My name is Vince Brickley, I’m 44 years old, married with 2 little girls, and I work as an inpatient research support pharmacist at Mayo.  I started CrossFit Progression at the end of July, and I usually come to the gym 2-4 times per week, depending on schedules. I never felt like I struggled with...Read More

A.  Take 10 Minutes to practice Kipping HSPU, T2B, K2E, and Pull-ups  B.  20 Min EMOM Even Minute choose:  Option 1 – 8 – 10 x T2B/K2E/Lying Leg Raises  Option 2 – 8 – 10 x HSPU   Option 3 – 20-30 Sec HS hold  Odd Minute choose:  Option 1 – 5 x Box jumps...Read More

A.  Take 10 Minutes to establish a Heavy Jerk (Front Rack)  B.  For total time w/Partner  25 x Burpees (Both Partners)   and then..  16 Rounds of  200M Row (Alternating with your partner)  and then..  25 x Burpees  (Both Partners)  C.  Habbe Abs  -Post results under comments    Read More

Limited Edition Uni-Sex CrossFit Progression Hoody Pre-order.  American apparel -$45.00  Prices will go up to $55.00 after the Pre-order Dec 17th Order here A.  Back Squats – 4 x 5 w/2 Min Rest  B.  5 Rounds AFAP  50 x DU  10 x Power Cleans @ 185lb/135lb  2 Min Rest after each round  -Post results under comments...Read More

A.  Take 10 Mins to establish a heavy Snatch Balance  B.  Snatch – 3 x 1 w/90 Sec Rest  C.  10 Min AMRAP  10 x Kettlebell Swings @ 70lb/53lb  15 x Push-ups  20 x Sit-ups  -Post results under comments  Read More

Just a friendly reminder that there will be no 9am Olympic lifting class today.  You may use this time as an open hour. A.  Front Squats – 7 x 1 w/2 Min Rest B.  5 Rounds AFAP 30 x Walking Lunges 30 x Double-unders -Post results under commentsRead More

A.  Take 10 Minutes to establish a Max Height Box Jump  B.  20 Min AMRAP  5 x Deadlifts @ 225lb/155lb  10 x T2B  15 x Wallballs @ 20lb/14lb  C.  3 x 20 Hollow Rocks   -Post results under comments   Read More

CFP Boot Camp – Real Work = Real Results Starts January 7th 2013 Meets – Monday – Tuesday – Thursday at 7:30 pm – 8:30 pm 5 Weeks = 15 Sessions Early Bird Special –  $125.00 (Good thru December 17th) Register Here!!   A.  Take 20 Minutes to work on any skill/goats.   B.  EMOM...Read More

The Holiday PR Challenge has been pushed back to January 19th.  I  apologize for the inconvenience.  – Matt A.  Take 20 Minutes to establish a 1 rep Max Clean&Jerk  B.  2K Row AFAP  -Post results under comments  Read More

A.  Take 20 Minutes to establish a 1 rep max Back Squat  B.  3 Rounds  3 Min AMRAPS  5 x Thrusters @ 95lb/65lb  10 x Burpees  20 x DU  2 Min Rest after each round  -Post results under comments  Read More