**ATTENTION**

THANKSGIVING HOLIDAY HOURS
Thursday
Open-8am
Team Turkey WOD-9am
Closed-10am

Friday
Open-8am
Closed-12pm

Don’t Forget Yoga Sundays at 11am for $5.00

OGAR STRONG

Don’t Forget Yoga Sundays at 11am for $5.00

Interested in trying CrossFit or know someone who is?
Please call or e-mail to set up your first workout!
The first 3 workouts are FREE!
719-635-5438
or
progressivefitnesscos@yahoo.com

11/27/14

HAPPY THANKSGIVING!!
cf-turkey-300x281-1TEAM WOD AT 9AM!

11/26/14

crossfit-double-underWOD:
“Annie”
For Time
50-40-30-20-10 of:
Double Unders
Abmat Situps

Flexibility:
Lower:
Test Squat
Hip Capsule Distraction MWOD x 2min Each Side
Situp to Straddle x 20
Squat x 20
Re-Test and Hold the bottom of a squat x 2min

Upper:
Accumulate 5min in a Bridge Up
**Each time you drop perform 5 skin the cats

11/25/14

motivational_quotes_and_photos_1WOD:
For Time
15-10-5 of:
Snatch
Bar Facing Burpee
Clean and Jerk
Bar Facing Burpee

SKILL:
Single Under Drills x 10min

LIFT:
Bench Press 75% x 5, 85% x 3, 95% x 1+

11/24/14

IMG_0850WOD:
For Time
Knees to Elbows x 30
Front Squat x 30
Knees to Elbows x 30
Wall Ball x 30
Knees to Elbows x 30

SKILL:

Alternating Tabata Sets of:
Straight Arm Plank
Hip Bridge

LIFT:
Back Squat 75% x 5, 85% x 3, 95% x 1+

11/23/14

10392512_778545598871786_1860451071979933311_nWOD:
For Time
10 Rounds
Bear Crawl x 20m
Burpee Broad Jump x 20m
Sprint x 20m

11/22/14

royMarine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.

He is survived by his wife Amy and three children, Michael, Landon and Olivia.

TEAM WOD
Five rounds
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

11/21/14

IMG_1246WOD:
For Time Airdyne x 100 Cals
Wall Ball x 75 (14/20)
Burpee x 50

SKILL:
V-Up x 50
Abmat Hip Extension x 50
Alternate as needed.

LIFT:

Shoulder Press 70% x 3, 80% x 3, 90% x 3+

11/20/14

FullSizeRenderWOD:
“DOM”
For Time
5 Rounds
Stone to Shoulder x 6
Bar Muscle Up x 5

SKILL:

Single Leg Box Jump 3 x 10 Each Leg

LIFT:

Deadlift 70% x 3, 80% x 3, 90% x 3+

11/19/14

401760_10150816904823755_504548754_11928561_947037166_nWOD:
For Time
Row x Bodyweight in Calories

Flexibility:

Lower: Hold Each Side Split x 2min
Upper: 3 Rounds
Bar Kip x 10
First Rib MWOD x 1min Each Side
Hold the bottom of a Dip x 30sec

11/18/14

Motivational-Fitness-Workout-Quotes-27WOD:
For Time
15,12,9,6,3
Double KB Push Press
Toes to Bar

SKILL:
Clapping Pushup 5 x 5

LIFT:
Bench Press 70% x 3, 80% x 3, 90% x 3+