Nic Scudamore is the Olympic Weightlifting coach at CrossFit Progression. He is a certified level 1 club coach through USA weightlifting’s certifications standards. Nic has been coaching and competing in Olympic style Weightlifting since 2008. The highlight of his weight lifting career came in 2010 when he competed at the National Junior Weightlifting Championships, which were held in Rochester, MN. Nic found Olympic Weightlifting after high school in his search to stay in competitive sports and has been involved ever since. Nic’s future weightlifting goals include qualifying for the National Championships and becoming a Level 2 senior weightlifting coach. Outside of coaching and weightlifting Nic enjoys playing Rugby for the Rochester Rogues and is always up for a pick up game of hockey. Also Nic enjoys photography and attending music festivals. Certifications: USAW Level 1 Club Coach   Read more

A.  Should Press – 3 x 5 w/2 minute rest  B.  7 min AMRAP  Burpees  Standards for the burpee will be explained in class.  Everyone will be partnered up for this WOD so you can have a judge to uphold the STANDARDS.  If you’re judging …do not be afraid to NO REP a bad burpee!   C.  4 x 10-15 GHD sit-ups  -Post results under commentsRead more

A.  Skill Practice  B.  3 x ME L-sits  C.  10 x 200m Rows w/45 sec rest  -Post results under comments  Read more

A.  With a Partner complete a 25 minute AMRAP of:  5 x Thrusters 95lb/65lb  10 x Pull-ups  15 x Push-ups  –1 partner is allowed to work at a time.  Each effort must be an all out effort.   B.  100 x Partner Sit-ups   -Post results under comments    Read more

From a member: “I started the Fundamentals class 10/17/2011 really out of shape physically and mentally. I told Alex early on that I was “a quitter”. So I told him if he thought I was in anyway “quitting” I gave him permission to “motivate” me however he thought would work best. At the end of 3 weeks of the Fundamentals class it was time to move into the gym and start taking classes with the other experienced CrossFitters. I was really nervous and wanted to continue in the beginner’s class because I didn’t think I was “ready” for the regular workouts. My biggest fear was finishing last; I didn’t want to be the last to finish and I thought I would be finishing last for a long time. I made it into the “big kid’s gym” and have enjoyed every class I have taken. Over the past 4 months I...Read more