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) Deadlifts – 5×5 @ 80% B.) 7 min AMRAP 7 DL (185/125) 11 Pull-ups 15 Wallball (20/14) Train: A) Deadlifts – 5×5 @ 80% B.) 7 min AMRAP 7 DL (205/145) 11 Pull-ups 15 Wallball (20/14) Compete: A1) Clean and Jerk – 5×1 @ 80% A2) Deadlifts – 5×5 @ 80% B.) 7...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) 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

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

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

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

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