Whole Life Challenge – Are you in? -Cally Vinz OK, I’m in. I signed up for the challenge. I read all the materials on the website and wasn’t sure I could do it but Sunday night I just signed up, no more contemplating. It’s a “JUST DO IT” time. I need to loose those last 10 pounds and also prove to myself that I can do it. So I’m in — no excuses. I’m still not totally convinced that I am ready to create this level of discipline in my life but I have 3 weeks to get myself ready. Are you in? Do you need to clean up your diet, drop a few pounds or establish consistency to create a more health life? If you break it down it’s not that bad: • Work out daily (for at least 10 minutes), we can all do that. Go to the...Read more

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