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
Jen is a certified CrossFit instructor at CrossFit Progression in Rochester MN. Motivated by the health benefits and positive group atmosphere that CrossFit offers, Jen is excited to work with people to help them achieve their fitness goals. Jen also believes that future fitness begins now, and that living a healthy and fit lifestyle can...Read More
Announcements Holiday Party is this Saturday @ CFP HQ starting at 4pm. Bring a dish to pass around and any beverages you wish to drink. Posting results If you are following the program at CrossFit Progression YOU SHOULD BE POSTING ALL YOUR RESULTS UNDER THE COMMENTS. This is not only beneficial for you but for...Read More
Twisted Sister For time: 9 – 6 – 3 Thrusters 95lb/65lb Pull – ups -Rest 5 minutes and repeat for a total of 4 cycles Competitors Twisted Sister with CTB pull ups -Post times/splits under commentsRead More
Crossfit is a fitness program focused on maximizing a person’s potential in strength, cardiovascular endurance, respiratory endurance, power, speed, stamina, flexibility, coordination, agility, balance and accuracy. In other words, general all-around athleticism. By using constantly varied, functional movements executed at high intensity, we can improve the physical fitness, or what we call general physical preparedness,...Read More
