Normal Schedule at CFP HQ today.  Friends and Family at Soldiers Field at 3pm.  Grill and Chill will follow! Fitness: A.) Make-up Snatch/clean, Back or front squats, Bench, cardio intervals on bike, rower, running, etc. B.) 4 rounds Run 2 laps 10 Pull-ups 10 KB Front Squat (44/26) Performance: A.) Make-up Snatch/clean, Back or front squats, Bench, cardio intervals on bike, rower, running, etc. B.) 4 rounds Run 2 laps 10 Pull-ups 10 OHS (95/65) Competitor: A.) Make-up Snatch/clean, Back or front squats, Bench, cardio intervals on bike, rower, running, etc. B.) 4 rounds Run 2 laps 10 C2B 10 OHS (135/95) C.) Before workout if possible 5×5 hang power clean – work up to a max Focus on catching in good position such that you could go into a squat or jerk if needed No jumping jack cleans with feet spread 5 feet apart.  D.) After class 15 min recovery row.    Read more

Fitness: A.) Back squats – 6×2 @ 85% – Pause on 1st rep for 3 sec B.) 14 Min AMRAP 7 KB swing 14 WB (20/10) 21 Walking Lunges 28 Mountain Climbers Performance: A.) Back squats – 6×2 @ 85% – Pause on 1st rep for 3 sec B.) 14 Min AMRAP 7 Snatch (95/65) 14 WB (20/14) 21 Walking Lunges 28 DU Competitor: A.) Back squats – 6×2 @ 85% – Pause 2 sec on each rep Do not use bounce, stand up from a dead stop in the bottom B.) 14 Min AMRAP 7 Snatch (135/95) 14 WB (20/14) 21 Overhead Weighted Lunges w/1 kettlebell 28 DU C1.) Strict press 5×5 Pick a challenging weight and use for all 5 sets C2.) 5x(10-15) GHDs or 1 min plank   Results to comments!    Read more

6:00 PM KB CLASS A. 5 RDS – 3 DEADLIFTS – 10 PUSH-UPS B. 4 RDS – 5 KB FRONT SQUATS – 3 PULL-UPS C. 3 X 10 HANGING LEG RAISERead more

    CrossFit Progression welcomes Michael Licatino to our staff!  We are fortunate to add his can do attitude to our core coaching group. Michael Licatino was born doing flips and handstands.  He capitalized on these mad infant skills by joining a gymnastics class at age five.  Since then, sports and fitness have been a constant presence in his life.  Although gymnastics provided the foundation, swimming is his true athletic passion.  Michael has been involved in the sport of swimming since age seven and participated in both high school and collegiate swimming.  He attended Hendrix College, an NCAA Division III institution, where he was named Arkansas Male Swimmer of the Year four years in a row.  Michael also had the honor of being voted Team Captain his junior and senior years in college. Post-college, Michael pursued the sport of triathlon.  He has completed five Ironman triathlons: Coeur D’Alene (twice), Tempe, Louisville,...Read more

Fitness: A.) 4 rounds NFT 15 medball slams 4 cal Assault Bike B.) 4 rounds 20 DB snatch – 10 each arm, light enough to do all 10 UB Walking Lunges <——–>  Row/Ski – 250m Performance: A.) Snatch – 6×1 at 90% or less B.) 4 rounds 20 DB snatch – 10 each arm, light enough to do all 10 UB Broad Jump <—-> Row/Ski – 250m Competitor: A.) Snatch – 4×1 at 90% or less Snatch pulls – 2×1 @ 105% of 1rm B.) 4 rounds 20 DB snatch – 10 each arm, light enough to do all 10 UB 10 High Box Jump (36/30) Row/Ski – 250m C.) 10-15 min bar muscle up practice D.) 10 rounds 30 sec on / 30 sec off Assault Bike (Share with Fitness Trackers)  Read more