Kids classes at 6:30 PM!   Movement Warm-up Set  Junk Yard Dog Warm-up  Clean Progressions  A.  4 x 3 Squat Cleans /2 minute rest  B.  4 x 2 Clean Pulls /1 minute rest (Go Heavy!)  C.  3 x Rounds AFAP:  3 x Squat Clean + Thruster (Go Heavy)  30 x Double unders  10 x Toes to Bar  OLYMPIC WEIGHT LIFTING CLASS  Find your 1 rep max snatch (try to have only 3 good attempts)  Find your 1 rep max OHS  -Post results under commentsRead more

Happy New Year!  Get ready… Set… Go! A. 15 mins to find your 5 rep Max back squat B: 10 rounds with a partner(interval) AFAP: 250m Row 10 box Jumps 20 KB russian swings 2/1.5 pood Partners alternate rounds. C: 100 medball sit-ups with your partnerRead more

Movement Warm-up Set 3 x sets NFT: <-> x 1 Bear Crawl <-> x Burpee Broad Jumps 10 x Tuck Jumps 10 x Kettlebell Swings A.    Karen AFAP: 150 x Wallballs 20lb/14lb 10 minute rest and then… B.    10 min AMRAP TGU (choose your weight)  -Post results under comments   Read more

  Joshua Grenell is the founder and CEO of Progression Fitness in Rochester, MN.  His focus is using positive motivation to help members of the Progression community meet and surpass their fitness and life goals.  Outside of Progression Fitness, Joshua is a managing partner of Cowbell Beverage Company  Joshua holds a Bachelor of Science Degree in Nursing and has 14 years of experience as an RN. Certifications: CrossFit Level 1 Certified CrossFit Endurance Certified. USAT Level 1 Coach USAW Sports and Performance Coach CPR AED certified Joshua J Grenell- Email me at [email protected]Read more

Julianne O’ Brien Julie is a certified CrossFit instuctor at CrossFit Progression in Rochester MN.  After making rapid gains in fitness and strength since the fall of 2009, Julie completed her CrossFit training and is active in leading our morning classes and CFP Kids classes. Outside of CrossFit Progression, Julie has taught swimming lessons for 6 years at the Red Cross and Foss Swim School.  She also has worked at Whistle Binkies for 5 years as a restaurant manager.  She has also volunteered at St. Mary’s hospital in the pediatric division. Julie holds a Bachelors of Arts Degree in Child Psychology with a minor in Complementary and Alternative Medicine. Certifications: CrossFit Level 1 certified CrossFit KidsRead more