A.  15 Minutes to Establish your 1 rep Max Snatch  B.  15 Minutes to Establish your 1 rep Max Clean and Jerk  C.  3 Rounds AFAP  10 x Power Cleans @ 185lb/135lb  10 x Burpees  8 Min Cap  -Post results under comments  Read More

Paleo Nick Register Here! CrossFit Progression has teamed up with Culinary Expert, Nick Massie, known in the CrossFit world as Paleo Nick. Who is Paleo Nick? Nick is and has been a professional cook for over 17 years. He has formal training in Culinary Arts and focuses much of his attention towards healthy eating and...Read More

A.  10 Minutes of TGU @ Med-Heavy B.  8 Rounds AFAP 10 x CTB Pull-ups  200M Row  20 x Unbroken Double-unders  1 Min Rest after each round  -Post results under comments   Read More

A.  Filthy Fifties  AFAP  50 x Box jump @ 24/20  50 x Jumping pull-ups 50 x Kettlebell swings @ 1 pood 50 x Walking Lunge 50 x Knees to elbows 50 x Push press @ 45lb/35lb 50 x Back extensions 50 x Wallballs @ 20lb/14lb  50 x Burpees 50 x Double unders –Post results under...Read More

A1.  HSPU – 3 x ME w/60 Sec Rest A2.  Strict Pull-ups any grip – 3 x ME w/60 Sec Rest B.  Pick either 1.  4 x 500M Row – 1:1 – Work:Rest or… 2.  4 x 400M Run – 1:1 – Work:Rest C.  Mobility Take 1-2 Thoracic, Upper and Lower extremity mobility drills from...Read More

Don’t forget about our mobility class at 6:30 pm held in the warehouse space!!!  A.  1 – Clean + 2 – Hang Cleans (above the knee) – EMOM for 8 Mins @ 65%  B.  1 – Push Jerk + 2 – Split Jerks – EMOM for 8 Mins @ 65%  C.  AFAP  21-15-9  American Swings...Read More

A.  Back Squats – 4 x 3 @ 65% w/60 Sec Rest  B1.  GHD Sit-ups – 3 x 10 w/60 Sec Rest  B2.  Weighted Lunges – 3 x 5 (R/L) w/60 Sec Rest  C.  8 Min AMRAP  20 x Double-unders  15 x HR Push-ups  -Post results under comments  Read More

This week is going to be a de-loading and recovery week. We will be spending extra time on Mobility each day. Along with that, the WODs will be less intense and lighter in both weight and duration. This is a much needed opportunity to let your body rest and recover while still getting to workout. What...Read More

-Community workout and free kids workout at 12pm!!!  A.  AFAP  15-12-9  Deadlifts  Push Press  @ 135lb/95lb  5 Min Rest  B.  AFAP  800M Run  5 Min Rest  C.  AFAP  15-12-9  Power Cleans @ 135lb  Burpees -Post results under comments Read More

A.  10 Minutes to establish a “heavy” barbell TGU B.  With a Partner Complete AFAP:  1600M Run @ 400M Splits 60 x Thrusters @ 95lb/65lb 2000M Row @ 500M Splits 60 x Back Squats @ 95lb/65lb 800M Run @ 200M Splits   C.  100 x Partner sit-ups   -Post results under comments  Read More