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

  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