This week we have a blog from our very own Sue Ryan! Sue is a member at CFP Strength and mainly attends Olympic Weightlifting classes. In her blog Sue shares her experience and how far she has come since starting at CFP. Enjoy! A New Pair of Shoes Today, I received a new pair of shoes, weightlifting shoes to be exact. Now, you wouldn’t think that this would be something that would require the attention of a blog or even necessarily to boast on Facebook, but for me it is huge. One year ago I made a commitment to Cross fit Progression. It was after my doctor told me I was pre diabetic and that I could take medicine or build muscle. I was 56 years of age, and although I had ran for 30 years, I lacked muscle tone and had no upper body strength to speak of. I...Read 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! Fitness A.  Deadlift – Every 75 Secs for 5 Sets   3 x 65% 2 x 70% 1 x 75% 1 x 80%-85% 1 x Max Load B.  10 Min AMRAP  3 – 6 – 9 – 12 – 15 – 18….  DB Thrusters  Russian Swings  Performance – Sport  A.  Snatch – Every 75 Secs for 5 Sets  3 x 65%  2 x 70%  1 x 75%  1 x 80%-85%  1 x Max Load  B.  10 Min AMRAP  3 – 6 – 9 – 12 – 15 – 18 ……  Power Cleans @ 135lb/95lb  T2B  -Post results under...Read more

APRIL 6TH STRONGFIRST KB COURSE AT CFP HQ!  A FULL DAYS WORTH OF SKILLS AND PROGRESSIONS TO FINE TUNE YOUR TECHNIQUE.  OPEN TO ALL LEVELS OF EXPERIENCE. 6:00 PM KB CLASS A. 6 R/L TGU (COMPLETE ALL REPS ON ONE SIDE BEFORE SWITCHING ARMS) B. 10 MIN. AMRAP – SQUAT LADDER 1-5 C. 9 MIN. OTM – 14 2-HAND SWINGS – 5 PUSH-UPSRead more

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 – 5 x 5 w/3 Min Rest B.  EMOM – 15 Mins   1st Min – 5 x Strict Pull-ups 2nd Min – 5 – 8 x DB Push Presses 3rd Min – 10 x Burpees Performance – Sport  A.  Back Squat Clusters – 3 x 2,2,2 w/10 Sec Rest  3 Min Rest B.  EMOM – 15 Mins  1st Min – 5 – 8 x Pull-ups (Scale to your level)  (Sport – 3 – 5 x Muscle-ups)  2nd Min – 5 – 7 x STO (Build in weight)   3rd Min – 10 x BOB...Read more

If you are competing in the 2014 CrossFit Open you most likely have just completed WOD (workout of the day) 14.3. If you are reading this and don’t know what the CrossFit Open is all you need to know is it is the beginning of the World’s largest, most legit, fitness competition and WOD 14.3 involved heavy deadlifts and box jumps. It was a nasty combination to say the least. Both pretty basic movements allowing one to push their body to its limits for 8 minutes. In my opinion looking from the outside in, this has been one of the best WOD’s yet. Even if you feel frustrated or deceived by 14.1(Double Under jump ropes), and 14.2(Chest to Bar Pull ups), this WOD in my opinion was the greatest test yet. 14.3 has been my favorite WOD because of its testing of one of the most basic movements we perform...Read more