A1.  Prowler Pushes x 6 A2.  Tire Flips x 10 A3.  Sled Pulls x 4 A4.  Sledge Hammer Hits x 20 Explanation of movements and order will be explained during class  B.  AFAP: 40-30-20-10 Box Jumps Alternating Push-ups Lunges Sit-ups -Post results under commentsRead more

A1.  Romanian Deadlifts – 3 x 8 w/45 sec rest  A2.  Kettlebell Presses – 3 x8-10 w/45 sec rest  A3.  TGU – 3 x 5 (L/R) w/60 sec rest  Perform movements as a circuit, for example, perform 1 set of A1/rest, 1 set of A2/rest, 1 set of A3/rest and repeat.   B.  AFAP (As Fast As Possible!!!!): 1000m Row  Followed by…  5 Rounds  20 x Russian Kettlebell Swings (Heavy)  50 x Double-unders (100 singles)   -Post results under comments    Read more

Scott’s Story I was one of the first people to join CrossFit Progression in the fall of 2009. I had just finished my first rugby season and was more than a little frustrated. For some reason I thought I would still have the body and endurance of a college football player, but I quickly found that was not the case. I worked hard, I got stronger, and I got faster. There’s nothing particularly surprising about that. What I wasn’t prepared for, however, was just how much everything else associated with our gym would change over the next few years. It’s been a lot of fun to watch. I’ve seen our box double in size and then double again. We started with a few weights in a hallway and now we’re outgrowing a warehouse. I’ve seen our coaches start a little rough around the edges and then mature into experienced trainers....Read more

A.  In teams of 2-3 perform as many reps as possible of:  For 2 rounds:  Sand Bag Sprints  Tire Flips  Prowler Pushes  Sled Pulls  Ball Slams Partner Farmer Carries  Air Dyne for Calories  Rope Pulls  Groups have 90 seconds at each station with a 30 second transition phase to move onto the next station.  Movement standards will be explained during class.   -Post results under comments    Read more

A.  Snatch Review  B1.  10 Minute AMRAP:  10 x Hang Power Snatches @ 45lb/65lb  10 x Burpees  10 x Hollow Rocks  B2.  Open Athletes only, 10 Minute AMRAP:  30 x Snatches @ 75lb/45lb  30 x Snatches @ 135lb/75lb  30 x Snatches @ 165lb/100lb  As many snatches for the rest of the period @ 210lb/120lb  -Post results under comments    Read more