6:00 PM KB CLASS A. 4 RDS – 3 DEADLIFT – 15 PUSH-UPS B. 6 RDS – 6 SQUATS – 10 M CRAWL F/BRead more

Announcements Holiday Hoedown December 14th!!!   Starts at 7pm – 10pm Fitness A.  Front Squats – 5 x 2 w/2 Min Rest B.  2 Rounds AFAP  30 x Heavy Russian Swings  20 x Heavy Goblet Squats  10 x Burpees  Performance  A.  2 x Clean + Jerk – 5 x 2 w/2 Min Rest    Notes – 1 rep = 2 cleans followed by the split jerk   B.  2 Rounds AFAP  20 x Back Squats   15 x Bar over Burpees  10 x STO  @ 115lb/85lb  – Scale accordingly   15 Min Cap  Sport  A.  1 x Clean + 1 x Hi Hang Clean + Jerk – 5 x 2 w/2 Min Rest  B.  AFAP  30 x Back Squats @ 225lb/155lb  30 x Jerks @ 185lb/135lb  30 x Thrusters @ 135lb/95lb  1 Bar, Start from the ground  -Post results under comments    Read more

Cycle 2 – Week 4 – Session 4 Intensity – 85% A.) Sots Press – 3×5 Power Jerks – 5×2 Barwork – 30 reps   B.) Clean – Pos 2 pause + full clean Strict PRess – (front rack) 3×7 GM’s – 3×7   C.) Planks 4 min. Mobility – 10 min Extra – shoulders Link of the day: http://bretcontreras.com/a-better-way-to-cue-knees-out-in-a-squat/Read more

Announcements Save the Date – Holiday Hoedown December 14th!!!   Starts at 7pm – 10pm All levels A.  20 Min AMRAP @ 80% effort  Complete in any order   250M Row  10 x BB Box Step-ups (Drag the back foot) 4 x Wallwalks 10 x KB Bent Rows (5/5) 20 x Weighted Sit-ups -Post results under comments  Read more

Are you looking for a great holiday gift? Look no further than our CFP Holiday Bundle; only available at CrossFit Progression HQ.Read more