**ATTENTION**

DON’T FORGET TO WEAR YOUR COSTUME!!

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

OGAR STRONG

Registration has Opened for the Last event in the Southwest Competition Series in November, Sign up NOW!!!

http://www.swcomps.com/

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

10/31/14

halloweenWOD:
“HALLOWEEN”
For Time
Run x 400m
Deadlift x 31
Lateral Jump x 31
Run x 400m
Goblet Squat x 31
Shoulder to Overhead x 31
Run x 400m
Thruster x 31
Burpee x 31
Run x 400m
**All exercises will be done with a pumpkin, including the run.

SKILL:

5 Rounds
Double Under x 20
Chest to Bar Pullup x 6

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

10/30/14

bruceWOD:
For Max Weight
Split Jerk

SKILL:
Max Height Box Jump

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

10/29/14

tumblr_mv5t2uGt211qhf95ro1_500WOD:
For Time
5 Rounds
Run x 200m
Pullup x 10
Weighted Stepup x 20
(18/20″ Box 35/53# KB’s in each hand)

Flexibility:

3 Rounds
Skin the Cat x 5
Bridge Up x 10
Pvc Pull Through x 15

10/28/14

1779708_775886829124531_91941270515396220_nWOD:
For Reps
AMRAP in 20min
Power Clean x 5 (95/135)
Toes to Bar x 10
Wall Ball x 15 (14/20)

SKILL:
Handstand Pushup x 25
**In as few sets as possible.

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

10/27/14

stay-positive-inspirational-quotes-1WOD:
For Time
20-15-10-5
Row for Calories
Rower Facing Burpee

SKILL:
6 Rounds
Jumping Lunge x 10
Hollow Hold x 20sec
Rest x 20sec

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

10/26/14

FITP_RowmcTechnique2WOD:
For Total Time
Row x 1000m
Rest 1:1
Row x 1000m
**Total time includes the rest interval.

10/25/14

965424_10100551058386466_1317758740_oThis weeks Team WOD is brought to you by Bryan. Enjoy!
For Time
3 Rounds
Run x 600m
Goblet Squat x 50
Reverse Burpee x 40
**Each team must use a slam ball for each exercise. Both partners run at the same time, but only one person can be working at a time on the other exercises.

10/24/14

IMG_1079WOD:
“Golden’s Final Hoorah”
For Time
5 Rounds Deadlift x 12
Hang Power Clean x 9
Shoulder to Overhead x 6
Run x 200m

SKILL:

Strict Pullup x 5
Step Up to Balance x 10

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

10/23/14

IMG_3824WOD:
For Time
21-15-9
Pulllup
Front Rack Lunge

SKILL:

5 Rounds
V-Up x 10
Burpee x 10

LIFT:

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

10/22/14

IMG_3823WOD:
For Max Weight
Hang Squat Snatch

Flexibility:
Test Squat
Hip Capsule MWOD x 5min Each Side
Pancake Split x 5min
Re-Test Squat