• The 2013 CrossFit Games season is upon us, it comprises of three tests of fitness comprised of, the Open, the Regionals, and the World Championships – The CrossFit Games.  The CrossFit Games Open is a 5-week online competition from March 6th-April 7th where each athlete does a single workout per week that’s scored and submitted online. The workouts will be announced each Wednesday evening and each athlete has until Sunday evening to complete and submit their score. Not only can athletes see where they stack up against the region, but also against their friends and families across the world. At Crossfit Progression, we will have GameDay Fridays where the community will come together to cheer each other on during normally scheduled class times. These workouts will be part of the weekly programming, so since everyone will be doing them anyway, you may as well sign up and make them count!  Follow this link to sign up and be apart of CrossFit Progression Team!

• The Super Friends Throwdown is on February 23rd starting at 9 am.  Teams of 4 battling it out through 4-5 plus events guarantees that this is going to be fun and crazy Throwdown.

Fitness

A1.  Back Squat – 4 x 6 

A2.  Pull-overs – 1 x 20 

B.  5 Rounds AFAP 

3 x Wall Climbs 

15 x Squats 

20 x Russian Swings 

Rest 2 Mins after each round 

Performance 

A1.  Back Squat – Work up to a heavy 4 rep squat 

A2.  Pull-overs – 1 x 20 

B.  5 Rounds AFAP 

10 x HSPU 

20 x Squats 

30 x Russian Swings @ 1.5 pood/1 pood 

Rest 2 Mins after each round 

Sport 

A1.  Back Squat – Work up to a heavy 10 rep squat 

A2.  Pull-overs – 1 x 20 

B.  5 Rounds AFAP 

10 x HSPU (25lb Plates/ab mat) 

20 x Pistols 

30 x American Swings @ 1.5 pood/1 pood 

Rest 2 Mins after each round 

Optional Accessory 

Skill 

A.  L-Sit – 5 x ME 

B.  Rope Climbs – 3 x 5 

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