When you see a paleo recipe leading with “nutty cocoa-nana” you jump on it.  When there are less ingredients than fingers on your hand, it jumps to the top of your list. What’s great about these pancakes is, they couldn’t be easier to make, they’re delicious, they travel well, and you can freeze them. Ingredients: 2 Bananas (the riper, the sweeter) 2 Whole Eggs 2 Tbsp Nut Butter (chef’s choice) *Note: Almond Butter was used for this recipe. 2 Tbsp Cocoa Powder Directions: Mash the bananas in a large mixing bowl. Once the bananas are thoroughly smooshed, add the eggs and nut butter, and mix thoroughly with a spoon. Add the cocoa powder; if you find that the mixture becomes a little too dry then consider adding a couple of extra eggs.  *Note: The consistency of these is similar to traditional pancakes so adding a scoop of your favorite protein powder would...Read more

Function/Kettlebell A.) KB Clean and Squat 6×2 (R/L) (4 total) B.) For time: 4-8-12-16-20 Pull-ups 4-8-12-16-20 Cal Row Perform/RX A.) Snatch  -6×1 @ 75% B.) For time: 5-10-15-20-25 Pull-ups 5-10-15-20-25 Cal Row Compete: A.) Snatch  -6×1 @ 75% B.) For time: 3-6-9-12-15 Muscle Ups 5-10-15-20-25 Cal Row -Results to comments!Read more

CFP is excited to announce it’s latest and greatest event! FRIDAY NIGHT LIGHTS! (#FNL) #FNL will take place every Friday @ 6:30pm starting Friday February 27th and concluding Friday March 27th. Now on to the more important question, what is the “FRIDAY NIGHT LIGHTS”? (yes please read that in a booming announcer’s voice). FNL is CrossFit Progression’s way of participating in the 2015 CrossFit Open. Each Friday from 2/27 through 3/27, CFP will host a massive event where members will come together to test their fitness by performing that week’s Open WOD. As in past years, we highly encourage everyone to sign up for the CF Open at Games.Crossfit.com. Registering at this site will enter you into the worldwide competition and allow you to compete against CF athletes in your age bracket from around the world! Whether you officially register for the Open or choose to pass, all CFP members...Read more

KettleBell/Function: A.) 12min. EMOM odd – Strict Press x10 even – RDL’s x 10 (light) B.) 10 min AMRAP 10 Sit-ups 10 DB/KB Push Jerks 10 Step Ups (24/20) Perform/RX A.) 12min. EMOM odd – Strict Press x10 even – RDL’s x 10 (light) B.) 10 min AMRAP 10 T2B 10 HSPU 10 Box Jumps (24/20) Compete: A.) 12min. EMOM odd – Strict Press x10 even – RDL’s x 10 (light) B.) 10 min AMRAP 10 T2B 10 HSPU 10 Box Jumps (24/20) -Results to comments!  Read more

KettleBell/Function A.) 12min. EMOM  odd – Back Squat x10 @65% even – strict C2B – 3/5 B.) For time: 20 KB/DB Snatch (10L/10R) 30 Double KB/DB Deadlift 40 Air Squats 30 C2B 40 Air Squats 30 Double KB/DB Deadlift 20 KB/DB Snatch (10L/10R) Perform/RX A.) 12min. EMOM  odd – Back Squat x10 @65% even – strict C2B – 3/5 B.) For time: 20 Power Cleans (115/75) 30 Deadlifts (115/75) 20 Pistols 30 C2B 20 Pistols 30 Deadlifts (115/75) 20 Power Cleans (115/75)   Compete A.) 12min. EMOM  odd – Back Squat x10 @65% even – strict C2B – 3/5 B.) For time: 20 Power Cleans (155/95) 30 Deadlifts (155/95) 40 Pistols 50 C2B 40 Pistols 30 Deadlifts (155/95) 20 Power Cleans (155/95) -Results to comments!        Read more