Scott’s Story I was one of the first people to join CrossFit Progression in the fall of 2009. I had just finished my first rugby season and was more than a little frustrated. For some reason I thought I would still have the body and endurance of a college football player, but I quickly found...Read More

A.  In teams of 2-3 perform as many reps as possible of:  For 2 rounds:  Sand Bag Sprints  Tire Flips  Prowler Pushes  Sled Pulls  Ball Slams Partner Farmer Carries  Air Dyne for Calories  Rope Pulls  Groups have 90 seconds at each station with a 30 second transition phase to move onto the next station.  Movement...Read More

A.  Snatch Review  B1.  10 Minute AMRAP:  10 x Hang Power Snatches @ 45lb/65lb  10 x Burpees  10 x Hollow Rocks  B2.  Open Athletes only, 10 Minute AMRAP:  30 x Snatches @ 75lb/45lb  30 x Snatches @ 135lb/75lb  30 x Snatches @ 165lb/100lb  As many snatches for the rest of the period @ 210lb/120lb  -Post...Read More

A.  15 minutes to work on the squat or power clean.   B.  5 x 3 minute AMRAPS of:   6 x Power Cleans  9 x Push-ups  12 x Box jumps  Rest 3 minutes after each round  -Post results under comments  Read More

A.  5 Rounds AFAP:   9 x Thrusters @ 95lb/65lb  9 x Pull-ups   Rest 10 minutes and then…  3 Rounds AFAP:  300M Row  20 x Wallballs  10 x Kettlebell Swings 2 pood/1.5 pood  You have the option to perform both workouts or choose one only.   -Post results under comments  Read More

A.  Deadlift – 3 x 3 w/2 minute Rest  B.  Bent over rows (Clean grip) – 3 x 8 C.  4 Rounds AFAP  5 x Heavy Deadlifts  20 x Bar facing burpee 3 minute rest between each round  -Post results under commentsRead More

We watched our son Shawn and his fiancé Staci be members of the Crossfit community and knew it was something special.  As a family we’ve always believed in fitness and staying active – it keeps you healthy and it keeps you young.  But this was something more, this was like being part of a team,...Read More

A.  Back Squats – 3 x 3 w/2 minute rest  B.  8 minute AMRAP 8 x OHS or F-Squats (Choose either option)  16 x Sit-ups  32 x Double unders   ……. Rest 5 minutes and then:  ……. 6 minute AMRAP  60m x Shuttle Run <-> x 3 times  10 x K2E  20 x Walking Lunges...Read More

A.  With a Partner for time:  10 x Partner Shuttle Runs  90 x Wallballs  90 x Kettlebell swings 90 x Medball sit-ups  8 x Partner Shuttle Runs  60 x Wallballs  60 x Kettlebell swings  60 x Medball sit-ups  6 x Partner Shuttle Runs   30 x Wallballs  30 x Kettlebell swings  30 x Medball sit-ups ...Read More

Nic Scudamore is the Olympic Weightlifting coach at CrossFit Progression. He is a certified level 1 club coach through USA weightlifting’s certifications standards. Nic has been coaching and competing in Olympic style Weightlifting since 2008. The highlight of his weight lifting career came in 2010 when he competed at the National Junior Weightlifting Championships, which...Read More