Cycle 2 – week 4 – Session 3 Intensity – 85% A.) Sots Press – 3×5 Snatch Balance – 5×2 Barwork – 30 reps   B.) Snatch – POS 2 Pause + full Snatch FS – 4×3 w/pause on 1st rep RDL’s – 4×7   C.) Hollow Rocks – 60 Mobility – 10 min. Extra – Tricep / Bicep Link of the day – http://www.allthingsgym.com/klokov-ilin-polovnikov-weightlifting-seminars/Read more

Christmas trees are starting to go up in windows, snow is dusting the ground and the roads and stores are filled with people trying to get all of their holiday shopping done in time for the holiday parties. This may or may not be a stressful time of year for you, but for all of us, the holidays change our daily living and weekly schedules. When our schedules change, there is a lot of room for error when it comes to our health and fitness. The CFP Holiday Guide is a way that Crossfit Progression is trying to help even the most stressed member through the holiday season in the best shape possible. If you have already put the CFP Holiday Guide into your Trash box and have no plans of digging it out and reading it, I thought that maybe a smaller version may get your attention. It really...Read more

6:00 PM KB CLASS A. 5 RDS – 5 DBL KB CLEAN & PRESS – 5 SQUAT – 5 PULL-UPS B. 8 MIN 15 SEC ON/OFF – 1 HAND SWING  Read more

Announcements Save the Date – Holiday Hoedown December 14th!!!   Starts at 7pm – 10pm Fitness – Performance A.  3 Sets 5 x Push Presses (Ground) 60 Sec Max Effort Row/Ski Erg/Airdyne – Calories 90 Sec Rest B.  AFAP  500 x Double-unders (5:1) Every Min on the Min x 6 American Swings @ 1.5 pood/1 pood Sport A.  3 Sets 5 x Push Presses (Ground) TNG     60 Sec Max Effort Airdyne – Calories 90 Sec Rest B.  AFAP 500 x Double-unders Every Min on the Min x 3/2 Muscle-ups -Post results under comments  Read more

Cycle 2 – Week 4 – Session 2 Intensity – 85% A.) Sots Press – 3×5 Muscle Clean + Power Jerk – 6×1 Barwork – 30 reps   B.) CandJ – 7×1 @ 80% Back Squats – 4×5 @ 85% GM – 4×7   C.) Planks 4 min. Mobility – 10 min. Extra Hamstrings Link of the day – Brand new weightlifting blog! Very cool content! – http://lizbecker63.blogspot.com/  Read more