Function: A.) KB RDL’s 4×5 In between sets KB Z-Press 4×10 B.) 10 min AMRAP 5 Dbl KB Push Press 10 Dbl KB DL 15 Step ups (24/20) Perform/RX/Compete: A.) Snatch Grip RDL’s 4×5 In between sets Z-Press 4×10 B.) Open WOD 13.2 10 min AMRAP 5 STO (115/75) 10 DL 15 Box Jumps (24/20) Results to BTWB!      Read more

Its back!!! CFP’s 2nd Annual HOLIDAY NOG FEST!!!! Nog Fest will include a challenging workout, Egg Nog drinking, and general holiday cheer. This festival will be held at CrossFit Progression December 19th at 10am. Nog Fest is a fundraising event for Rochester Boys and Girls Club. ALL proceeds from t-shirt sales will be donated! Community, Fitness, Passion. #Nog #Season #HNF #SeasonofgivingRead more

Women’s WOD n’ Wine IT’S BACK AND IT’S BETTER THAN LAST TIME. Hard to believe, right?! Come join us at Crossfit Progression for our famous Women’s WOD n’ Wine. Why would you want to come to this? You probably don’t even like working out! Here’s why: – Free drinks (yes, we have N/A sparkling cider for you sassy sober ladies) – FUN games (Seriously. You’ll love it.) – Lip-syncing competition – Raffle – WIN STUFF. LOTS OF STUFF. GOOD STUFF. STUFF YOU WANT – Yummy food – More food – More drinky drinks – More fun – I said, “Lip-syncing competition”. Saturday, December 5 at 5pm.  If you haven’t been to CFP before, please fill submit our online waiver (for the fun exercise portion!). Click HERE to RSVP! Click for directions! CFP LocationRead more

Function: A.)KB Front Squat – 4×5 B.) 21-18-15-12-9-6-3 Wallballs (20/14) Ring rows Perform/RX: A.) Front Squat – 4×5 B.) 21-18-15-12-9-6-3 Wallballs (20/14) Pull-ups Compete: A.) Front Squat – 4×5 B.) 21-18-15-12-9-6-3 Wallballs (30/20) Pull-ups ~Results to BTWB!  Read more

Function: A.) 10 min. EMOM 1 arm Swing, Clean, Snatch L/R B.) 8 min AMRAP 30 lateral PVC hops 5 DB Snatch (each arm) Perform/RX: A.) 10 min. EMOM Pause Pos 2 + Pos 1 + Full Sn. B.) 8 min AMRAP 35 Dubs 5 power snatch (115/85) Compete: A.) 10 min. EMOM Pause Pos 2 + Pos 1 + Full Sn. B.) 8 min AMRAP 50 Dubs 7 power snatch (135/95) Results to BTWB!    Read more