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

Function: A.) Back Squats 5×3 @ 80%  B.) 7 min AMRAP 5 One arm KB OHS(switch arms each round) 5 Pull-ups Perform: A.) Back Squats 5×3 @ 80%  B.) 7 min AMRAP 5 OHS (95/65) 5 Pull-ups(Chest to bar if you got em) Compete: A1) Snatch – 6×1 @ 80% A2) Back Squats 5×3 @...Read More

Function: A) Make up lift B.) 25 min AMRAP 7 Pull-ups 7 KB Thrusters 7 Sit-ups Train: A) Back Squats build to heavy 3 rep no misses or….. Make up lift   B.) 25 min AMRAP 7 C2B 7 Thrusters (115/75) 7 T2B Compete: A1) Snatch Pulls 4×2 @ 90% – 100% A2) Back Squats Heavy...Read More

Function: A.) DB KB Clean and Press 5×3 Heavy B.)Modified Diane 21-15-9 Deadlift 155/105 DB Push Press 35/20 C.)100 banded hamstring curls, 100 banded pull a parts, and 50 hip bridges, 25 Burpees Train: A) Clean and Jerk 5×1 @ 80% then….. B.)”Diane” 21-15-9 Deadlift 225/155 HSPU  C.)100 banded hamstring curls, 100 banded pull a...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) Back Squats – 5×5 @85% B.) 4 rounds: 15 KB Push Press 10 Front Rack KB(35/26) lunges -> 15 Burpees 10 Front Rack KB lunges <- Train: A) Back Squats – 5×5 @ 85% B.) 4 rounds: 15 STO (115/75) 10 Front Rack Barbell(115/75) lunges -> 15 Burpees 10 Front Rack Barbell lunges...Read More

Function: A) Back Squats build to heavy 3 rep or….. Make up lift B.) 2 rounds 10 Double KB Clean + Squat (44/35) 30 Air Squats 1000 m Row Perform: A) Back Squats build to heavy 3 rep or….. Make up lift B.) 2 rounds 10 Squat Cleans (135/95) 20 Pistols 1000 m Row Compete:...Read More

Function: A) RDL’s – 3×5 SLOW  3 seconds down, 3 seconds up then… 30 box step ups  B.) 5 min AMRAP 5 Double KB Push Press 10 Double KB Deadlift 15 Step Ups (24/20) C.) 3 x 1 min planks Perform: A) RDL’s – 3×5 SLOW  3 seconds down, 3 seconds up then… 30 box...Read More

Recovery Week. Function: A) Back Squats – 3×5 @75% then… 1 legged RDL’s – 4×10 L/R – with KB or DB * Not heavy, think stretch B.) 4 rounds, 5 min per round 500 m Row Do 10 heavy goblet squats and 5 strict pull-ups during remaining time ***Use partner to hold feet on pull-ups*** Perform:...Read More