Happy New Year! There will be regular classes at 10am and 11am today! A.  Take 20 Minutes to work up to a 5 rep max Back Squat  B.  15 Minute AMRAP  5 – 10 – 15 – 20 – 25 – 30 – 35 – 40 – 45 ….  Double-unders  Russian Swings  Walking Lunges -Post...Read More

Starting January 7th CFP will be incorporating a new program template for CrossFit classes to better meet the needs and goals for our members. This new program template is designed to challenge everyone from the 20 something athlete to the 40 year old soccer mom to ensure that all leveled members are achieving their fitness...Read More

  -Athlete Training Session at 12 pm for all leveled athletes.  Focus will be on movement efficiency and practice.   A.  AFAP  500M Row  20 x OHS @ 135lb/95lb  20 x T2B  500M Row  20 x Hang Power Cleans @ 135lb/95lb  20 x Kettlebell Swings @ 2 pood/1.5 pood  500M Row  20 x Front Squats...Read More

A.  Take 10 Minutes to build up to a heavy but not maximal Clean&Jerk  B.  Take 10 Minutes to build up to a heavy 3 rep max Back Squat  C.  AFAP  21-15-9  Push Press @ 115lb/85lb (Adv. 135lb/95lb)  Bar Facing Burpees  -Post results under comments  Read More

A.  Take 10 Minutes to build up to a heavy but not maximal Snatch B.  20 Min EMOM Novice:  Even – 6 – 8 x Deadlifts @ 135lb/95lb  Odd – 30 Seconds of DU Attempts  Intermediate:  Even – 3 x Snatches @ 60%  Odd – 40 Seconds of DU Attempts  Advance:  Even – 3 x...Read More

A.   Novice  – 20 Minute AMRAP  10 x Ring Rows/Jumping Pull-ups  10 x Push-ups  10 x Squats  Intermediate – 20 Minute AMRAP  10 x Pull-ups  10 x Push-ups  10 x Wallballs  Advance – 20 Minute AMRAP  10 x CTB Pull-ups  10 x HSPU – 4 inch Deficit  10 x Wallballs @ 11Ft/10Ft  Rest 5...Read More

I’m proud to announce our next Throwdown series at CrossFit Progression.  The Super Friends Throwdown will be a  4 person co-ed team event consisting of workouts and challenges involving the entire team.  Teams will consist of 2 males and 2 females of any level.  There will be no separate divisions for the competition and this...Read More

A hint for our next event on Saturday Feb 23rd, 2013 Save the date!! **There are no Classes Christmas Eve and Christmas Day, happy holidays! A.  Front Squats – 3 x 5 w/2 Min   B.  Jackie  1000M Row  50 x Thrusters @ 45lb/35lb  30 x Pull-ups  (10 Min Cap)  -Post results under comments  Read More

A.  Take 15 Minutes to build up to the heaviest load possible for the following complex – 1 – Push Press + 1 – Push Jerk + 1 – Split Jerk B.  3 Rounds AFAP 10 x Deadlifts @ 185lb/135lb (Adv: 225lb/185lb) 15 x Bar Facing Burpees  20 x Weighted Step-ups – 24inch/20inch @ 45lb/25lb ...Read More