Cycle 2 – Week 8 – Session 2 Program Intensity – 90% A.) Front Squat + Push Press + Split Jerk – 7×1 B.) Snatch – 3 Pos dead lift + snatch – 12 minutes  to work up to a heavy single Clean – 3 Pos dead lift + clean – 12 minutes to work up to a heavy single – You may have noticed we have done this movement or similar movements the past weeks. We are going to be practicing this drill or similar variations, for the next couple of weeks in order to correct a small technique flaw I am seeing through out most of the gym. Everyone for the most part has gotten the idea of shifting there weight back to there heals, but what is happening is people are dropping there chest instead of keeping parallel to there focal point. Main focus for the next...Read more

The Truth about Grains! Why They Make You Sick? In the past I used to write a lot about grains- why the best thing you could do for your health, is quit eating them and how in reality everything that you hear on a daily basis about “the health benefits” of eating grains is totally wrong. Lately, I receive a lot of messages from people, who tell me how I am wrong about grains. Obviously all of them have one favorite argument- “how people have survived for thousand years, eating mainly grains”; “how my grandma or my great grandma ate mainly grain products, but they are healthier, than people nowadays and so forth.” And tell you the truth, you are right- about the fact that my grandma and my great grandma ate grains and they are still healthy. Actually, my great grandma was 90 years old, when she used to...Read more

LOOKS LIKE OUR WARMUP NO SATURDAY KB CLASS 6:00 PM KB CLASS A. 1 RD 1 TGU L/R 10 1-H SWING L/R 2 TGU L/R 10 1-H SWING L/R 3 TGU L/R 10 1-H SWING L/R 2 TGU L/R 10 1-H SWING L/R 1 TGU L/R 10 1-H SWING L/R    Read more

THE WHOLE LIFE CHALLENGE IS BACK!!! Unique Community Discount Code (UCDC): WLCRYGBsbPoc Unique Community Discount Link (UCDL): https://www.wholelifechallenge.com/wlcfall2013/partners/cfp Both our CODE and our LINK will do two things: Give you a $5 discount on registration Register you with OUR Community PRICING Regular price of the Challenge $49 Early registration price $44 Player discount applies to both regular and early registration price Fitness  A.  4 Sets NFT  4 x Deadlifts  45 Sec Rest  8/8 x Kettlebell Floor Press  45 Sec Rest  B.  20 Min AMRAP  400M Run  20 x Russian Swings  Performance  A.  Every 90 Secs  4 x Deadlifts  8 x Pause Push-ups  (3 Sec Static Pause on the Bottom)  B.  20 Min AMRAP  400M Run  10 x Hang Power Cleans @ 135lb/95lb  Sport  A.  4 Sets NFT  8/8 x Bulgarian Split Squats  45 Sec Rest  9-10 x Weighted Close Grip Chin-ups  45 Sec Rest  B.  EMOM – 20 Mins  Even –...Read more

Date:  October 19th – 20th Saturday – 9am – 5pm Sunday – 9am – 4pm  How do you successfully win the Affiliate Cup at the CrossFit Games, compete in multiple CrossFit® Games and making podium as an individual and team, run two gyms, as well as being a husband and a father? Only one person in CrossFit  fits the bill: Tommy Hackenbruck. the head of Ute CrossFit is here to give you the run down during this two day training camp at CrossFit Progression. Saturday 8 hours 1 hour- Bio and history of myself, gym and hackspack 1.5 hours- What it takes to win 1 hour- creating a winning training environment 1.5 hours- Workout led by Tommy 1 hour- Lunch 1.5 hours- Programming .5 hours- Q&A The workout for Saturday will be a strength and skill focus.     Sunday 7 hours 2.5 hours- Programming 1.5 hours- Workout 1 hour-...Read more