees 8 Kettlebell Swings (70/55) III. Tabata Flutter Kicks Scaling options for all ability levels will be provided for by your coachRead more

Link Of The Day Warm up: 2 Rounds: 15 Kettlebell Swings 15 Romanian Deadlifts (with Kettlebell) 15 Goblet Squats WOD: I. Front Squat 1 – 1 – 1 – 1 – 1 II. 5 Rounds For Time: 10 Push Press (75/55) 20 Box Jumps (24/20) *15 Minute Cap Scaling options for all ability levels will be provided for by your coachRead more

Link Of The Day Warm Up: Burgener Warm-Up WOD: I. Back Squat 3 – 3 – 3 – 3 – 3 II. “Elizabeth” For Time: 21 – 15 – 9 Squat Clean (135/95) Ring Dips *12 Minute Cap Scaling options for all ability levels will be provided for by your coachRead more

Link Of The Day Warm Up: 2 rounds: 1 minute Jump Rope (single or double unders) 15 Shoulder Rolls with PVC 15 Ring Rows 15 Air Squats 15 Pushups WOD: I. For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Pullups Handstand Pushups Pistols (each leg) AbMat Situps *20 Minute Time Limit II. Tabata Air Squats III. Tabata Flutter Kicks Scaling options for all ability levels will be provided for by your coach ACF Endurance Team: 1 – CrossFit WOD is still your number one priority. 2 – These should be hit Post WOD or at least 3 hours Pre-WOD 3 – The longer your race or goal, the higher the intervals you should hit. 4 – Ideally these are done on non-consecutive days. 5 – Saturday’s run will be at the Niskayuna Bike Trail with the Team....Read more

Link Of The Day Warm Up: Joint Mobility WOD: I. “Baseline” For Time: 500m Row 40 Air Squats 30 AbMat Situps 20 Pushups 10 Pullups *10 Minute Time Limit II. AMRAP in 7 Minutes: Burpees Scaling options for all ability levels will be provided for by your coachRead more