Movement Warm-up Set  3 x Sets @ (1st rd @ 70% effort, 2nd rd @ 80% effort, 3rd rd @ 90% effort)  1 x <-> High Knees (Work on fast high knees, waist level)   10 x Hang Power Clean + Push Press (With barbell)   2 x <-> Broad Jumps  A.  Push Jerk review...Read More

Movement Warm-up Set  2 x Sets NFT  20-30 x Double unders or attempts (NO SINGLES!) 10 x Snatch Deadlifts  10 x Hang Power Snatch  10 x OHS  A.  5 Sets each for time:  15 x Squat Snatches @ 75lb/55lb  20 x Medball Slams @ 20lb/14lb  -4 minute “walking” rest after each round  -Post results under...Read More

Movement Warm-up Set  3 x Sets NFT 2 x <-> FAST Shuttle Run  1 x <-> FAST Backwards Run  10 x Medball Tosses (Over the pull-up bar)   10 x Medball Slams  10 x 1/2 GHD Sit-ups   A.  4 x Sets UNBROKEN For time:  20 x Wallballs  20 x Kettlebell Swings  20 x Pull-ups...Read More

 Movement Warm-up Set 500M Row  2 x Sets NFT  <-> CartWheels  <-> Waiters Walk (Switch arms half way through)  <-> Fireman Carry with a partner  (or Piggy Back)  10 x Push-ups (Close grip, keep a solid midline, rotate your elbows in as your chest lowers to the ground)   A.  8 x 3 @ 60%-70%...Read More

Kids classes at 6:30 PM!   Movement Warm-up Set  Junk Yard Dog Warm-up  Clean Progressions  A.  4 x 3 Squat Cleans /2 minute rest  B.  4 x 2 Clean Pulls /1 minute rest (Go Heavy!)  C.  3 x Rounds AFAP:  3 x Squat Clean + Thruster (Go Heavy)  30 x Double unders  10 x Toes...Read More

Happy New Year!  Get ready… Set… Go! A. 15 mins to find your 5 rep Max back squat B: 10 rounds with a partner(interval) AFAP: 250m Row 10 box Jumps 20 KB russian swings 2/1.5 pood Partners alternate rounds. C: 100 medball sit-ups with your partnerRead More

Movement Warm-up Set 3 x sets NFT: <-> x 1 Bear Crawl <-> x Burpee Broad Jumps 10 x Tuck Jumps 10 x Kettlebell Swings A.    Karen AFAP: 150 x Wallballs 20lb/14lb 10 minute rest and then… B.    10 min AMRAP TGU (choose your weight)  -Post results under comments   Read More

  Joshua Grenell is the founder and CEO of Progression Fitness in Rochester, MN.  His focus is using positive motivation to help members of the Progression community meet and surpass their fitness and life goals.  Outside of Progression Fitness, Joshua is a managing partner of Cowbell Beverage Company  Joshua holds a Bachelor of Science Degree...Read More

Julianne O’ Brien Julie is a certified CrossFit instuctor at CrossFit Progression in Rochester MN.  After making rapid gains in fitness and strength since the fall of 2009, Julie completed her CrossFit training and is active in leading our morning classes and CFP Kids classes. Outside of CrossFit Progression, Julie has taught swimming lessons for...Read More

Alex is a certified CrossFit instructor at CrossFit Progression in Rochester MN. Originally from Montana, he started CrossFit in February of 2009, and has been coaching since July of ‘09. Alex is excited to share his passion and knowledge of fitness with anyone who comes into the gym. Whether you are someone who hasn’t picked up a...Read More