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

Function: A.) DB- KB Front Squat w/ Pause 4×3 *Pause on all 3 reps for 2 sec. *Inbetween Sets 3 strict Chin Ups B.) 15 min AMRAP 5 ring rows 5 Push-ups 10 Air Squats Every 2 rounds perform 15 KB Swings Perform/RX: A.) Front Squat w/ Pause 4×3 *Pause on all 3 reps for 2 sec. *Inbetween Sets 3 strict Chin Ups B.) 15 min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats Every 2 rounds perform 4 CJ (135/95) Compete: A.) Front Squat w/ Pause 4×3 *Pause on all 3 reps for 2 sec. *Inbetween Sets 3 strict Chin Ups B.) 15 min EMOM 1 round “Cindy” Max reps CJ (225/135) in remaining time `Results to BTWB!  Read more

All Levels: A.) BS / FS Heavy Single/Double KB Front squat Work up to the heaviest Squat you performed this week B.) 4 rounds 1 lap run 10 burpees over the box (24/20)(36/30) 1 lap run ***rest as needed between rounds ***carry sandbag or medball during run for 2 of the rounds ~Resutls to BTWB!Read more