A.  15 Minutes to Establish your 1 rep Max Snatch  B.  15 Minutes to Establish your 1 rep Max Clean and Jerk  C.  3 Rounds AFAP  10 x Power Cleans @ 185lb/135lb  10 x Burpees  8 Min Cap  -Post results under comments  Read more

Paleo Nick Register Here! CrossFit Progression has teamed up with Culinary Expert, Nick Massie, known in the CrossFit world as Paleo Nick. Who is Paleo Nick? Nick is and has been a professional cook for over 17 years. He has formal training in Culinary Arts and focuses much of his attention towards healthy eating and the Paleo diet. “Keep It Paleo!” Nutrition Seminar & Culinary Boot Camp This seminar will include a lecture covering “The CrossFit Diet” which is the first portion of Fitness in 100 Words. The Paleo and Zone Diets will be discussed and we’ll calculate everyone’s body composition and Zone block prescription. After lecture, we’ll break up into five teams and begin the Culinary Boot Camp. Each group will be assigned to one of the meals below and will then prepare 60+ portions, so that everyone can bring home at least 2 helpings of each meal. Each...Read more

A.  10 Minutes of TGU @ Med-Heavy B.  8 Rounds AFAP 10 x CTB Pull-ups  200M Row  20 x Unbroken Double-unders  1 Min Rest after each round  -Post results under comments   Read more

A.  Filthy Fifties  AFAP  50 x Box jump @ 24/20  50 x Jumping pull-ups 50 x Kettlebell swings @ 1 pood 50 x Walking Lunge 50 x Knees to elbows 50 x Push press @ 45lb/35lb 50 x Back extensions 50 x Wallballs @ 20lb/14lb  50 x Burpees 50 x Double unders –Post results under comments  Read more

A1.  HSPU – 3 x ME w/60 Sec Rest A2.  Strict Pull-ups any grip – 3 x ME w/60 Sec Rest B.  Pick either 1.  4 x 500M Row – 1:1 – Work:Rest or… 2.  4 x 400M Run – 1:1 – Work:Rest C.  Mobility Take 1-2 Thoracic, Upper and Lower extremity mobility drills from this WEBSITE and spend 5 – 10 minutes on them.     -Post results under comments  Read more