There will be only 2 classes today at 8am and 9am, Happy Memorial Day!  A.  MURPH  For total time:  1 x Mile Run  100 x Pull-ups  200 x Push-ups  300 x Air Squats  1 x Mile Run  -In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. -Post results under comments    Read more

A.  OHS – 5 x 1 w/60 Sec Rest  B.  Back Squat – 1 x 20 UB (5lb increase) Choose your WOD  C1.  Pheezy  3 Rounds AFAP  5 x Front Squats @ 165lb/110lb  18 x Pull-ups  5 x Deadlifts @ 225lb/155lb  18 x T2B  5 x Push Jerks @ 165lb/110lb  18 x HR push-ups  or  C2.  Perform AFAP   3 Rounds:  20 x Burpees  30 x Walking weight lunges @ 35lb/25lb (Each hand)  15 x HR push-ups  30 x Russian Swings @ 70lb/53lb  -Post results under comments Read more

A.  Thrusters – 4 x 5 w/90 Sec Rest  B.  In Groups of 3-4 Complete  200M Run (Together)  200 x Pull-ups  200M Run (Together)  200 x Thrusters @ 65lb/45lb  200M Run (Together)   Everyone in your group must be present before moving onto the next movement.   -Post results under comments  Read more

A.  20 Minutes of Muscle up/Pull-up progression and practice B1.  3 x 3-5 MU or 8-10 Pull-ups B2.  3 x 20-30 Double-unders C.  12 Minute AMRAP  10 x Hand release push-ups  20 x Double unders  200M Row  -Post results under comments    Read more

Steve and Cally Vinz [youtube=http://www.youtube.com/watch?v=tuiBalZh0mk&feature=youtu.be] Steve Vinz  1. In general, what is your background? My athletic background is obviously dated….however, I played high school sports (baseball, basketball, and football), college sports (baseball), ran 2 marathons (Grandma’s Marathon and Twin Cities Marathon), ran several 10K’s, and biked a couple of centurions. 2. Age, occupation? 58, Sr. Program Manager (IBM). 3. How did you get to know about CrossFit, how did you start? I was introduced to CrossFit Progression by our son Shawn and his fiancé Staci back in November, 2011.  I started CrossFit by taking the Beginners Class with my wife Cally. 4. How has CrossFit changed your life, life style, level of fitness? Joining the CrossFit Progression community has been a life changing experience for me.  Thanks to all the CrossFit members and coaches who have welcomed me, never making me feel out of place, out of shape, or too...Read more