Fitness A.  Every 90 Secs for 6 Sets 8-10 x Close Grip Push-ups w/a 1 sec Pause  8-10 x Pull-ups  B.  AFAP  30 – 20 – 10  Wallball Push Presses  Calorie Row  Performance  A.  Every 90 Secs for 6 Sets  3 x Clean and Jerks  B.  AFAP  30 – 20 – 10  Push Presses @ 95lb/65lb  60 – 40 – 20  Double-unders  Runs 300m – 200m – 100m  100M <-> to the grass   1st round should look like:  30 x Push Presses, 60 x Double-unders, 300M Run   Followed by 15 x Pull-ups after each set   Sport  A.  Every 90 Secs for 6 Sets  1 x Clean Deadlift + 1 x Power Clean + 1 x Squat Clean  B.  AFAP  30 – 20 – 10  Push Presses @ 115lb/85lb  60 – 40 – 20  Double-unders  Runs  300m – 200m – 100m  Followed by 5/3 x muscle-ups after each set...Read more

How does one know if they are making progress? You come to the gym as often as you can, complete the workout and then what? Shower, dress, eat, then proceed with the rest of your day. But how do you know that day in and day out you are making progress?? Are you ACTIVELY taking records of your accomplishments? Or are you shaking your head everytime you fail, focusing on certain weights or certain movements and telling yourself, “I will never be able to do that.” In order to feel and believe progress sometimes we must see it. Writing your progressions down is a very important part of your everyday training and Crossfit way of life. At Crossfit Progression, we as Coaches can only do so much to keep track of your weight PR’s and accomplishments. We write it on the whiteboard, send out PR postcards or give you one...Read more

Fitness A.  3 Sets  5 x RDLs  30 x Sec Rest  10/10 x Alternating Lunges (Weighted)  30 x Sec Rest  30 x Sec Plank  30 x Sec Rest  B.  10 Rounds (You go I go)  w/Partner  200M Row 20 x Sit-ups  Performance  A.  EMOM – 8 Mins  3 x Power Snatches (Does not need to be TNG)  B.  10 Rounds (You go I go)  w/Partner  200M Row 20 x Sit-ups  Sport  A.  EMOM – 8 Mins  3 x Power Snatches (TNG)  B.  6 Rounds AFAP  300M Row @ 90%  1:1 work/Rest  -Post results under comments    Read more

6:00 PM KB CLASS A. 5 RDS -5 DBL KB CLEANS -5 DBL KB FRONT SQUAT -5 DBL KB PUSH-PRESS B. 10 RDS -10 2 H SWING -5 BEAR SQUAT PRESS C. 3 X 1 MIN. DBL KB RACK HOLD  Read more

Community WOD Partner Fight Gone Bad A.  3 Rounds w/Partner   90 Secs Wallballs 90 Secs Sit-ups (10/5) 90 Secs 10M Shuttle Run 90 Secs Burpees (5/3)  90 Secs Calorie Row (10/5)  90 Secs Rest  -Post results under comments  Read more