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CrossFit Programs

What Is CrossFit:

CrossFit is a Strength & Conditioning GPP (General Physical Preparedness) program. Our program delivers a fitness that is, by design, broad, general, and inclusive. We utilize movements that are functional, natural and safe in the regards to daily life.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience.

By utilizing functional movements and scaling for individuals based on their current level of fitness we can use the same routines for elderly individuals with heart disease and competitive athletes one month out from a big event. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our military service men and women, college athletes, and housewives have found their best fitness from the same regimen. 

CrossFit

page-header-boot-campAt Albany CrossFit we have a very large and varied community consisting of: students, full-time moms, police officers, fire fighters, nurses, doctors, lawyers, business executives, professional / amateur athletes, young children and grand parents. The beautiful thing about CrossFit training is that all of these different demographics can do the same workout, in the same room together because CrossFit is universally scalable depending on your current fitness level. CrossFit at its core is:

  • Constantly Varied: We never repeat the same workout two days in a row. Routine is the enemy.
  • Functional Movements: We use exercises that are safe, natural and applicable to everyday living.
  • High Intensity: While intensity is relative to the individual; it is the independent variable most closely associated with adaptation. Positive change in your fitness won’t happen reading a magazine on a treadmill!

Monday
CrossFit
5:30 AM
CrossFit
7:00 AM
CrossFit
8:30 AM
Tuesday
CrossFit
5:30 AM

CrossFit
8:30 AM
Wednesday
CrossFit
5:30 AM
CrossFit
7:00 AM
open gym
8:00 AM

Thursday
CrossFit
5:30 AM

CrossFit
8:30 AM
Friday
CrossFit
5:30 AM
open gym
7:00 AM
CrossFit
8:30 AM
Saturday


open gym
8:00 AM
Sunday
Closed

On Ramp

page-header-boot-campOn Ramp is our introductory course to all things CrossFit and is a prerequisite all new gym members must complete. Throughout this two week course we provide a fun, safe and supportive environment where new members can learn about proper exercise mechanics, CrossFit and our methodologies. This will be the first step you take in your fitness journey towards optimal health and fitness. After completing On Ramp you will:

  • Be taught the proper mechanics of CrossFit exercises.
  • Have become acclimated to the intensity of the workouts we perform.
  • Understand how to scale movements and workouts.
  • Understand why we practice the training and nutrition methodologies of CrossFit.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Barbell Club

page-header-boot-campClose your eyes and imagine…the bar is loaded, chalk dust is in the air, shoes are tied tight and your singlet straps are up. Months of hard training are about to be tested, for three white lights you must go under the bar… Do you have visions of being a king or queen on the platform?  If you do then Albany CrossFit’s Barbell Club is for you! As a club member you will:

  • Train hard towards mastery and technical proficiency in Weightlifting (Snatch, Clean & Jerk) and Powerlifting (Back Squat, Bench Press, Deadlift).
  • Join a close knit and supportive group who share a passion for slamming bars & killing PRs!
  • Put your hard work to the test on the platform and participate actively in competitions if you choose.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Endurance Club

page-header-boot-campAre you a fan of running? Are you tired of endless miles on the road that leave your joints screaming? If this sounds like you then you need to jog on over to Albany CrossFit’s Endurance Club. Endurance training does not have to be a boring endeavor you take on alone.  In our gym we have a close knit Endurance Community that hit the roads together and take on various endurance challenges. In our program you will work towards:

  • Fine tuning Running and Rowing technique to maximize efficiency and reduce injury.
  • Strength Training specifically designed to improve your endurance on the Erg, track or road.
  • Train for road races, Tough Mudder and Spartan Race events.
  • Participate in workouts created to improving your deficiencies and optimizing your aerobic capacity.
  • Be part of a group of like minded individuals who share a mutual love for Endurance Sports.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Court Sports

Accuracy, Agility, Balance, and Coordination are important aspects of your health and fitness. A great way to improve upon them would be to learn and play some of the Racquet Sports we offer at our facility. Don’t know how to play? No problem! We have the best instructor in the Capital District – our very own Shye Evans!

Looking for a match or need lessons?
We keep an email list of handball, racquetball, or squash player members and send information about events and outings to people looking for matches on certain days and times. Shye is available for lessons all the time, all you have to do is chat with him at the gym or shoot him an email at Info@AlbanyCrossFit.com.

Racquetball

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Racquetball is a game played with a small hard ball and a short-handled racket in a four-walled handball court. Whether you’re into a leisurely game or some intense competition you can find the perfect match in our facility.

Time to hit the courts? Whether you’re into a leisurely game or some intense competition, you’ll find whatever you like right here:

Open Reservations – Reserve a court whenever you like—it’s easy to make arrangements to play at a convenient time.

Challenge Courts – This popular program takes place on the weekend (Court #8) and is the perfect opportunity to meet new players and improve your game.

Instruction – Whether you need to improve your stroke, sharpen your serve or learn the rules of the game, a private lesson will certainly give you the competitive edge.

New to racquetball?
The Court Club offers half-hour and hour-long lessons for beginners. Prices vary depending on length of lesson and age of the student.

Looking for a match?
The Club keeps an email list of racquetball player members and sends information about events and outings to people looking for matches on certain days and times.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Squash

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Squash is a racket sport played in a four-walled court with a small, hollow rubber ball. Power player? Shot maker? Retriever? Or do you play a game of attrition, basing your strategies on physical strength? We offer all the competition and game-building you can handle!

Power player? Shot maker? Retriever? Or do you play a game of attrition, basing your strategy on physical strength? We offer all the competition and game-building you can handle:

Open courts – Courts are open for round robin play; we typically don’t allow reservations during prime time.

Instruction – Whether you need to improve your stroke, sharpen your serve or learn the rules of the game, a private lesson will certainly give you the competitive edge.

Albanysquash.org – For information on league play in the Albany area, visit albanysquash.org 

New to squash?
The Court Club offers half-hour and hour-long lessons for beginners. Prices vary depending on length of lesson and age of the student.

Looking for a match?
The Club keeps an email list of squash player members and sends information about events and outings to people looking for matches on certain days and times.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Handball

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Handball is a game that is similar to Squash in which a ball is hit the hand instead of a racket in a walled court. Our indoor handball is a member favorite where men and women of all ages still don gloves and goggles to duke it out!

Indoor handball is a favorite at The Court Club, where men and women of all ages still don gloves and goggles to duke it out!

Open Reservations – Reserve a court whenever you like—it’s easy to make arrangements to play at a convenient time.

Instruction – Whether you need to improve your stroke, sharpen your serve or learn the rules of the game, a private lesson will certainly give you the competitive edge.

New to handball?
The Court Club offers half-hour and hour-long lessons for beginners. Prices vary depending on length of lesson and age of the student.

Looking for a match?
The Club keeps an email list of handball player members and sends information about events and outings to people looking for matches on certain days and times.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Wallyball

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Wallyball is a much faster-paced version of Volleyball that is played on a racquet ball court. You use a net and ball similar to Volleyball, but the rules are slightly different and you are allowed to hit the ball off of the walls. This is a fun, action packed sport that can be played with any number of players.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Basketball

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A little known secret in our building is the existence of a Basketball hoop. That’s right! I said a Basketball hoop! Basketball is a great competitive outlet where you can also burn calories and build your endurance. Our hoop attaches to our racquet ball courts and is available upon request.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Badminton

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Badminton is a game with rackets in which a shuttlecock is played back and forth across a net. Our nets and racquets are available upon request.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Ping Pong

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Otherwise known as Table Tennis – Ping Pong is an indoor game based on tennis, played with small paddles and a ball bounced on a table divided by a net. Our table can be found downstairs next to the Squash Courts.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Group Fitness

Body Pump

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BODYPUMP is the original barbell class that strengthens your entire body. This hour-long workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. 

Great music and instructors ,and your choice of weight inspire you to get the results you came for—fast. Plus, a new BODYPUMP™ is released every three months with fresh music and choreography to keep you inspired!

Monday



Tuesday



5:45 PM
Wednesday

6:30 AM


Thursday



5:45 PM
Friday



Saturday



Sunday


9:00 AM

Cardio Boxing

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If you love to box, here’s the perfect match. Bring the fighter in you and train like a pro. Gain speed through shadow boxing, find power in punches, and increase agility through aerobics, kick-boxing and other athletic drills. This class is a knock out!

Monday

5:45 PM
Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

High/Low

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Interval training can supercharge your fitness, boost your metabolism, burn off that extra fat and start reaching those goals that you have set yourself. Our High/Low class gives you the option to train at a high or low impact interval—whatever works to jump-start your workout.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

9:15 AM

Indoor Cycling

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Whether you’re training for a triathlon or riding for cardiovascular health, indoor cycling will get you there. Feel the energy from those that surround you as everyone endures the “change in pace”. Come enjoy the ride!

Monday

6:15 AM

5:45 PM
Tuesday


Wednesday


5:45 PM
Thursday


Friday


Saturday


Sunday


Pilates

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Increase your flexibility as you flow through a series of dynamic movements that restore balance to core muscles of the lower back and abdominals. Pilates is the ultimate class for focus and self-awareness.

Monday


5:00 PM
Tuesday


Wednesday


Thursday


5:00 PM
Friday

6:45 AM

Saturday


Sunday


Silver Sneakers

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SilverSneakers is a fun, energizing program that helps older adults take greater control of their health by encouraging physical activity and offering social events. As a Silver Sneakers member, you have FREE membership at the Court Club (excluding use of our courts). Unlock the door to greater independence and a healthier life with SilverSneakers. Health plans around the country offer SilverSneakers , an award-winning program to people who are eligible for Medicare or to group retirees. This great benefit includes:

  • access to conditioning classes, exercise equipment, pool, sauna and other available amenities
  • customized SilverSneakers classes designed exclusively for older adults who want to improve their strength, flexibility, balance and endurance
  • health education seminars and other events that promote the benefits of a healthy lifestyle
  • a specially trained Program AdvisorSM at the fitness center to introduce you to SilverSneakers and help you get started
  • member-only access to online support that can help you lose weight, quit smoking or reduce your stress

Just call your healthcare provider to find out if they are affiliated with Silver Sneakers. Current plans that are affiliated include:
CDPHP,MVP Gold, Empire Blue Cross Blue Shield, Blue Shield of NENY, Humana, Wellcare, Secure Horizons.

Monday

Tuesday

1:15 – 2:15 PM
Wednesday

Thursday

1:15 – 2:15 PM
Friday

Saturday

Sunday

Yoga

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Experience the tranquility of movement. Empower your mind and strengthen your body as you move through a series of meaningful yoga poses that focus on alignment, posture and breathing.

Monday



Tuesday

Beginner Ashtanga
5:30 PM

Wednesday



Thursday


Iyengar Yoga
6:00 PM
Friday



Saturday



Sunday
Beginner Ashtanga
10:30 AM


Zumba

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Get ready to dance yourself into weight loss and great shape with Zumba. This exhilarating, easy-to-follow, Latin-inspired, calorie-burning dance-fitness party really moves you!

Monday


Tuesday


Wednesday


5:45 PM
Thursday


Friday


Saturday


Sunday

9:00 AM

Cardio + Weight Training

Cardio + Weight Training

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A longer life, a stronger heart, better breathing, and more energy are just some of the benefits provided by our cardiovascular and weight training programs and equipment.

Whether supervised or unsupervised, we have everything you need to stay in peak condition, including a full Nautilus Circuit—one of the most highly tested and proven conditioning systems in the world. (New members receive three free training sessions when they join the Club.)

We also have a full selection of free weights, and a variety of other weight-bearing machines to power up your workouts.

Monday
CrossFit
5:30 AM
CrossFit
7:00 AM
CrossFit
8:30 AM
Tuesday
CrossFit
5:30 AM

CrossFit
8:30 AM
Wednesday
CrossFit
5:30 AM
CrossFit
7:00 AM
open gym
8:00 AM

Thursday
CrossFit
5:30 AM

CrossFit
8:30 AM
Friday
CrossFit
5:30 AM
open gym
7:00 AM
CrossFit
8:30 AM
Saturday


open gym
8:00 AM
Sunday
Closed

Rock Climbing

Rock Climbing

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Rock climbing is a great activity for people of all ages, from children to seniors—and a great alternative for working out. It provides a full body workout from all the major muscle groups, such as chest and back, to smaller muscles such as forearms and even your hands.

You also get the added benefits of improved flexibility, balance and mental endurance that comes from using logic, spatial awareness and problem solving skills as you climb different routes.

The Court Club staff will teach you the basics of climbing in a matter of minutes, which is available to members and non-members both.

Monday
CrossFit
5:30 AM
CrossFit
7:00 AM
CrossFit
8:30 AM
Tuesday
CrossFit
5:30 AM

CrossFit
8:30 AM
Wednesday
CrossFit
5:30 AM
CrossFit
7:00 AM
open gym
8:00 AM

Thursday
CrossFit
5:30 AM

CrossFit
8:30 AM
Friday
CrossFit
5:30 AM
open gym
7:00 AM
CrossFit
8:30 AM
Saturday


open gym
8:00 AM
Sunday
Closed