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.  EMOM – 10 Mins  5 x DB Squat Cleans  B.  2 Min AMRAP  10 x WB  6 x Alternating DB Snatches  Rest 2 Mins repeat for 3 total cycles  Performance – Sport  A.  EMOM – 10 Mins  3 x TNG Squat Cleans (Building)  B.  2 Min AMRAP  10 x WB @ 20lb/14lb  5 x PS @ 75lb/55lb  Rest 2 Mins repeat for 3 total cycles  -Post results under comments    Read more

Why do squats continue to be hard, why do you consistently miss lifts out front when in an overhead position, what is the pain you feel in your knees after a heavy squat day? All questions that anyone trying to become more fit while using functional movements have asked themselves. The simple answer is you have to move into these uncomfortable positions more often. Remember normal tissue doesn’t hurt, and at one time in all of our lives squatting, crawling, and putting our arms over our head, were as routine to us as breathing. Years of inactivity or not continuing to get into mobile positions make even the simplest of moves such as squatting painful. But with a little focus and daily practice we are all capable of getting our “child like” mobility back. I’m going to use an air squat as an example for you to apply to the...Read more

6:00 PM KB CLASS A. 5 RDS – 5 R/L TGU (COMPLETE ALL REPS ON ONE SIDE BEFORE SWITCHING HANDS) B. 5 RDS – 5 SQUATS – 5 PULL-UPS C. 9 OTM – 13 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 Fitness A.  Back Squats – 5 x 5 w/3 Min Rest B.  12 Min AMRAP 60 x Calorie Row 40 x Russian Swings 20 x Close Grip Push-ups Performance – Sport A.  Back Squat Clusters – 3 x 2,2,2 w/10 Sec Rest  3 Min Rest  B.  12 Min AMRAP  60 x BOB  40 x PC @ 115lb/85lb (Sport at 135lb/95lb)  20 x Ring Dips  -Post results under comments  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 All levels   In Teams of 2 50 x Burpee over Box Jumps 1K x Row 100 x Wallballs 1K x Row 200 x DU (2:1) 1K x Row -Partition reps as needed, one partner working at all times.   -Post results under commentsRead more