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

CFP will be hosting the W.O.D for dogs Saturday August 23rd! All who are interested in participation are welcome to come in for the workout. The workout benefits a great cause and helps the animals who need it! More information on times and sign ups to come soon! Visit the WOD for dogs website here.Read more

Crossfit Progression is once again hosting one of the premier weightlifting meets in the Midwest!  Last year the Minnesota Open brought in over 70 competitors and over 200 spectators! You can expect lots of big lifting, great sponsors, food, and good times. For some athletes this is there qualifying meet for national events so expect some amazing performances. For more information head the MN Open’s website here.  If you are ready to Register go staight to our sign up by clicking on the button below!Read more

Fitness: A.) Strict Pull-ups – 5×3 Pull-up progressions – Kipping pull-up progressions – 10 min B.) 4 Rounds 200 M Run 8 sandbag or goblet squats 8 Pull-ups Rest 1 Min Performance: A.) Strict Pull-ups – 5×3 Pull-up progressions – Kipping pull-up progressions – 10 min B.) 4 Rounds 200 M Run 8 Thrusters 95/65 8 Pull-ups Rest 1 Min Competitor: A.) Strict C2B – 5×3 Muscle up practice or progressions –10 min Work on stringing reps together, jumping to higher rings to start, etc. B.) 4 Rounds 200 M Run 8 Thrusters 135/95 4 MU or 8 C2B + 8 dips Rest 1 Min C.) Before class if possible or after  6×3 Front squat with 3 sec pause on 1st rep Add a little weight each of the first 4 sets until close to a max then decrease slightly for 5 and 6      Read more