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 The Boys and Girls Club of Rochester MN.    Whenever we have the chance to make a positive change in someone else’s life, we do it. That is the CFP way. To reserve your T-shirt today and support a good cause follow this link here!  The work outs  (workouts will run in 15 min. capped heats) Never done Crossfit   – welcome to a lifestyle 50 Lunges 30 ring rows 30...Read more

Function: A) Deadlifts – 5×5 @ 80% B.) 7 min AMRAP 7 DL (185/125) 11 Pull-ups 15 Wallball (20/14) Train: A) Deadlifts – 5×5 @ 80% B.) 7 min AMRAP 7 DL (205/145) 11 Pull-ups 15 Wallball (20/14) Compete: A1) Clean and Jerk – 5×1 @ 80% A2) Deadlifts – 5×5 @ 80% B.) 7 min AMRAP 7 DL (300/200) 11 C2B 15 Wallball (20/14) -Results to comments!  Read more

Function: A) Back Squats – 5×5 @85% B.) 4 rounds: 15 KB Push Press 10 Front Rack KB(35/26) lunges -> 15 Burpees 10 Front Rack KB lunges <- Train: A) Back Squats – 5×5 @ 85% B.) 4 rounds: 15 STO (115/75) 10 Front Rack Barbell(115/75) lunges -> 15 Burpees 10 Front Rack Barbell lunges <- Compete: A1) Snatch – 5×1 @ 85% A2) Back Squats – 5×5 @ 85% B.) 4 rounds: 15 STO (155/105) 10 Front Rack Barbell lunges -> 15 Burpees 10 Front Rack Barbell lunges <- -Results to comments!        Read more

Function: A) Back Squats build to heavy 3 rep or….. Make up lift B.) 2 rounds 10 Double KB Clean + Squat (44/35) 30 Air Squats 1000 m Row Perform: A) Back Squats build to heavy 3 rep or….. Make up lift B.) 2 rounds 10 Squat Cleans (135/95) 20 Pistols 1000 m Row Compete: A1) Clean puils – 3×2 – 80-90% focus on form A2) Back Squats build to heavy 3 rep B.) 2 rounds 10 Squat Cleans (205/125) 40 Pistols 1000 m Row  Read more

Function: A) Light KB work (Practice KB Snatch, and Clean.  Work up in wt, as you work up, reps should drop) B.) 3 rounds 12 KB Snatch (6L/6R) 12 KB Push Press (6L/6R) 12 Pull-ups Perform: A) Snatch – 1 rep at 75% or less B.) 3 rounds 12 Hang Power Snatch (95/65) 12 Push Press (95/65) 12 Pull-ups Compete: A1) Snatch – 1 rep 5 lbs heavier than Monday B.) 3 rounds 12 Hang Power Snatch (155/95) 9 HSPU 6″ Deficit 6 Muscle UpsRead more