**ATTENTION**

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

11/22/14

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+

11/17/14

IMG_1596WOD:
For Reps
AMRAP in 15min
Box Jump Over x 15
Pullup x 10
Squat Clean x 5

SKILL:
Alternating Tabata
Hollow Hold
Superman Hold

LIFT:
Back Squat 70% x 3, 80% x 3, 90% x 3+

11/16/14

rowWOD:
For Total Time
10 Rounds
Row x 250m
Rest as needed.

11/15/14

68030_3892800803620_397939783_nThis weeks Team WOD is brought to you by Ma
For Time
Med Ball Situp x 50
Lunge with a Plate Overhead x 50
Plate Ground to Overhead x 50
Burpee to a Plate x 100
Plate Ground to Overhead x 50
Lunge with a Plate Overhead x 50
Med Ball Situp x 50

11/14/14

558057_10200458738663175_1270591399_nWOD:
“Crystal”
Death by:
Airdyne Calories and Russian KB Swings
Min 1-AD x 2cals
Min 2-KB x 2
Min 3-AD x 4Cals
Min 4-KB x 4
Min 5-AD x 8Cals
Min 6-KB x 8
and so on…
Alternating exercises and doubling the reps each round, until you can’t complete the required work within a minute.

SKILL:
V-Up 5 x 10

LIFT:
Shoulder Press 65% x 5, 75% x 5, 85% x 5+

11/13/14

motivational_quotes_22WOD:
For Time
Snatch x 10
Double Under x 50
Snatch x 8
Double Under x 40
Snatch x 6
Double Under x 30
Snatch x 4
Double Under x 20
Snatch x 2
Double Under x 10

SKILL:
Tabata Jumping Lunges

LIFT:
Deadlift 65% x 5, 75% x 5, 85% x 5+