WORKOUT 14.5 MEN – includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN – includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS MEN – includes Masters Men 55+ 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS WOMEN – includes Masters Women 55+ 21-18-15-12-9-6-3 reps for time of: 45-lb. thrusters Burpees Notes This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout. This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do...Read more

Never give up Never call it quits Never be afraid to be afraid Never let your fear consume you Never think you are the only one with your problem Never be afraid you’ll let someone down, because you will Never feel alone Never be afraid to feel Never pretend like all of these won’t happen to you But most of all, If you remember anything, never give up, keep going.   Be Awesome every day.   See you soon, Coach NicRead more

Announcements: The StrongFirst Kettlebell Course is coming to CrossFit Progression April 6th from 9:45am – 5:45pm for a 1 day seminar.  No previous Kettlebell training required, this is a great opportunity to learn the fundamentals of strength training through Kettlebells!    Sign up here to register Please like CFP’s FIT page.  More info coming soon! All Levels  A.  Back Squats – 3 – 2 – 1 w/3 Min Rest  (Moderate weight)  B.  15 Min AMRAP  at 80%  250M Row  20 x OH Lunge  20 x Russian Swings  3 x Wall Walks  -Post results under comments    Read more

6:00 PM KB CLASS A. 5 RDS – DOUBLE KB – 10 SWINGS BRIEF REST – 5 CLEAN & PRESS BRIEF REST – 5 SQUATS 1 – 2 MIN. REST B. 6 OTM – 10 R/L 1-HAND SWINGRead more

1- Eat a big breakfast 2 – Lemon tea w/ honey 3 – Breathe in the steam as the tea cools, allow it to clear your senses and sinus’ 4 – Sip tea in a comfortable place preferably with a sun lit window to back 5 – Focus on breathing while drinking the tea. Breathe in the good and exhale the bad (anxiety, stress, pain) Realize that you are on your own journey which only you can complete. Loved ones and close friends can cheer you on and encourage, but when it gets down to it the journey is yours. You alone decide where the path leads; maybe on your journey there is no path. At first  this may give you a feeling of no hope and that you really are alone in this world. Take another sip of tea. Breathe in breathe out. Suddenly you realize that you have...Read more