Fitness/Performance A. Clean and Jerk 5×3 @ 80% B. 3-6-9-12-15 P.Clean (115/85) Pull – ups V-ups Sport A. C&J 5×4 4 reps= 1 PC 1 SC, 2 Jerk B. 3-6-8-12-15 P. Clean (165/125) Pull-ups V-upsRead More

Fitness/Performance: A. Make up Lift from the week. B Michael 3 rounds 800m Run 50 Back Extensions/supermans 50 sit ups. Sport:  Granite Games WODRead More

Fitness/Performance: A. RDL 4×5 65% B. 3 rounds with Partner 1min max reps DL while partner holds at the waist, switch when needed 1min per team max reps Push-ups while partner holds plank, switch when needed. Sport: A. RDL 4×5 65% B. 3 rounds with Partner 1min max reps DL while partner holds at the...Read More

Performance: A.  Snatch: 4 x 3 at 70% B.  4 rounds for time: 7 Power Snatch 135/95 14 T2B or K2E 21 box Jumps with step down. 24/20 Sport: A. Snatch 4×3 (3 reps = PS/SS/HSS) Last set should be as heavy as possible B. 4 Rounds for time: 7 P. Snatch 165/125 14 T2B...Read More

Congrats to team CFP on their 13th place finish at the 2012 North Central Regional! Kettlebell classes start this week, check the schedule for our new hours. A. 5×1 – (1x Clean Deadlift, 1x Power Clean, 1x Hang Squat Clean, 1x Full Squat Clean) B. 3 Rounds AFAP 400m Run 21 Kettlebell Swings 50 Double...Read More

A.  10-15 minutes of Handstand work.  (This includes: handstand push-ups, walks, shoulder touches..)   B.  With a partner (Relay style) complete:  4 x 400M Run  4 x 500M Row 100 x Partner Sit-ups (Together)  4 x 200M Run (Backwards)   4 x 400M Run  C.  100 x Banded good-mornings.   -Post results under comments  ...Read More

Saturday, June 30th 2012 Time: 10am – 4 pm Click here to Register. Full Day Olympic Lifting Seminar with California Strength Team Members Date: Saturday, June 30th 2012 Time: 10am – 4 pm Location: Crossfit Progression, 4915 Hwy 52 N Suite C Rochester MN 55901 Cost: $200 per person This seminar will include roughly 6...Read More

Addison is a certified CrossFit Instructor at CrossFit Progression in Rochester MN.  He started CrossFit in february of  2011.  Prior to CrossFit Addison raced on the UCI european cycling circuit for  Geox Fuji Test Team. Outside of CrossFit he enjoys competing in triathlon.  He grew up being active in the sports of  wrestling and track....Read More

Movement Warm-up Set  4 x Row – 1 min @ 60%, Row – 30 sec @ 90% 2 x Sets NFT 10 x Muscle Snatch  10 x Snatch Balance  10 x Power Snatch  A.  Snatch – 4 x 2 w/2-3 min rest  B.  HBBS – 3 x 3/2 min rest  C.  5 Rounds AFAP:  9...Read More