Its back!!! CFP’s 2nd Annual HOLIDAY NOG FEST!!!! Nog Fest will include a challenging workout, Egg Nog drinking, and general holiday cheer. This festival will be held at CrossFit Progression December 19th at 10am. Nog Fest is a fundraising event for Rochester Boys and Girls Club. ALL proceeds from t-shirt sales will be donated! Community,...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

Function: A.) Double KB OHS 5×2 B.) 12 – 9 – 6 Pull-ups Dips DB Snatch Air Squats (2X) Perform/RX: A.) OHS 5×2 B.) 3 – 2 – 1 Muscle Ups 7 – 5 – 3 Squat Snatch (135/95) Or: 12 – 9 – 6 C2B Dips Squat Snatch (115/75) Compete: A.) OHS 5×2 B.)...Read More

Function: A) Double KB OHS 7×2 B.) 10 min AMRAP 1 KB Snatch + 1 OHS Run to grass and back 2 KB Snatch + 2 OHS Run to grass and back 3 KB Snatch + 3 OHS and so on… *alternate arms each round Perform/RX: A.) OHS 7×2 * From Squat Rack B.) 10...Read More

ALL Levels! A.) 7 rounds with partner: – Carry pumpkin across lot – Sprint back Partner does the opposite ____ PUMPKIN NEVER TOUCHES THE GROUND Rotate through all 3 AMRAP’s, rest 3 min after the 3rd one and then repeat all 3 B.) With a partner 3 min AMRAP Partner 1: 5 cal bike Partner 2:...Read More

Function: A.) DB- KB Front Squat w/ Pause 5×2 *In between Sets 3 strict Chin Ups B.) 21-15-9 DB Thrusters SDHP w/KB Box Overs (24/20) Perform/RX: A.) Front Squat w/ Pause 5×2 *Pause on all 2 reps for 3 sec. *In between Sets 3 strict Chin Ups B.) 15-12-9 Thrusters (95/65) SDHP (95/65) Box Jump...Read More

Function: A.) 8 min. EMOM Snatch 3 (L/R) B.) 2 rounds w/partner 25 Dbl KB DL 25 cal row 25 Air Squats Perform/RX: A.) 8 min. EMOM 2x Snatch B.) 2 rounds w/partner 25 DL (135/95) 25 cal row 25 OHS (45/35) 1 partner does whole round, then switch, perform 2 rounds each Compete: A.)...Read More

CFP socks for our Festivus competitors!! Gonna be working out in style.  Function A). Carry sand bag across parking lot Sprint back B). 4 Rounds, each round on 5 min 250m Row 12 Lunges 10 Situps 8 Dbl KB DL 6 Burpees  Perform A). Carry sand bag across parking lot Sprint back B). 4 Rounds,...Read More

Woot! Way to go! CFP has 14 athletes competing at this year’s Festivus Games at CrossFit LaCrosse!  Not competing?…come and cheer for the CFP athletes! Saturday 10/17, 9:30am start.  Function A). Double KB Front Squat – 6 x 3 3 second pause on all 3 reps 3 Strict Chin ups after each set B). 4...Read More