Function: A.) Back Squats 5×3 @ 80%  B.) 7 min AMRAP 5 One arm KB OHS(switch arms each round) 5 Pull-ups Perform: A.) Back Squats 5×3 @ 80%  B.) 7 min AMRAP 5 OHS (95/65) 5 Pull-ups(Chest to bar if you got em) Compete: A1) Snatch – 6×1 @ 80% A2) Back Squats 5×3 @ 80%  B.) 7 min AMRAP 5 OHS (185/125) 10 C2B -Results to comments.Read more

Function: A) Make up lift B.) 25 min AMRAP 7 Pull-ups 7 KB Thrusters 7 Sit-ups Train: A) Back Squats build to heavy 3 rep no misses or….. Make up lift   B.) 25 min AMRAP 7 C2B 7 Thrusters (115/75) 7 T2B Compete: A1) Snatch Pulls 4×2 @ 90% – 100% A2) Back Squats Heavy 3 rep w/pause – no misses, heavier than Monday B.) “Tom” 25 min AMRAP 7 Muscle ups 11 Thrusters (155/105) 14 T2B -Results to comments!  Read more

Function: A.) DB KB Clean and Press 5×3 Heavy B.)Modified Diane 21-15-9 Deadlift 155/105 DB Push Press 35/20 C.)100 banded hamstring curls, 100 banded pull a parts, and 50 hip bridges, 25 Burpees Train: A) Clean and Jerk 5×1 @ 80% then….. B.)”Diane” 21-15-9 Deadlift 225/155 HSPU  C.)100 banded hamstring curls, 100 banded pull a parts, and 50 hip bridges, 25 Burpees Compete: A.) Clean and Jerk – 1 rep – 5 lbs heavier than Tuesday B.) “Diane” 21-15-9 Deadlift 225/155 HSPU C.)100 banded hamstring curls, 100 banded pull a parts, and 50 hip bridges, 25 Burpees -Results to comments:Read more

CFP is proud to announce the first annual “Holiday Nog Fest” (HNF).   Nog Fest will include a hellish workout, Egg Nog drinking, and general holiday cheer. This festival will be held at CrossFit Progression December 20th at 12 noon. The workout is optional, of course, but WOD or no WOD, we hope all will come and engage in our great community! With this event we plan on raising money via the sale of T-shirts. 100% of which will be donated to The Boys and Girls Club of Rochester Whenever we have the chance to make a positive change in someone else’s life, we do it. That is the CFP way. Please check back for more information in the near future! Community, Fitness, Passion. Function: A) Front Squats – 5×3 @85% B.) 5 rounds: 10 DB floor press (45/20) Bear Crawl <-> 60 Single Unders Perform: A) Front Squats –...Read more

All Levels Part A.) A) Rope Climbs Function: B.) 3 rounds: 10 Step ups (24/20) 15 Cal Row 20 Russian KB Swings(1.5/1) Train: B.) 3 rounds: 10 Box Jumps (24/20) 15 Cal Row 20 KB Swings (1.5/1) Compete: B.) For time: 10 Box Jumps (30/24) 15 Cal Row 20 KB Swings (2/1.5) 15 Box Jumps (30/24) 20 Cal Row 25 KB Swings (2/1.5) 20 Box Jumps (30/24) 25 Cal Row 30 KB Swings (2/1.5) -Results to comments!    Read more