The 2015 Minnesota Spartan Sprint Join CFP for the 2015 Minnesota Spartan Sprint at Welch Village – Saturday June 27th @ 11:15 am start time. We will ride up as a group that Saturday and arrive a head of time to prep for the race. The more the merrier! Follow these instructions to sign up with us! 1st – go to http://www.spartan.com/ 2nd – find the Minnesota Spartan Sprint and register 3rd – when it asks if you’d like to join a team, join CrossFit Progression Note: even if you have to sign up for a later time initially, by joining team CFP you will be added to our already pre arranged time slot which we expect to be around 11:15 am.  Read more

Star of the North Weightlifting – 2015 – June 20th  Location: CrossFit Progression in Rochester, MN this would be a great 1st time meet for anyone interested in competitive weightlifting as a hobby or life time sport. To Sign up for the meet please follow this link —> http://starofthenorthgames.org/?page_id=295 We will also need at least 10 volunteers to help out at the meet. Please contact Nic Scudamore if you are interested in any of the above. [email protected]  Read more

Whether you like to use chalk or not, after a certain amount of work hanging from the bar, your hands may rip.  There are ways to prevent this, which is another conversation but let’s talk about what you can do once you’ve ripped and how to get back to WODing quickly. You could take a cue from one of the pros, Camille Leblanc-Bazinet.  Wash the wound as soon as possible. Cut off excess skin. Apply Neosporin and cover with bandage.  Leave this on overnight. Let your wound dry the next day. Repeat until healed. This basic technique seems to be the universal recipe for success but you do have a few more options to treat your ripped hands. CrossFit Zone says, If you have Vitamin E oil capsules, please put this on your wound instead of Neosporin.  Vitamin E oil does a wonderful job in healing the wound quite fast. Epicenter CrossFit swears by, …Tea bags...Read more

Kettlebell/Funtion: A.) 1 Mile Run Test Then 15 Double Under practice B.) Core Work- With Partner 1). 3 x 20 WB Situp Passes 2). 2 x 20 Plank Single Leg Drops 3).  You Go/I Go Mountain Climbers- 20 sec ON per person, 10 total rounds Perform/Rx A.) 1 Mile Run Test Then 15 min Double Under practice B.) Core Work- With Partner 1). 3 x 20 WB Situp Passes 2). 2 x 20 Plank Single Leg Drops 3).  You Go/I Go Mountain Climbers- 20 sec ON per person, 10 total rounds Compete A.) 1 Mile Run Test Then 15 min MU and HS Walk practice B.) Core Work- With Partner 1). 3 x 20 WB Situp Passes 2). 2 x 20 Plank Single Leg Drops 3).  You Go/I Go Mountain Climbers- 20 sec ON per person, 10 total roundsRead more

Kettlebell/Funtion: A.) Max Strict Pull Ups Then 15 min pull-up technique work   B.) 3 rounds 500 m row 5-10 pull-ups Perform/RX/Compete A.) Max Pull Ups Then 15 min kipping pull-up technique work   B.) 3 rounds 500 m row 10 pull-ups(C2B for Compete) -results to comments!Read more