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! Fitness A.  Back Squats – 3 x 3 w/3 Min Rest (Work up to a moderate weight) B.  10 Min AMRAP 4 x Cal AB 10 x Burpees   Performance – Sport A.  Back Squat Clusters – 3 x (3,3,3) w/15 Sec Rest/3 Min Rest B.  10 Min AMRAP 10 x Thrusters @ 95lb/65lb 10 x Burpees -Post results under commentsRead more

All Levels A.  Back Squat – 4 x 2 w/3 Min Rest B.  AFAP 2K Row 50 x Air Squats 50 x Russian Swings 50 x Sit-ups 50 x BB Push Press @ 45lb/35lb -Post results under comments  Read more

As people of serious fitness to some degree we embrace pain. We continueously put ourselves through awful cycles of heavy squats, horrible metcons, and painful stretches; and yet we can’t put our phone down for longer than it takes to workout to feel anything else (If you don’t have a problem with being attached to your phone then replace it with something else in your life TV, Computer, etc.). I know I am not alone in feeling a certain disconnect when I forget my phone at home, or start to panic when I fear my phone has been lost. But what are we missing out on when are constantly having to swipe, search, and like (facebook reference). Don’t get me wrong I love a funny Cat picture as much as the next person but is there any part of you that maybe feels like your phone is disconnecting you from...Read more

Strongfirst Kettlebell User Course at CFP, April 6th. 6:00 PM KB CLASS A. 5 RDS – 2 DEADLIFTS – 10 2-HAND SWINGS @ 30% BODYWEIGHT B. 7 RDS – 5 R/L PRESS – 20 F/B LEOPARD CRAWLSRead more

WORKOUT 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters Women up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 14 lb. to 9-foot target 30 cleans, 95 lb. 20 muscle-ups MASTERS MEN – includes Masters Men 55+ Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 9-foot target 30 cleans, 115 lb. 20 muscle-ups MASTERS WOMEN – includes Masters Women 55+ Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 10 lb. to 9-foot target 30 cleans, 65 lb. 20 muscle-ups...Read more