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

WORKOUT 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds MEN – includes Masters Men up to 54 years old 95-lb. overhead squats Chest-to-bar pull-ups WOMEN – includes Masters Women up to 54 years old 65-lb. overhead squats Chest-to-bar pull-ups MASTERS MEN – includes Masters Men 55+ 65-lb. overhead squats Chin-over-bar pull-ups MASTERS WOMEN – includes Masters Women 55+ 45-lb. overhead squats Jumping chest-to-bar pull-ups Notes Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as...Read more

NO 6:00 PM KB CLASS TONIGHT – can use the Progression room to do the following workout.  If you haven’t had an opportunity to check out a Olympic Weightlifting class this is the perfect time.  Otherwise, head over to CFP HQ to watch all the athlete’s take on Open workout 14.2.  Warmup: 2 rounds – 5 x Goblet squat – 10 R/L halo with a light kettlebell – 10 pump stretch – 3 R/L segmental rolls A. 5 RDS – 1 Deadlift – 10 explosive KB swings with a bell at 30% of bodyweight – 15 pushups Rest 2 min. between rounds B. 6 RDS – 7 Goblet squats – 20 feet Leopard Crawl – forward/backward Cooldown: 1 minute of each – couch stretch L/R – Upward facing dog – Downward facing dog Home workout: 3 RDS – 10 R/L marching in place – 3 R/L upper/lower body segmental rolls...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  A.  Back Squats – 5 x 1 w/3 Min Rest  Note:  Loading should be heavy but not beyond 85% of 1RM.   B.  Option 1  At Recovery Pace  15 Min AMRAP  250M Row  20 x OH Lunges @ 25lb/15lb Plate  20 x Russian Swings  3 x Wall Walks  B.  Option 2 At Recovery Pace  15 Min AMRAP  5 x PC  5 x PP  5 x HSC  5 x PJ  @ 65lb/45lb  400M EZ Row  -Post results under comments    Read more