6:00 PM KB CLASS A. 5 RDS – 3 DL – 10 2-HAND SWINGS AT 30% BODYWEIGHT – 5 DBL KB PRESS B. 12 RD OF 30 SEC. ON/OFF – REVERSE LUNGE W/TWIST – PLANK PUSH – ROCKING SHINBOX SWITCHRead more

WORKOUT 14.3 MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 box jumps, 24-inch 365-lb. deadlifts, 35 reps 15 box jumps, 24-inch WOMEN – includes Masters Women up to 54 years old Complete as many reps as possible in 8 minutes of: 95-lb. deadlifts, 10 reps 15 box jumps, 20-inch 135-lb. deadlifts, 15 reps 15 box jumps, 20-inch 155-lb. deadlifts, 20 reps 15 box jumps, 20-inch 185-lb. deadlifts, 25 reps 15 box jumps, 20-inch 205-lb. deadlifts, 30 reps 15 box jumps, 20-inch 225-lb. deadlifts, 35 reps 15 box jumps, 20-inch MASTERS MEN – includes Masters Men 55+ Complete as many reps as possible in 8 minutes of: 95-lb. deadlifts, 10 reps 15 box jumps, 20-inch 135-lb. deadlifts, 15 reps 15...Read more

Sometimes, when I’m trying to be organized I’ll count up my bills at the end of the month. This usually includes a tallying of what I’ve paid for supplements. Often times I end up asking myself the same question, do I really need that supplement? Here is a list of the supplements I have been consistently consuming: SFH Pure Whey, Dymatize Creatine Monohydrate, SFH fish oil, and Progenex Force (caffeine). Although I may consistently take the above mentioned supplements I find my performance levels to be much higher and much more consistent when I have done the following 3 things. First and foremost having slept for at least 7 hours. Second having ate my body weight in grams of lean natural sources of protein (does not include protein powder, grass fed animals are best). And third I have eaten enough healthy-ish carbs. Carbs I don’t have an exact number and...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!   All Levels A.  Back Squats – 1 x 3, 1 x 2, 2 x 1 w/3 Min Rest  B.  12 Min AMRAP  200M Row  4 x <-> Shuttle Run  20 x Sit-ups (Weighted optional)  -Post results under comments    Read more

6:00 PM KB CLASS A. 10 RDS – 10 R/L 1-HAND SWINGS – BODY ARMOR COMPLEX – DOUBLE KB   2 X CLEAN, 1 X PRESS, 3 X SQUAT – REST AS NEEDEDRead more