A.  Back Squats – 3 x 5 w/2 Min Rest  B.  5 Rounds AFAP 1 x Suicide Run 20 x Air squats  1 x Lateral Suicide Run (Left side starts) 10 x Burpees   1 Minute rest after each round  -Post results under comments  Read More

Please check the holiday Schedule  for updates and changes for the next two weeks.   A.  Muscle Snatch – 5 x 1 w/60 Sec Rest  B.  Snatch – 4 x 1 w/60 Sec Rest  C.  AFAP  20/40 – 15/30 – 10/20 – 5/10  Push Press @ 95lb/65lb  Double-unders  8 Min Cap -Post results under comments  Read More

A.  3 Rounds AFAP  300M Row  20 x Front Squats @ 135lb/95lb  50 x Double-unders  20 x Shoulder to Overhead @ 135lb/95lb  50 x Double-unders  20 x Burpees  Rest 5 Minutes after each round   -Post results under comments  Read More

My name is Vince Brickley, I’m 44 years old, married with 2 little girls, and I work as an inpatient research support pharmacist at Mayo.  I started CrossFit Progression at the end of July, and I usually come to the gym 2-4 times per week, depending on schedules. I never felt like I struggled with...Read More

A.  Take 10 Minutes to practice Kipping HSPU, T2B, K2E, and Pull-ups  B.  20 Min EMOM Even Minute choose:  Option 1 – 8 – 10 x T2B/K2E/Lying Leg Raises  Option 2 – 8 – 10 x HSPU   Option 3 – 20-30 Sec HS hold  Odd Minute choose:  Option 1 – 5 x Box jumps...Read More

A.  Take 10 Minutes to establish a Heavy Jerk (Front Rack)  B.  For total time w/Partner  25 x Burpees (Both Partners)   and then..  16 Rounds of  200M Row (Alternating with your partner)  and then..  25 x Burpees  (Both Partners)  C.  Habbe Abs  -Post results under comments    Read More

Limited Edition Uni-Sex CrossFit Progression Hoody Pre-order.  American apparel -$45.00  Prices will go up to $55.00 after the Pre-order Dec 17th Order here A.  Back Squats – 4 x 5 w/2 Min Rest  B.  5 Rounds AFAP  50 x DU  10 x Power Cleans @ 185lb/135lb  2 Min Rest after each round  -Post results under comments...Read More

A.  Take 10 Mins to establish a heavy Snatch Balance  B.  Snatch – 3 x 1 w/90 Sec Rest  C.  10 Min AMRAP  10 x Kettlebell Swings @ 70lb/53lb  15 x Push-ups  20 x Sit-ups  -Post results under comments  Read More

Just a friendly reminder that there will be no 9am Olympic lifting class today.  You may use this time as an open hour. A.  Front Squats – 7 x 1 w/2 Min Rest B.  5 Rounds AFAP 30 x Walking Lunges 30 x Double-unders -Post results under commentsRead More

A.  Take 10 Minutes to establish a Max Height Box Jump  B.  20 Min AMRAP  5 x Deadlifts @ 225lb/155lb  10 x T2B  15 x Wallballs @ 20lb/14lb  C.  3 x 20 Hollow Rocks   -Post results under comments   Read More