Friends and Family Day! Fit/Perform: A.) 2 rounds w/partner 20 DL (with DB or KB) 1 lap run(together) 20 sandbag or slamball over the shoulder 1 lap run 20 wallballs 1 lap run 20 DB snatch 1 lap run 20 burpees Compete: See Whiteboard.  Read More

Fitness: A.) Single KB – FS + push press 4×2 (2L/2R) B.) 3 rounds 500 m row 21 KB swings (1.5/1) 400 m run Perform: A.) Clean and Jerk – 4×1 @ 80% B.) 3 rounds 500 m row 21 KB swings (1.5/1) 400 m run Compete: A.) Clean and Jerk – 4×1 @ 80%...Read More

Fitness: A.) Superset 9×7 – upright row 9×7 – Floor Press B.) 5-10-15-10-5 Deadlift (155/105) Burpee (bar tap) Buyout 25 Push-ups Perform: A.) Superset 9×10 – upright row 9×10 – Floor Press B.) 5-10-15-10-5 Deadlift (185/125) Burpee (bar tap) Buyout 25 HR Push-ups Compete: A2.) Superset  10×10 – upright barbell row 10×10 – Floor Press *...Read More

Fitness: A.) Back Squats – 8×7 B.) 4-8-12-16-20 Push Press (75/55) Air Squats 1 lap run after each round Perform: A.) Back Squats – 8×10 B.) 5-10-15-20-25 Push Press (95/65) Air Squats 1 lap run after each round Compete: A.) Back Squats – 10×10 B.) 5-10-15-20-25 HSPU Lunges 1 lap run after each roundRead More

Fitness: A.) Make up lift B.) For time: 21-15-9 Deadlift (155/105) Step ups (24/20) Optional Part C C.) For time: 30 Cal Row 50 Air Squats 30 Sit-ups 30 Pull-ups Perform: A.) Make up lift B.) For time: 21-15-9 Deadlift (225/145) Box Jump (24/20) Optional Part C C.) For time: 30 Cal Row 30 Pistols...Read More

Fitness: A.) 15 min DB and KB clean and jerk practice  Start with 1 DB, then try 1 KB, then try 2 DB, then try 2 KB   B.) 3x300m row at 60%, 80%, and 100% effort feel the difference between each.  Then… 3 rounds Row 300m 12 Russian swings (1.5/1) 1 lap farm carry (1.5/1)...Read More

    CrossFit Progression welcomes Michael Licatino to our staff!  We are fortunate to add his can do attitude to our core coaching group. Michael Licatino was born doing flips and handstands.  He capitalized on these mad infant skills by joining a gymnastics class at age five.  Since then, sports and fitness have been a constant...Read More

Fitness/Performance: A. RDL 5×5 @80% B. 4 Rounds 10 Russian Swings (1.5/1) 12 T2B 200m Run Sport: A. Superset Strict PU + DL 5×5  (315/255) B. 4 rounds 10 Am. Swings (2/1.5) 12 T2B 200m run   -Results to comments!  Read More

Wod: A Clean and Jerk 4×3 @65% B. 5 min EMOM 8 thrusters (95/65) 10 sit- ups Sport: A. Clean and Jerk 5×1 clean +2 jerk B. 5 min EMOM 8 thrusters (135/95) 10 T2B C. 2k Easy Row -Post results to Comments.  Read More

Performance: A. Back Squats 4 x 5 reps @ 70% B. 800m run 3 rounds of 20 walking Lunges 20 Wallball 20/14 20 HR PU then 800m run Sport: A. Back Squat 4 x 5 reps (2 pause/3 regular speed) B. 800m Run 3 rounds of 16 Front rack lunges (in place) 95/65 8/5 Burpee...Read More