Announcements We will be having normal class hours at 8am, 9am, and 10am this Saturday the 4th.  There will be no 11am class.  Please join us for the official CFP Grand Opening Celebration on Saturday January 4th starting at 12 pm –  4 pm.  There will be catering from Johnny Mango, Meat Raffle to raise money for the Boys and Girls Club, and guest speakers and games throughout the festivities.  Friends and family are welcome, we look forward to seeing all of you there! All Levels A.  Take 20 Mins to establish a 1RM Thruster (Ground) B.  12 Min AMRAP 20 x Wallballs @ 20lb/14lb 15 x Pull-ups  10 x Box Jumps @ 24inch/20inch  -Post results under comments  Read more

We are offering $300 off memberships. This comes to a 25-30+ savings per month.  Our lowest rates in 18 months. Act now this goes away as soon as 20 people have taken this offer.   Fill out a contact form on this site or email: info@CFPfit.comRead more

Announcements No classes for today! We will be having normal class hours at 8am, 9am, and 10am this Saturday the 4th.  There will be no 11am class.  SAVE THE DATE!!!  Please join us for the official CFP Grand Opening Celebration on Saturday January 4th starting at 12 pm –  4 pm.  There will be catering from Johnny Mango, Meat Raffle to raise money for the Boys and Girls Club, and guest speakers and games throughout the festivities.  Friends and family are welcome, we look forward to seeing all of you there!Read more

What is a grand opening; The best definition I could come up with was a“Magnificent Beginning”.  Saturday January 4th we would like to invite everyone, friends, family, co-workers, and  acquaintances to be apart of our magnificent beginning at Crossfit Progression (CFP). You might be thinking “haven’t these guys been around for the better part of the last decade?” and you would be right. We now have two locations and couldn’t think of a better way to showcase our community than having a grand opening at our new location celebrating the beginning of an amazing future. We are inviting you, and everyone you know to come be apart of our community for the day! As the original Crossfit community of Rochester we feel lucky to have been and still be apart of so many people’s lives. We are proud to be chosen by so many people in the Rochester area community...Read more

Cycle 3 – Week 3 – Session 2 Intensity – 90% Notes: This is a load week but with great focus you should be able to make all of your lifts. A.) Sots Press – 3×5 Snatch Balance – 5×2 Barwork / pulls   B.) Snatch – 3 pos DL – Target goal is 80% of your 1rm, after that 3 misses and your done FS – 5×2 w / pause 1st rep RDL’s – 6×5   C.) Navy Seal Sit ups – 40 Mobility Extra – Tricep / Biceps Thoughts for the day: Think about what you do what you do. Remember why you started. Usually it wasn’t to be the best, it was the feeling you got from doing what you do. Stick with it, take the small victories.Read more