-Athlete Training Session at 12 pm for all leveled athletes.  Focus will be on movement efficiency and practice.   A.  AFAP  500M Row  20 x OHS @ 135lb/95lb  20 x T2B  500M Row  20 x Hang Power Cleans @ 135lb/95lb  20 x Kettlebell Swings @ 2 pood/1.5 pood  500M Row  20 x Front Squats...Read More

A.  Take 10 Minutes to build up to a heavy but not maximal Clean&Jerk  B.  Take 10 Minutes to build up to a heavy 3 rep max Back Squat  C.  AFAP  21-15-9  Push Press @ 115lb/85lb (Adv. 135lb/95lb)  Bar Facing Burpees  -Post results under comments  Read More

A.  Take 10 Minutes to build up to a heavy but not maximal Snatch B.  20 Min EMOM Novice:  Even – 6 – 8 x Deadlifts @ 135lb/95lb  Odd – 30 Seconds of DU Attempts  Intermediate:  Even – 3 x Snatches @ 60%  Odd – 40 Seconds of DU Attempts  Advance:  Even – 3 x...Read More

A.   Novice  – 20 Minute AMRAP  10 x Ring Rows/Jumping Pull-ups  10 x Push-ups  10 x Squats  Intermediate – 20 Minute AMRAP  10 x Pull-ups  10 x Push-ups  10 x Wallballs  Advance – 20 Minute AMRAP  10 x CTB Pull-ups  10 x HSPU – 4 inch Deficit  10 x Wallballs @ 11Ft/10Ft  Rest 5...Read More

I’m proud to announce our next Throwdown series at CrossFit Progression.  The Super Friends Throwdown will be a  4 person co-ed team event consisting of workouts and challenges involving the entire team.  Teams will consist of 2 males and 2 females of any level.  There will be no separate divisions for the competition and this...Read More

A hint for our next event on Saturday Feb 23rd, 2013 Save the date!! **There are no Classes Christmas Eve and Christmas Day, happy holidays! A.  Front Squats – 3 x 5 w/2 Min   B.  Jackie  1000M Row  50 x Thrusters @ 45lb/35lb  30 x Pull-ups  (10 Min Cap)  -Post results under comments  Read More

A.  Take 15 Minutes to build up to the heaviest load possible for the following complex – 1 – Push Press + 1 – Push Jerk + 1 – Split Jerk B.  3 Rounds AFAP 10 x Deadlifts @ 185lb/135lb (Adv: 225lb/185lb) 15 x Bar Facing Burpees  20 x Weighted Step-ups – 24inch/20inch @ 45lb/25lb ...Read More

5:30am and 10:00am Classes Canceled.   Open Gym at Noon.  Afternoon classes on Normal Schedule.   A.  Alternate with a partner to each complete – 5 x 200M/Row Efforts B.  EMOM for 10 Mins Even Minute – Option 1 –  8-10 x Pistols Option 2 – 20 x UB Wallballs Option 3 – 10 x...Read More

1.  In general, what is your background? I am from a suburb of Green Bay. Yes, I am a Packer Fan! I’m married and a mother of 2 boys. Nolan (3) Isaac(2).  14 months apart. Athletically, I have always been into “working out” and sport participation.  I have never been stellar at any sport, (most...Read More