No Classes tomorrow!  MN open at CFP Saturday and Sunday!  Info: MN Open Olympic Lifting Function: A.) Double KB OHS 4×3 B.) For time: 21 1-arm KB OHS 21 Box overs (24″/20″) 21 pull-ups For time: 21 cal row 21 KB Snatch 21 Burpees Perform/RX: A.) OHS 4×3 * From Squat Rack B.) For time: 21 OHS (135/95) 15 Box Jump overs (30″/24″) 9 burpee C2B For time: 21 cal row 15 power snatch (95/65) 9 DB Manmakers (25/20) Compete: A.) OHS 4×3 * From Squat Rack B.) For time:   21 OHS (185/115) 15 Box Jump overs (40″/30″) 9 Burpee Bar MU For time: 21 cal row 15 power snatch (135/95) 9 burpee ring MU -Results to BTWB!        Read more

Function: A.) 6 min. EMOM Double KB Clean and Press x 5 B.) 8 min AMRAP 10 KB SDHP 10 DB Thrusters Perform/RX: A.) 6 min. EMOM Dead lift + Clean + 2 Jerks B.) 8 min AMRAP 10 SDHP (95/65) 10 Thrusters (95/65) Compete: A.) 6 min. EMOM Dead lift + Clean + 2 Jerks B.) 8 min AMRAP 10 SDHP (115/75) 10 Thrusters (115/75) Results to BTWB!Read more

Function: A.) 5 rounds – Carry Sand bag across lot – Sprint back *partner up or even triple up B.) 20 min AMRAP w/partner 10 cal row Run to grass and back 10 Dbl KB DL (1.5/1) 10 Wallball (20/14) Perform/RX: A.) 5 rounds – Carry Sand bag across lot – Sprint back *partner up or even triple up B.) 20 min AMRAP w/partner 10 cal row Run to grass and back 10 Dbl KB DL (2/1.5) 10 Wallball (20/14)   Compete: A.) 5 rounds – Carry Sand bag across lot – Sprint back B.) 20 min AMRAP w/partner 10 cal row Run to grass and back 10 Dbl KB DL (2.5/2) 10 Wallball (20/14)to 12 foot Results to BTWB!      Read more

Function: A.) Double KB strict press 4×10 Finish…… 1x ME push ups *try to beat last week B.) 3 rounds 15 leg raises (hanging or lying) 100 single unders Bear Crawl <-> Perform/RX: A.) Strict Press 4×10 Finish…… 1x ME push ups *try to beat last week B.) 3 rounds 15 T2B 60 Dubs HS Walk -> or Bear crawl <-> 2x Compete: A.) Strict Press 4×10 Finish…… 1x ME push ups *try to beat last week B.) 3 rounds 20 T2B 100 Dubs HS Walk <->    Read more

Anna is the type of person who wins quietly.  She crushes goals and gets her work in everyday without any need for special attention.  And she runs races in pig costumes.  So there’s that.  There is so much good in this read; just take a moment and soak in all the fitness wisdom that is Anna Dahlin. J: What do you do for a living? A: I work in the Finance department at Mayo J: Where are you from? Where did you grow up? A: I grew up in Apple Valley, MN, a suburb of the Twin Cities. As an adult I lived in Chicago and then Minneapolis until I moved to Rochester 2 years ago. J: What brought you to CrossFit Progression/How did you find us? A: When I moved to Rochester I was looking for a gym to join. My friend Kristy Schouviller (former CFP member) had been doing...Read more