Function: A.) Double KB Clean and Press 4×1 B.) For time: 30 ring rows 500 m row 30 Dips 500 m row 30 DB/KB Snatch 500 m row 30 Push-ups 500 m row Perform/RX: A.) Clean and Jerk 4×1 @ 80-85% B.) For time: 30 Pull-ups 500 m row 30 Dips 500 m row 30 DB Snatch (55/40) 500 m row 30 HSPU or HR Push-ups 500 m row Compete: A.) Clean and Jerk 4×1 @ 80-85% B.) For time: 30 C2B 500 m ski 30 Dips 500 m ski 30 DB Squat Snatch (55/40) 500 m ski 30 HSPU 500 m ski  Read more

Function: A.) KB complex(swing, clean, squat) 4×1(L/R) 5 (1 arm swing, 5 clean, 5 squat) Switch arms B.) 15 min EMOM 1st min: 15 DB Thrusters, 1 burpee 2nd min: 14 DB Thrusters, 2 burpee 3rd min: 13 DB Thrusters, 3 burpee and so on. Perform/RX: A.) Snatch 4×1 Single @ 80-85% *NOT MAX DAY B.) 15 min EMOM 1st min: 15 Barbell Thrusters(65/45), 1 burpee 2nd min: 14 Barbell Thrusters, 2 burpee 3rd min: 13 Barbell Thrusters, 3 burpee ***if you fail, take the next minute off, then join back in***   Compete: A.) Snatch 4×1 Single @ 80-85% *NOT MAX DAY B.) 15 min EMOM 1st min: 15 Thrusters (75/55), 1 burpee 2nd min: 14 Thrusters (75/55), 2 burpee 3rd min: 13 Thrusters (75/55), 3 burpee ***if you fail, take the next minute off, then join back in*** Post to BTWB!    Read more

This is a great video from CrossFit HQ. I think it truly captures what I have personally witnessed over and over here at Progression.  Fitness is Freedom,  It is confidence, and it creates self worth. The hardest thing for us as individuals who have started this journey is helping others see the path. Getting them into the gym to see what we do here and how we do it has been a struggle for all of us. Our Progression Boot camp was created for this purpose. Please share this post with someone you care about.   The link enroll in the boot camp is below. JGRead more

Function: A.) Back Squats 4×3 B.) 3 rounds 400 m run 20 Russian KB Swings (1.5/1) 10 Goblet Squats(1.5/1) Perform/RX: A.) Back Squats 4×3 B.) 3 rounds 400 m run 20 American KB Swings (1.5/1) 10 Goblet Squats (1.5/1) Compete: A.) Back Squats 4×3 B.) 3 rounds 400 m run 20 American KB Swings (2/1.5) 10 Weighted Pistols (50/30) results to BTWB!    Read more

All levels: A.) DB KB press / Strict Press (front rack) 5×3 or…… Make up Lift B.) 12 min AMRAP 10 Push Press 10 KB Push Press/ (135/95)(155/115) HS Walk -> /or Bear Crawl <-> 2X HS Walk <-> Results to BTWB.  Read more