A.   Novice  – 20 Minute AMRAP  10 x Ring Rows/Jumping Pull-ups  10 x Push-ups  10 x Squats  Intermediate – 20 Minute AMRAP  10 x Pull-ups  10 x Push-ups  10 x Wallballs  Advance – 20 Minute AMRAP  10 x CTB Pull-ups  10 x HSPU – 4 inch Deficit  10 x Wallballs @ 11Ft/10Ft  Rest 5 Minutes and then part B B.   Novice: 4 x 200M Row w/Rest as needed Intermediate/Advance:  4 x 300M Row w/2-3 Min Rest -Post results under comments    Read more

I’m proud to announce our next Throwdown series at CrossFit Progression.  The Super Friends Throwdown will be a  4 person co-ed team event consisting of workouts and challenges involving the entire team.  Teams will consist of 2 males and 2 females of any level.  There will be no separate divisions for the competition and this is a CFP members only event. The theme for the Throwdown is Super Heros.  Teams are welcome but not required to dress up as their favorite Super Hero.  There will be a prize awarded to the best dressed team. There will be an early bird registration fee of $30 dollars per team member.  Rates will increase to $40 dollars per team member January 28th.  All participants will receive an events t-shirt as long as they register before January 28th.  Past this date t-shirts are not guaranteed. Registration Payment Link Team Registration Link  Like our page HereRead more

A hint for our next event on Saturday Feb 23rd, 2013 Save the date!! **There are no Classes Christmas Eve and Christmas Day, happy holidays! A.  Front Squats – 3 x 5 w/2 Min   B.  Jackie  1000M Row  50 x Thrusters @ 45lb/35lb  30 x Pull-ups  (10 Min Cap)  -Post results under comments  Read more

A.  Take 15 Minutes to build up to the heaviest load possible for the following complex – 1 – Push Press + 1 – Push Jerk + 1 – Split Jerk B.  3 Rounds AFAP 10 x Deadlifts @ 185lb/135lb (Adv: 225lb/185lb) 15 x Bar Facing Burpees  20 x Weighted Step-ups – 24inch/20inch @ 45lb/25lb  -Post results under comments  Read more