CrossFit Progression offers Spartan Race Training in Rochester MN. The first session of Spartan race training begins April 3rd at CrossFit Progression. Participants will meet on Sundays for 4 weeks for the first session. The four 90min to 2 hour classes will focus on functional movements and conditioning elements needed to do well in Obstacle course races. Participants will also receive at home work outs to be completed each week. A Facebook group is also utilized to encourage completion of at home work outs and to encourage accountability and camaraderie. This class is covered by an unlimited membership at CrossFit Progression.  Membership is not required.  Everyone is welcome. Price is $20 for the 1st session. (4 classes + home work outs) To pay online click HERE! Email: [email protected] for more information. There are 3 sessions planned this season.  Session 2($30) starts May 1st.  Session 3($40)  starts May 29th.  The sessions will lead...Read more

When lots of overhead work shows up in programming you might start to experience some ‘junk’ in your shoulders.  Soreness, lack of mobility, knots, tightness, and sometimes audible clicking during rotation are some of the symptoms.  This junk is annoying and manageable at first but can grow into a serious problem if you ignore it. Coach Nicole Samida has some insight for us on how to prevent and manage the junk. Crossover symmetry is one really great way to help maintain strength and structure of the shoulder and supporting structures. Especially the ones we don’t use often in CrossFit, such as stabilizers. Spending time on an alpha ball or lacrosse ball is also helpful in breaking up tissues that get matted down or sticky. Get into the pec, lat, upper thoracic (tissue above shoulder blade, to the side of the spine) and lower thoracic (ribs and tissue under the scapula and to...Read more