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...Read more

  Jen is a certified CrossFit instructor at CrossFit Progression in Rochester MN.  Motivated by the health benefits and positive group atmosphere that CrossFit offers, Jen is excited to work with people to help them achieve their fitness goals. Jen also believes that future fitness begins now, and that living a healthy and fit lifestyle can be fun.  Jen is excited to bring this enthusiasm to the CrossFit kids program at CFP. Outside of CrossFit Progression, Jen is a wife to Josh, and together, they enjoy an active, healthy lifestyle with the occasional road race or triathlon. They share their lives with three very active 11 year old dogs, Wazee, Nova, and Zipper. Jen holds a Masters of Science Degree in Nursing and is a Family Nurse Practitioner at the Mayo Clinic. She has 13 years experience in Nursing. Certifications: CrossFit Level 1 CrossFit KidsRead more

Announcements Holiday Party is this Saturday @ CFP HQ starting at 4pm.  Bring a dish to pass around and any beverages you wish to drink.  Posting results  If you are following the program at CrossFit Progression YOU SHOULD BE POSTING ALL YOUR RESULTS UNDER THE COMMENTS.  This is not only beneficial for you but for the community as well.  This allows me to see if the program is working, your feeback is important for better programming!  GET AT IT! A.    HBBS (HIgh Bar Back Squat)  5-3-2-5-3-2 /3 min rest.  Increase each wave of 5-3-2 for ex.  1st set at 135-145-155, 2nd wave 145-155-165.  B.    3 sets not for time:  30 Kettlebell swings /30 sec Rest 15 Toes to bar /30 sec Rest 30 Jumping lunges /2 minute Rest   C.    If there’s time, (21-15-9) AFAP! Wallballs 20lb/14lb Jumping Pull-ups Competitors 1.    Max Thruster 2.    Jackie-1000m Row-50 thrusters 45lb/35lb-30 Pull-ups -Post results...Read more

  Twisted Sister For time: 9 – 6 – 3 Thrusters 95lb/65lb Pull – ups -Rest 5 minutes and repeat for a total of 4 cycles Competitors Twisted Sister with CTB pull ups -Post times/splits under commentsRead more

Crossfit is a fitness program focused on maximizing a person’s potential in strength, cardiovascular endurance, respiratory endurance, power, speed, stamina, flexibility, coordination, agility, balance and accuracy. In other words, general all-around athleticism. By using constantly varied, functional movements executed at high intensity, we can improve the physical fitness, or what we call general physical preparedness, in everyone from elite athletes to sedentary office workers, kids to seniors.  It taxes both the aerobic and the anaerobic energy systems. Isolation movements have no place here. We focus on whole body, functional movement patterns that occur in activities of daily living. Core strength may be a contemporary buzzword but it is a foundation of our program.  Read more