Whole Life Challenge WOD Saturday at 10am.   Regular classes the rest of the morning. Function: A.) TGU or Double KB FS B.) 14 min AMRAP 15 Dips 40 WB (20/14) 100 Single Unders RX A.) Make up Lift or Front Squats Heavy 3 rep w/ Pause 1st rep B.) 14 min AMRAP 2-3 MU or 15 Dips 40 WB (20/14) 60 dubs Compete: A.) Make up Lift or Front Squats Heavy 3 rep w/ Pause 1st rep B.) Open WOD 15.3 14 min AMRAP 7 MU 50 WB (20/14) 100 dubs _Results to BTWB  Read more

Whole Life Challenge WOD Saturday at 10am.   Regular classes the rest of the morning. Function: A.) EMOM – 8 min. Double KB Thruster x3 B.) 10 min AMRAP 10 Dbl KB Front Rack Lunge 10 leg raises (hanging or lying) 10 Step ups (24/20) Perform/RX: A.) EMOM – 8 min. Squat Clean Thruster x3 B.) 10 min AMRAP 10 Dbl KB Front Rack Lunge (1/.75) 10 T2B 10 Box Jump (24/20) Compete: A.) EMOM – 8 min. Squat Clean Thruster x3 B.) 10 min AMRAP 10 Dbl KB Front Rack Lunge (1.5/1) 10 T2B 10 Box Jump (24/20) ~Results to BTWB    Read more

Function: A.) Heavy DB KB Complex  Double KB Clean, Squat, press, push press work up in wt. 5,4,3,2,1,1,1,1 B.) 6 rounds   *alt arms each round 8 KB suitcase DL 6 KB Snatch(or Clean) 4 KB OHS(or Front Squat) Perform/RX: A.) Snatch Heavy Single Finish with Drop set 6×1 B.) 5 rounds 8 DL (115/85) 6 Snatch (115/85) 4 OHS (115/85) Compete: A.) Snatch Heavy Single Finish with Drop set 6×1 B.) 5 rounds 8 DL (135/95) 6 Snatch (135/95) 4 OHS (135/95) ~Results to BTWB!  Read more

Meg is the most adorable and optimistic newbie you’ll ever meet.  Her excitement for personal growth and determination to stay the course are refreshing.  And guess what, she hates burpees, just like you. J: What do you do for a living? M: I am the Traffic Manager (no I don’t do the traffic reports) at the all-new 97.5 Pulse FM. J: Where are you from? M: Born and raised right here in Rochester, MN. J: What brought you to CrossFit Progression and how did you find us? M: July 2014 I attended a Friends & Family day with my older sister, Mandy Reckward, and when I crawled out of class I thought her & Dennis were nuts for doing this to their bodies.  April 2014, Mandy told me about the boot camp and I decided what better way to work into CrossFit.  I did two boot camps and now I’m...Read more

Function: 4 rounds A.) KB Push Press 4×5 * In between sets…. x10 Bent over rows w/ KB B.) 20 min AMRAP 10 cal row/bike/ski 10 Burpees Every 2 min perform 3 heavy dbl KB power swings including start. Perform/RX 4 rounds A.) Push Press *Clean from ground 4×5 * In between sets…. x10 Bent over rows w/ same barbell B.) 20 min AMRAP 10 cal row/bike/ski 10 Burpees Every 2 min perform 3 power clean (185/125), including start Compete: 4 rounds A.) Push Press *Clean from ground 4×5 * In between sets…. x10 Bent over rows w/ same barbell B.) 20 min AMRAP 15 cal row/bike/ski 15 Burpees Every 2 min perform 3 power clean (225/145), including start    Read more