Function: A.) Strict double KB/DB Press 5×5 In between sets accumulate AMAP single unders in a row. B.) 3 rounds with a partner alternate 1 min work intervals 1 min KB Snatch 1 min Assault Bike 1 min Push-ups 1 min Burpee step ups Perform: A.) Strict Should Press 5×5  In between sets accumulate as many...Read More

Function: A.) Dead Lifts 5×3 @ 80% B.) For time: 2k row Every 90 sec perform 5 deadlifts At 55-65%   Perform: A.) Dead Lifts 5×3 @ 80% B.) For time: 2k row Every 90 sec perform 2 squat clean and jerks At 65-75% of max   Compete: A1) C and J – 6×1 @ 75% A2)...Read More

CFP is proud to announce the first annual “Holiday Nog Fest” (HNF).   Nog Fest will include a hellish workout, Egg Nog drinking, and general holiday cheer. This festival will be held at CrossFit Progression December 20th at 12 noon. The workout is optional, of course, but WOD or no WOD, we hope all will...Read More

All Levels Part A.) A) Rope Climbs Function: B.) 3 rounds: 10 Step ups (24/20) 15 Cal Row 20 Russian KB Swings(1.5/1) Train: B.) 3 rounds: 10 Box Jumps (24/20) 15 Cal Row 20 KB Swings (1.5/1) Compete: B.) For time: 10 Box Jumps (30/24) 15 Cal Row 20 KB Swings (2/1.5) 15 Box Jumps...Read More

Function: A) Light KB work (Practice KB Snatch, and Clean.  Work up in wt, as you work up, reps should drop) B.) 3 rounds 12 KB Snatch (6L/6R) 12 KB Push Press (6L/6R) 12 Pull-ups Perform: A) Snatch – 1 rep at 75% or less B.) 3 rounds 12 Hang Power Snatch (95/65) 12 Push...Read More

  No Classes today.  3rd annual Turkey Throwdown! Festivities will start at 9am sharp so make sure you show up before hand to talk strategy and to warm up with your team.Read More

Hitting the trails at 9:30am at Quarry hill for a few miles then Coffee afterwards! Meet at the parking lot in front of the nature center. We usually wait a few minutes just incase someone is running late. things to remember……… Even though the weather says it will be warm remember it’s winter. The following...Read More

Function: A) 5 rounds A) 5 Double KB Clean & Press(35/26) 1 Double KB Front Squat 2 mins rest between sets B.) 10-8-6 Double KB Clean to Thruster Pull-ups Push-ups C.) EMOM – 6 min. 1st – 10 KB or DB press (35/26) 2nd – 8 burpees Perform: A) Clean and Jerk (full) 4×1 @...Read More

Fitness: A.) Superset 5×5 Bench Press 5×5 Bent over Row B.) For time: 15 Double KB Thruster(35/26) 15 Dips 15 Cal Row 12 KB Thruster 12 Dips 12 Cal Row 9 KB Thruster 9 Dips 9 Cal Row Performance: A.) Superset 5×5 Bench Press 5×5 Bent over Row B.) For time: 15  Thruster(95/65) 15 Dips...Read More

Halloween Costumes every class!  Prize for best costume every class! Fitness: A.) KB Snatch + OHS 4×1 (1L/1R) B.) EMOM – 10 min 8 Burpees 5 KB Swing (heavy) Perform: A.) snatch Complex 2 Snatch DL + Full Snatch 4×1 B.) EMOM – 10 min 10 Burpees 1 Snatch ***Score is total weight lifted Pick...Read More