Wednesday 03192014


The StrongFirst Kettlebell Course is coming to CrossFit Progression April 6th from 9:45am – 5:45pm for a 1 day seminar.  No previous Kettlebell training required, this is a great opportunity to learn the fundamentals of strength training through Kettlebells!   

Sign up here to register

Please like CFP’s FIT page.  More info coming soon!



A.  15 Mins of Movement Prep

B.  8 Rounds w/Partner

(You go I go FULL Rounds)  

200M Row

20 x WB

20 x Russian Swings

Performance – Sport

A.  15 Mins of Movement Prep

B.  8 Rounds w/Partner

(You go I go FULL Rounds)

200M Row

20 x WB @ 20lb/14lb

10 x Pull-ups (C2B Sport)

-Post results under comments  

Previous PostNext Post
9 Responses
  1. Nicole Chovan

    Matt had some crazy ridiculous warmup at the 10am class. It was definitely a workout before the workout!

    Partnered with LaRae today. Did WB to 10ft target. All sets UB, felt great today on those! Did first round C2B then switched to butterfly. Struggling with the rhythm of these but it was good practice. Pretty consistent pace through all 4 rounds. LaRae rocked the WB today too 🙂 good class 10am-ers! Total time was 19:41 I believe.

  2. Paul Bye

    A. completed. That last 90-second plank…wow
    B. 20:07 – Partner WOD w/ Ryan (couldn’t quite beat the clock, but finished anyway). 20# wallballs, started with green banded pull-ups but that ended on round 2, had to go to jumping. Very challenging.

  3. Staci Vinz

    A. Matt’s 25 min warm-up
    B. Partners withHeather. 14# WB to 10ft target, all UB. C2B pull-ups. Good WOD.

  4. Amy S

    A. What a warm up! Was good.
    B. Teresa was a solid partner. 20:00, got through 6 rounds. I struggled with wall balls…glad to be a regular again!

    1. Teresa

      We made it through 7 rounds and the rowing of the 8th. Great job Amy and way to push through the wall balls!!

  5. Susan Kian

    Workout at the dahlc:

    Elliptical 30 minutes
    15 Air squats with dumbell thruster 15 lbs alternating with 10 knee push-ups.
    6 sets.
    Tricep extensions 3X15
    Lat pull downs 3×15

  6. Jessi A

    A. Done – that felt like a workout on its own!
    B. 17:54 Partnered with Lynn and Sara. We had 2 stations set up and each did 4 rounds. I struggled hard through the wallballs. After the first round, I wanted to drop my weight to a 10# WB, but Juli convinced me to stick with the 14# and just do 10 reps, I did that, but it kicked my butt! Did 44kg on the Russian swings. I’m not sure but I thing that’s 1.25 poods.