A1.  Prowler Pushes x 6 A2.  Tire Flips x 10 A3.  Sled Pulls x 4 A4.  Sledge Hammer Hits x 20 Explanation of movements and order will be explained during class  B.  AFAP: 40-30-20-10 Box Jumps Alternating Push-ups Lunges Sit-ups -Post results under commentsRead More

A1.  Romanian Deadlifts – 3 x 8 w/45 sec rest  A2.  Kettlebell Presses – 3 x8-10 w/45 sec rest  A3.  TGU – 3 x 5 (L/R) w/60 sec rest  Perform movements as a circuit, for example, perform 1 set of A1/rest, 1 set of A2/rest, 1 set of A3/rest and repeat.   B.  AFAP (As...Read More

Scott’s Story I was one of the first people to join CrossFit Progression in the fall of 2009. I had just finished my first rugby season and was more than a little frustrated. For some reason I thought I would still have the body and endurance of a college football player, but I quickly found...Read More

A.  In teams of 2-3 perform as many reps as possible of:  For 2 rounds:  Sand Bag Sprints  Tire Flips  Prowler Pushes  Sled Pulls  Ball Slams Partner Farmer Carries  Air Dyne for Calories  Rope Pulls  Groups have 90 seconds at each station with a 30 second transition phase to move onto the next station.  Movement...Read More

A.  Snatch Review  B1.  10 Minute AMRAP:  10 x Hang Power Snatches @ 45lb/65lb  10 x Burpees  10 x Hollow Rocks  B2.  Open Athletes only, 10 Minute AMRAP:  30 x Snatches @ 75lb/45lb  30 x Snatches @ 135lb/75lb  30 x Snatches @ 165lb/100lb  As many snatches for the rest of the period @ 210lb/120lb  -Post...Read More

A.  15 minutes to work on the squat or power clean.   B.  5 x 3 minute AMRAPS of:   6 x Power Cleans  9 x Push-ups  12 x Box jumps  Rest 3 minutes after each round  -Post results under comments  Read More

A.  5 Rounds AFAP:   9 x Thrusters @ 95lb/65lb  9 x Pull-ups   Rest 10 minutes and then…  3 Rounds AFAP:  300M Row  20 x Wallballs  10 x Kettlebell Swings 2 pood/1.5 pood  You have the option to perform both workouts or choose one only.   -Post results under comments  Read More

A.  Deadlift – 3 x 3 w/2 minute Rest  B.  Bent over rows (Clean grip) – 3 x 8 C.  4 Rounds AFAP  5 x Heavy Deadlifts  20 x Bar facing burpee 3 minute rest between each round  -Post results under commentsRead More

We watched our son Shawn and his fiancé Staci be members of the Crossfit community and knew it was something special.  As a family we’ve always believed in fitness and staying active – it keeps you healthy and it keeps you young.  But this was something more, this was like being part of a team,...Read More

A.  Back Squats – 3 x 3 w/2 minute rest  B.  8 minute AMRAP 8 x OHS or F-Squats (Choose either option)  16 x Sit-ups  32 x Double unders   ……. Rest 5 minutes and then:  ……. 6 minute AMRAP  60m x Shuttle Run <-> x 3 times  10 x K2E  20 x Walking Lunges...Read More