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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 partner
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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   
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  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]
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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 Kids
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Alex is a certified CrossFit instructor at CrossFit Progression in Rochester MN. Originally from Montana, he started CrossFit in February of 2009, and has been coaching since July of ‘09. Alex is excited to share his passion and knowledge of fitness with anyone who comes into the gym. Whether you are someone who hasn’t picked up a barbell, or you call the gym your second home Alex will make you a better athlete. Alex started competing in CrossFit with the CF Montana affiliate team at the 2009 CrossFit Games. Since then he has competed in all of the CrossFit Games seasons (making it to Regionals in 2010 and 2011), and in several local throwdowns. This year Alex was hired by CrossFit to be the North Central Region’s Media Director. Check out his work on the all of the North Central Region’s webpages. Website,Facebook, Twitter (@CFGNorCenRegion) Outside of the gym Alex has been a...
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