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  You schedule your week of  work outs every Sunday night, put them in your calendar as important meetings, just like your coach said you should do. You do this right?!?! No? Read—>  Results Elusive? But…  Something goes wrong… What now?  Fitness IS still required.  What is your plan B? Vacation?  What is your plan? Plan B’s work best when it is something you don’t hate to do.  Burpees and odd object thrusters?  Do you hate them both?  Pick something else. Don’t mind going for a walk?  Add some push ups or squats and that will do the trick. Love Running.  Rare I know…  But if you do this is an easy plan B.  Just make sure to add some spice to it.  Burpees are great every mile.  Crawling is also a great add on to running. Can’t get outside? Squats, burpees, push ups, sit ups,and  mountain climbers are all...Read more

April 9th 2018 will mark a change in our group fitness class programming. We will be changing up the names a bit of our 3 programs.  Unchanged will be the legendary track. The Former “Performance/RX program will become simply RX.  The “Compete” program will become CrossFit. Legendary: You can read about this program here: Legendary! RX Program: This will be Progression’s recommended programming for the day for those people looking to improve and maintain health, strength, longevity, and life performance.  This program will feature the barbell and complex movements.  It will not contain inversions(Handstand stuff) or other nuanced movements.  The program is Progression’s recommendation for those coming to the gym daily for Fitness and Health. CrossFit Program: The CrossFit Program will be CrossFit.  Those looking to compete in the sport of CrossFit or those who just love CrossFit should do this program.  This program will include all that is CrossFit....Read more

Tracy in not new to Progression Fitness and you may see her hopping between REV and CrossFit classes.  She’s got a fresh take on lifelong fitness and we’re lucky to have her.  Read on to get to know Tracy Roeder! What do you do for a living? I work in the Public Works Department with the City of Rochester. What’s your favorite thing to do outside of the gym? Spending time with family.  Anything outside, reading and making goat’s milk soap. What made you decide to try Progress? After my back surgery in October of 2015, I needed a safe place where I could recover and build my strength back up again. Word on the street was that Progression was the place to be! How long have you been at CFP? Since January of 2016. I joined boot camp and never looked back. What was your experience with fitness like prior to Progression? I was sedentary most of my life until my late 20’s. I...Read more

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