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

Announcements CFP will be closed January 1st, we will also be on a skeleton schedule through the New Years.  Please check the schedule for all the updates!  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! All Levels A.  Take 25 Mins to establish a 10RM Back Squat B.  5 Rounds AFAP  5 x Deadlifts @ 275lb/185lb 10 x Burpees -Post results under comments    Read more

Cycle 3 – Week 3 – Session 1 Intensity – 90% A.) Sots Press Muscle Snatch + drop snatch – 6×1 Barwork / pulls   B.) Snatch – 3×1 Behind neck strict press – 6×5 RDL’s – 6×5   C.) Planks – 4 min. Mobility – 10 min. Extra – chest Thoughts for the day: There is no such thing as a bad lift as long as good effort is given.Read more

6:00 PM KB CLASS A. 5 RDS – TGU L/R – 5 PULL-UPS B. 10 RDS – 10 2 HAND SWINGS – 10 M CRAWL F/BRead more