Announcements Our next Family and Friends day for all classes and locations is February 17th.  Follow this link to RSVP yourself and your friend!  If you have any questions, please email us at [email protected]   There will be no WeightLifting at 9am this Saturday    Do you need to work on those double-unders?  Come join us with World Champion Molly Metz for a two hour Double-under seminar to help you successfully get those Double-unders!   Date:  Sunday, February 16  Time:  9:30am – 11:30am   Click HERE to Register All Levels A.  20 Min AMRAP 6 x Hang Power Snatches 12 x T2B 12 x Front Rack Lunges @ 115lb/85lb -Post results under commentsRead more

Movement Seminar March 1st at Empowered Chiropractic.  This seminar features Dr. Chris Tuttle of Empowered Chiropractic and Cory Felderman SFG 2.  It will cover many topics to improve your health and empower your body.  It is free to members of Crossfit Progression!  Act fast, space is limited. 6:00 PM KB CLAS A. 5 RDS – 1 DEADLIFT -15 PUSH-UPS B. TABATA – SCORPION PUSHUP – ALTERNATING BRIDGE – LEOPARD CRAWLS – REST 1 MINUTE BETWEEN ROUNDSRead more

Announcements Our next Family and Friends day for all classes and locations is February 17th.  Follow this link to RSVP yourself and your friend!  If you have any questions, please email us at [email protected]   There will be no WeightLifting at 9am this Saturday    Do you need to work on those double-unders?  Come join us with World Champion Molly Metz for a two hour Double-under seminar to help you successfully get those Double-unders!   Date:  Sunday, February 16  Time:  9:30am – 11:30am   Click HERE to Register     Fitness  A.  EMOM – 12 Mins  1st Min – 10 x Russian Swings  2nd Min – 10 x Box Jumps  3rd Min – 5 – 8 x Burpees  B.  5 Rounds AFAP  30 x Squats  20 x Push-ups  50 x DU  Performance – Sport  A.  EMOM – 12 Mins  1st Min – 5 x SC + PJ @ 95lb/65lb +++ (Sport @ 135lb/95lb ++)  ...Read more

Announcements Our next Family and Friends day for all classes and locations is February 17th.  Follow this link to RSVP yourself and your friend!  If you have any questions, please email us at [email protected]   Do you need to work on those double-unders?  Come join us with World Champion Molly Metz for a two hour Double-under seminar to help you successfully get those Double-unders!   Date:  Sunday, February 16  Time:  9:30am – 11:30am   Click HERE to Register Fitness – Performance  A.  EMOM – 15 Mins  1st Min – 6 – 8 x Bar Taps  2nd Min – 10 x Pistols or Scaled Pistols  3rd Min – Max distant HS Walk or 20M Bear Crawl  B.  4 Sets  500M Row  2 Min Rest  Sport  A.  3 Sets  500M Row  2 Min Rest  Rest 5 Mins after the final set…  B.  3K Row (Hard Effort)  -Post results under comments    Read more

No 6:00 PM KB Class today:  Following workout can be performed in the Progression room at CFP Strength.  Make sure to still check in if you are using the Progression room. If you haven’t yet been to an Olympic Weightlifting class this is the perfect time.  Warmup:  Repeat the following circuit two times: – 10 cross body touches (ex. Touch elbow to knee in a standing postion) – 3 R/L upper and lower body segmental rolls – 10 rocks followed by 10 head nods – 10 forward/backward crawls (count each time your hand touches the ground.  Baby crawl the first round and leopard crawl the second round) Then: 4 RDS -10 2 Hand swing -10 push ups or 50% of max reps, which ever is smaller A. 5 RDS – 5 double KB Clean & Press – 5 pull ups (8 inverted rows on rings) – 7 double KB Front...Read more