CrossFit Progression welcomes Michael Licatino to our staff! We are fortunate to add his can do attitude to our core coaching group. Michael Licatino was born doing flips and handstands. He capitalized on these mad infant skills by joining a gymnastics class at age five. Since then, sports and fitness have been a constant...Read More
Fitness: A.) 4 rounds NFT 15 medball slams 4 cal Assault Bike B.) 4 rounds 20 DB snatch – 10 each arm, light enough to do all 10 UB Walking Lunges <——–> Row/Ski – 250m Performance: A.) Snatch – 6×1 at 90% or less B.) 4 rounds 20 DB snatch – 10 each arm, light...Read More
CFP will be hosting the W.O.D for dogs Saturday August 23rd! All who are interested in participation are welcome to come in for the workout. The workout benefits a great cause and helps the animals who need it! More information on times and sign ups to come soon! Visit the WOD for dogs website here.Read More
Crossfit Progression is once again hosting one of the premier weightlifting meets in the Midwest! Last year the Minnesota Open brought in over 70 competitors and over 200 spectators! You can expect lots of big lifting, great sponsors, food, and good times. For some athletes this is there qualifying meet for national events so expect...Read More
Fitness: A.) Strict Pull-ups – 5×3 Pull-up progressions – Kipping pull-up progressions – 10 min B.) 4 Rounds 200 M Run 8 sandbag or goblet squats 8 Pull-ups Rest 1 Min Performance: A.) Strict Pull-ups – 5×3 Pull-up progressions – Kipping pull-up progressions – 10 min B.) 4 Rounds 200 M Run 8 Thrusters 95/65 8 Pull-ups Rest...Read More
6:00 PM KB CLASS A. 3 LADDERS -(1 – 5) DOUBLE KB PUSH PRESS – 5 R/L SNATCH BETWEEN RUNGS B. 4 X 1 MIN – REVERSE LUNGE W/TWIST – PLANK PUSH – SIT THRU – HOLLOW ROCK – 30 SEC. REST BETWEEN MOVEMENTSRead More
Fitness: A.) Deadlifts – 5×3 – medium / heavy B.) 1 Min AMRAP DL – pick a weight you can move smoothly through the first minute with only 1 or 2 breaks (approx 60%) 2 Min AMRAP 3 DL 6 Sit-ups 3 Min AMRAP 3 DL 6 Sit-ups 9 Box step ups (24/20) 4 Min AMRAP...Read More
Fitness: A.) 5×10 heavy Russian KB swings B.) 8 Min AMRAP 2 KB clean + push press (Switch hands, 2 total) 8 burpees 4 KB clean + push press (Switch hands, 4 total) 8 burpees And so on… Performance: A.) Clean and Jerk 6×1 @ 90% or less B.) 8 Min AMRAP 2 P Clean...Read More
