A.  Power Snatch – 5 x 2 w/60 Second Rest B.  4 Rounds for total reps  1 x Minute Max Double-unders 1 x Minute Max Strict Pull-ups or Ring rows   1 x Minute of Russian Swings  C.  3 x 25 Divers  -Post results under comment Read More

[youtube=http://www.youtube.com/watch?v=0WOP9J7QPwI] -CFP Cinco De Mayo Party this Saturday at CFP starting at 11am!  Burgers, beer, and Korean tacos will be served, any extra food or beverages are welcome to the event.  The CFP Regional Team will also be taking any donations to help cover the cost for the 2012 North Central Regional Games May 17th-19th....Read More

A. 30 Minute AMRAP with a Partner:   150M x Row  10 x Burpees  10 x Push-ups  10 x Sit-ups   Only 1 partner is allowed to work at a time for the entire work set, every effort should be all out!   -Post results under comments Read More

A.  Weighted Box Jumps – 3 x 5 @ 24inch/20inch w/60 Sec Rest  Use dumbbells, kettlebells, or a weighted vest.   B.  5 x 3 Minute AMRAP 10 x Kettlebell Swings @ 1.5 pood /1 pood  10 x Box Jumps @ 24inch/20inch  Russian or American swings can be used.  3 minute Rest after each round...Read More

Congratulations to all Participants of the PR Challenge, almost everyone PR’d!!!!  The winners are:  1.  Cally Vinz:  Pre PR WOD – 7 Rounds,  Post PR WOD – 9 + 35 2.  Jeanne Schuld:  Pre PR WOD – 7 + 8, Post PR WOD – 9 + 12 3.  Scott O’Reilly:  Pre PR WOD – 6...Read More

[youtube=http://www.youtube.com/watch?feature=player_embedded&v=tm9k_1tgdlg] A.  Partner Fight Gone Bad  With a partner complete 3 rounds with a 1:30 of work at each movement:  Wallballs  Russian Kettlebell Swings 1.5 pood / 1 pood  Box Jumps  Push Press 75lb/55lb  Row for Calories  Rest Only 1 partner is allowed to work at a time, score = total reps of all three...Read More

Todd’s Story What lead to me joining Crossfit Progression?….To answer that question I’d like to give you a snapshot of my previous life (known as life before crossfit).  It started with me getting up three mornings a week to go to the gym, followed by a day at work.  Then, approximately one year ago, I...Read More

-Your REFERRAL is the ultimate indication of your trust, which means the world to us.  We invest 100% of our time and energy to deliver the best coaching, value, and results to our members.  Because we are interested in continuing to build a strong community and life long relationships, we have started a referral program...Read More

A.  Cleans – 5 x 3 w/2 Minute Rest  B.  PR WOD  15 Minute AMRAP  5 x Front Squats  10 x Pull-upss 20 x Double unders  C.  Core work – Coach’s choice -Post results under comments  Read More

A.  Snatch – 5 x 2 w/2 Minute Rest  B.  5 Rounds AFAP  5 x Snatch @ 135lb/95lb  10 x Ring Push-ups  20 x Russian Swings 2 pood/1.5 pood  C.  100 x Hollow Rocks  -Post results under comments  Read More