Movement Warm-up Set  8 Minute AMRAP @ (easy-moderate pace)  Perform in any order:  150M Row  10 x Lateral box jumps (5/5 both sides)  10 x Medball front squats  30 second Pull-up bar hang (Perform with a over/under grip wider then your typical pull-up grip, reverse your grip after 15 seconds)   A.  Front Squats –...Read More

Movement Warm-up Set  Line drills (coach’s choice)  2 x Sets NFT  15 x Kettlebell swings (Russian)  15 x Sit-ups  5 x Reverse burpee w/handstand hold   5-10 minutes muscle up progressions A.  “Nate”  (Rx’d or advance athletes only)  20 Minute AMRAP  2 x Muscle ups  4 x Handstand push-ups 8 x Kettlebell swings @ 2pood/1.5pood ...Read More

KIDS CLASS AT 6:30PM!!!   Movement Warm-up Set  500M Row  3 x Sets NFT 10 x Wallball Push Presses  10 x 1 arm squats (5/5 Right and Left Arm)  10 x Burpee broad jumps  A.  Push Jerks – 4 x 2 w/2-3 min rest  B.  6 x sets 300M Row (All OUT!) w/2-3 min WALKING...Read More

Movement Warm-up Set  4 x Row – 1 min @ 60%, Row – 30 sec @ 90% 2 x Sets NFT 10 x Muscle Snatch  10 x Snatch Balance  10 x Power Snatch  A.  Snatch – 4 x 2 w/2-3 min rest  B.  HBBS – 3 x 3/2 min rest  C.  5 Rounds AFAP:  9...Read More

Movement Warm-up Set  3 x Sets @ (1st rd @ 70% effort, 2nd rd @ 80% effort, 3rd rd @ 90% effort)  1 x <-> High Knees (Work on fast high knees, waist level)   10 x Hang Power Clean + Push Press (With barbell)   2 x <-> Broad Jumps  A.  Push Jerk review...Read More

Movement Warm-up Set  2 x Sets NFT  20-30 x Double unders or attempts (NO SINGLES!) 10 x Snatch Deadlifts  10 x Hang Power Snatch  10 x OHS  A.  5 Sets each for time:  15 x Squat Snatches @ 75lb/55lb  20 x Medball Slams @ 20lb/14lb  -4 minute “walking” rest after each round  -Post results under...Read More

 Movement Warm-up Set 500M Row  2 x Sets NFT  <-> CartWheels  <-> Waiters Walk (Switch arms half way through)  <-> Fireman Carry with a partner  (or Piggy Back)  10 x Push-ups (Close grip, keep a solid midline, rotate your elbows in as your chest lowers to the ground)   A.  8 x 3 @ 60%-70%...Read More

Happy New Year!  Get ready… Set… Go! A. 15 mins to find your 5 rep Max back squat B: 10 rounds with a partner(interval) AFAP: 250m Row 10 box Jumps 20 KB russian swings 2/1.5 pood Partners alternate rounds. C: 100 medball sit-ups with your partnerRead More

  Joshua Grenell is the founder and CEO of Progression Fitness in Rochester, MN.  His focus is using positive motivation to help members of the Progression community meet and surpass their fitness and life goals.  Outside of Progression Fitness, Joshua is a managing partner of Cowbell Beverage Company  Joshua holds a Bachelor of Science Degree...Read More

Julianne O’ Brien Julie is a certified CrossFit instuctor at CrossFit Progression in Rochester MN.  After making rapid gains in fitness and strength since the fall of 2009, Julie completed her CrossFit training and is active in leading our morning classes and CFP Kids classes. Outside of CrossFit Progression, Julie has taught swimming lessons for...Read More