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

6:00 PM KB CLASS A. 3 LADDERS -(1 – 5) DOUBLE KB PUSH PRESS – 5 R/L SNATCH BETWEEN RUNGS B. 4 X 1 MIN – REVERSE LUNGE W/TWIST – PLANK PUSH – SIT THRU – HOLLOW ROCK – 30 SEC. REST BETWEEN MOVEMENTSRead more

Fitness: A.) Deadlifts – 5×3 – medium / heavy B.) 1 Min AMRAP DL – pick a weight you can move smoothly through the first minute with only 1 or 2 breaks (approx 60%) 2 Min AMRAP 3 DL 6 Sit-ups 3 Min AMRAP 3 DL 6 Sit-ups 9 Box step ups (24/20) 4 Min AMRAP 3 DL 6 Sit-ups 9 Box step ups (24/20) 12 Push-ups Performance: A.) Deadlifts – 5×3 – medium / heavy B.) 1 Min AMRAP DL – pick a weight you can move smoothly through the first minute with only 1 or 2 breaks (approx 60%) 2 Min AMRAP 3 DL 6 Sit-ups 3 Min AMRAP 3 DL 6 Sit-ups 9 Box Jumps (24/20) 4 Min AMRAP 3 DL 6 Sit-ups 9 Box Jumps (24/20) 12 Push-ups Competitor: A.) Deadlifts – heavy 3 rep – SHOULD NOT BE A MAX – 85% or less should take 4-6 sets to...Read more