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

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!     A.  In Teams of 2  20 Min AMRAP (You go I go full rounds)  30 x DU or 60 Single-unders  10 x Pull-ups  10 x Wallballs  -Post results under comments    Read more

Ever have one of those “off days”? Things start out awesome, it seems like good vibes are in the air and you actually feel like you’re floating instead of walking. But then one by one little things start to happen those good feelings are followed by a crash of anxiety, fear, and resistance. And all of those feelings that you thought were tucked far away in your conscience start to creep out. You take a nap and overslept for work; feel the anxiety start to creep in as you speed in your car to work. You walk up to the door only to realize that you left the office keys at home. You speed back home and finally make it in to work flustered, frustrated, and frazzled, ……………..STOP. Remember you’ve been here before, and because you are reading this you must have made it. To this point you have won,...Read more

“Quotes” they’re cliche, recycled, and usually incorrectly credited meme’s on facebook. Sometimes quotes are just a good thought that you need to get through your day; no matter who wrote them. I’m a believer that inspiration is something best taken in daily. A lot of time the right compilation of words will do it for me, or give me the mindset that I need for that day, week, month, year, years, to finish the task at hand. One of my favorite quotes that I always like to return to is Theodore Roosevelt’s “Man in the Arena”. Theodore Roosevelt himself was what I like to consider a man’s man and was by no means physically gifted growing up as a very sickly child. Anyways here’s the quote which is a small excerpt from a larger document. “It is not the critic who counts; not the man who points out how the...Read more