6:00 PM KB CLASS A. 5 RDS – DBL KB COMPLEX – 5 SWINGS – 5 CLEAN & PRESS – 5 FRONT SQUATS Rest 1 – 2 minutes between rounds B. 6 min. OTM – 10 R/L 1-Hand swingsRead 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.  20 Mins of Handstand Progressions  B.  AFAP  20 x Cal Row  15 x Burpees  20 x Sit-ups  15 x Cal Row  15 x Burpees  20 x Sit-ups  10 x Cal Row  15 x Burpees  20 x Sit-ups  5 x Cal Row  15 x Burpees  20 x Sit-ups  Performance – Sport  A.  3 Sets NFT  20 x Pistols  <-> 10M HS walk or ME HS hold  5/3 x Muscle-ups  B.  AFAP  100 x DU  15 x Burpees  10 x T2B  75 x DU  15 x Burpees  10 x T2B  50 x DU  15 x Burpees  10 x T2B  25 x DU  15 x Burpees  10 x...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 Fitness A.  EMOM – 10 Mins 2 – 3 x DB Manmakers B.  Every 2 Minutes for 5 Sets  3-6 x DB PC + Jerk  8 x Box Jumps w/Step down  10 x Push-ups  Performance – Sport  A.  EMOM – 10 Mins  3 x TNG Squat Snatches (Build)  B.  Every 2 Minutes for 5 Sets  6 x Hang Power Cleans + Jerks @ 115lb/85lb (Sport at 135lb/95lb)  8 x Box Jumps  10 x HR Push-ups  -Post results under comments  Read more

6:00 PM KB CLASS A. 6 RDS – TGU L/R – 5 PULL-UPS B. 9 MIN. OTM – 12 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 – 4 x 5 w/3 Min Rest B.  7 Min AMRAP 10 x Wallballs 10 x Pull-ups or 20 x Russian Swings Performance – Sport A.  Back Squat Clusters 3 Sets – 3, 3, 3, w/15 sec Rest 3 Min Rest B.  7 Min AMRAP 10 x Wallballs @ 20lb/14lb 10 x Pull-ups -Post results under comments  Read more