**ATTENTION**

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

09/19/14

cache_3802257304WOD
“Jensen”
For Time
Wall Ball x 38
Ball Slam x 38
Run x 400m with a slam ball
Wall Ball x 24
Slam Ball x 24
Run x 300m with a slam ball
Wall Ball x 11
Slam Ball x 11
Run x 200m with a slam ball

SKILL
Tabata V-Ups

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

09/18/14

quotes6WOD:
For Time
Airdyne x 2miles
Burpee Box Jump x 50
Farmers Carry x 200m
Backward Sled Drag x 80m

SKILL:

5 Rounds
Plank Hold x 30sec
Bridge Hold x 30sec

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

09/17/14

1917654_1108552155893_4946342_nWOD
“Baby Hayes”
For Reps
AMRAP in 12min
Thruster x 2 (95/135)
Row x 6cals
Toes to Bar x 8

Flexibility

3 sets of 10 pvc pull-through, moving your hands closer each time.
MWOD Overhead Distraction x 2min each side
Accumulate 2min in a bridge up.

09/16/14

imagesWOD
For Time
4 Rounds
Alternating DB Snatch x 10
Double Under x 50

SKILL
3 Rounds
Straight Arm Plank x 20sec
Hollow Hold x 20sec

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

09/15/14

study-motivation-hacksWOD
10,9,8,7,6,5,4,3,2,1
Pushup
Squat
Pullup
Squat

SKILL
5 Rounds
Hollow Hold x 20sec
Bridge Hold x 20sec

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

09/14/14

2820f57WOD
For Time
5 Rounds
Push Press x 10 (95/135)
Lateral Jump Over the Bar x 20 (over and back is one rep)photo (1)

09/13/14

9-11_firemans_flag_full-jpg1WOD
“9-11-2001″
For Time:
Sandbag Step Up x 343
and
Burpee x 20
Plate Ground to Overhead x 20
Squat Jump x 20
Run/Row x 200m

**This is a partner WOD. While one person is doing step ups, the other will do 20 burpees. Then you will switch and continue through the exercises until you have completed 343 step ups total between both partners. If you don’t have a partner, we have a single person version of the WOD as well. The 343 step ups represent the number of fire fighters lost on 9-11 and the 20 reps represents the date itself, 9-11.photo (2)

09/12/14

294797_2104499415154_1504257155_nWOD
“Raph”
For Time
30 Rounds
Squat Snatch x 1 (95/135)
Burpee Pullup + Toes to Bar x 2

SKILL

Pistol Lunge Progression x 25 Each Leg
Accumulate 2min in L-Hang

LIFT
Shoulder Press
70% x 3, 80% x 3, 90% x 3+photo (3)

09/11/14

570WOD
PFCF Agility Course

SKILL

3 Rounds
V-up x 15
Double KB Press x 15

LIFT
Deadlift
70% x 3, 80% x 3, 90% x 3+photo (4)

09/10/14

IMG_0651WOD
For Reps
Max Rep Power Clean x 1:30
Rest x 30sec
Max Rep Front Squat x 1:30
Rest x 30sec
Max Rep Shoulder to Overhead x 1:30
Rest x 30sec
Max Rep Clean and Jerk x 1:30
(95/135)

Flexibility

Test Pike Stretch
MWOD Hamstring Floss x 2min Each Leg
Side Split x 2min Each Leg
Situp to Pike x 10
Re-Test and Hold Pike Stretch x 2minphoto (5)