Women’s WOD n’ Wine IT’S BACK AND IT’S BETTER THAN LAST TIME. Hard to believe, right?! Come join us at Crossfit Progression for our famous Women’s WOD n’ Wine. Why would you want to come to this? You probably don’t even like working out! Here’s why: – Free drinks (yes, we have N/A sparkling cider...Read More
Function: A.) 10 min. EMOM 1 arm Swing, Clean, Snatch L/R B.) 8 min AMRAP 30 lateral PVC hops 5 DB Snatch (each arm) Perform/RX: A.) 10 min. EMOM Pause Pos 2 + Pos 1 + Full Sn. B.) 8 min AMRAP 35 Dubs 5 power snatch (115/85) Compete: A.) 10 min. EMOM Pause Pos...Read More
10am and 12noon classes only today. Function: A.) KB RDL’s 5×10 B.) 30-20-10 KB Snatch Step ups (24/20) Perform/RX: A.) Snatch Grip RDL’s 5×10 B.) 21-15-9 Power Snatch (95/65) Box Jump (24/20) Compete: A.) Snatch Grip RDL’s 5×10 B.) 21-15-9 Power Snatch (115/75) Box Jump (24/20) Read More
Function: A.) Push Press – 5×10 B.) 15 min EMOM 4 Dbl KB Swings 4 Dbl KB Front Squats 4 Dbl KB Push Press Perform/RX: A.) Push Press B.) 15 min EMOM 3 Power clean (155/105) 3 Front Squat (155/105) 3 STO (155/105) Compete: A.) Push Press – 5×10 B.) 15 min EMOM 3 Power...Read More
The Dirty Burger. This recipe is for 2-4 people – 2 if you are really hungry and looking for a “cheat” meal Sweet Potato Hash: 2 Large sweet potatoes, peeled and shredded in the food processor 1 large white onion, sliced into large rings 6 large white button mushrooms, sliced Bacon: 8-10 slices Meat: 2 pounds...Read More
This Week Guys Test Week: We are testing the following movements Monday – 1 RM Back Squat Tuesday – 1 RM Strict Press Wednesday – 1 RM TGU or Clean and Jerk Thursday – Max Push Ups Friday – 1RM OHS We don’t allow 1 RM attempts often but when we do its after we...Read More
All Levels: A.) BS / FS Heavy Single Function: B.) 12 min AMRAP 12 – 8 – 4 Dbl KB Swing Leg raises (hanging or lying) Perform/RX: B.) 12 min AMRAP 12 – 8 – 4 Power Clean (115/75) T2B Compete: B.) 12 min AMRAP 12 – 8 – 4 Power Clean (135/95) T2B -Results...Read More
Function: A.) Heavy KB Complex L/R One Arm – 3 swings, 3 cleans, 3 KB Front Squats Finish with Drop set B.) 10 min AMRAP 10 DB Snatch 10 DB OHS 50 PVC Lateral Hops Perform/RX: A.) Snatch Heavy Single 20 Min. Finish with Drop set 4×1 B.) 10 min AMRAP 10 DB Squat Snatch...Read More
All Levels: A.) Back Squat w/ Pause 7x2reps *Pause on first rep for 3 seconds *Inbetween Sets 3-5 strict Chin Ups Function: B.) 5 rounds 10 Burpees 5 Heavy goblet squats or heavy slamball squats Perform/RX: B.) 5 rounds 10 Bar facing burpees 5 Front Squat (185/125) Compete: B.) 5 rounds 10 Bar facing burpees...Read More
