Workouts

Reminder tomorrow (Saturday) we only have an 8 am and 9 am class! 10 am is for the open competitors. Foundations class is happening this Saturday from Noon to Two Blair Morrison is an excellent CrossFit Athlete and a great writer.  Take a minute to read this article, it could have a profound difference on … Read more

FOUNDATIONS COURSE THIS SATURDAY FROM NOON to TWO March Athlete of the Month Marina A and her husband Brian A have been with CFH from the start! Brian, who CrossFitted before brought Marina in for her first experience at an affiliate a few short months ago.  We have been blown away by her progress, dedication … Read more

FOUNDATIONS COURSE THIS SATURDAY FROM NOON to TWO Fuel for your Kids- A good article by the folks over at Whole9. Help with Thrusters- A few guys at CrossFit Albany breaking down the thruster into steps.  This should help with keeping them unbroken. We are doing an OTMEM (On the minute every minute) workout today.  … Read more

A slow motion analysis of the split jerk.  A good way to brush up for your  max effort lift today! If you really can not get enough CrossFit then check out this video of behind the scenes footage from the 12012 games.It is long, but contains some good footage of the athletes before they hit … Read more

Athletes Who are New to the Art of Strength Training- Dave Lipson.  This article lays a foundation for things you should be thinking about during your strength training workouts. A few ladies at CFH rolling through their pull ups! WOD 3 Sets of: 12 Goblet Squats (3 seconds on the decent, then explode up) Rest … Read more

Open gym from 9 am to Noon Come in and work on a weakness!

THERE IS ONLY an 8 am and 9 am class this morning! 10 am is for the open competitors. If you are competing today at 10 am please watch the movement standards video An all star team of Carl P, K-Star, Diane Fu and B-Mack break down 13.2 Another video breaking down 13.2 if you … Read more

Remember on Saturday there will only be an 8 am and 9 am class only! 10 am is for the CrossFit open competitors! Skill WOD A1) Wall Balls 10/10/10/10/10 A2) Ring Rows 8/8/8/8/8 WOD 12 Back Squats (135#/95#) 15 KB Swings (70#/53#) 400 M Run 3 Rounds Jen T rocking her pull ups!

Jessica B has left us! I wish we posted this sooner so you could give her one last goodbye.   Brian and I wanted to thank her for being one of the founding members of CFH.  She was one of the first people to walk through the door and give us a chance.  She has … Read more

You might want to watch this one a few times.  USA Olympian Kendrick Farris snatching in slow motion.  What the height he gets on the pull, the speed he has puling under the bar, and the depth he gets! Use these mechanics when you go for your 1 RM snatch today! The video is a … Read more