CFNA - CrossFitMetconJingle Kettle-Bells (AMRAP - Rounds and Reps)Partner WOD (switch at any point) 20 minute AMRAP 25 Goblet Squats 53/35 25 Walking Lunges 25 Push-ups 25 Deadlifts 135/95 25 Pull-ups 25 Box Jumps 24/20 25 Sit-ups 25 KBS 53/35 25 Mtn Climbers 25 Burpees 25 Wallballs 20/14 25 DUs…Read More
CFNA - CrossFitMetconJingle Kettle-Bells (AMRAP - Rounds and Reps)Partner WOD (switch at any point) 20 minute AMRAP 25 Goblet Squats 53/35 25 Walking Lunges 25 Push-ups 25 Deadlifts 135/95 25 Pull-ups 25 Box Jumps 24/20 25 Sit-ups 25 KBS 53/35 25 Mtn Climbers 25 Burpees 25 Wallballs 20/14 25 DUs…Read More
CFNA - LaunchGymnasticsCore Work4 Rounds for Quality: 20sec Hollow Rock/Tuck Hold 10 Opposite Arm/Leg Toe Touch 5 Hanging Knee Raises/KipsMetconMetcon (Time)3 Rounds 12 Burpee bar touch 12 Walking Lunges 12 KB Swings 44/30 12 DUs/ 24 Single Unders 12 Box Step Ups 24/20 12 Goblet Squats 44/30…Read More
CFNA - CrossFitWeightliftingGymnastics Technique Work (15 minutes for Quality)T2B/ Hanging Knee Raises/ Hollow Holds Rx If you have T2B, Accumulate 30 T2B (w/ towel between feet)MetconMetcon (AMRAP - Rounds and Reps)10 minute AMRAP 10 OH Single Arm DB Lunges 45/35 5/3 Supinated Strict Pull-ups 10 Go…Read More
Announcements> CFNA Holiday Party ? THIS Saturday at 7pm! > BYOF Week kicks off this Saturday and runs through Dec 15CFNA - LaunchWeightliftingPush Jerk (Work to a heavy single)MetconMetcon (Time)4 Rounds: 15 Deadlifts 95/65 12 Sit-ups 9 Push-ups 6 Push Jerks 95/65…Read More
Announcements> Check your inbox for important member update > CFNA Holiday Party ? this Saturday at 7pm! > BYOF Week kicks off this Saturday and runs through Dec 15CFNA - LaunchWeightliftingBack Squat (5, 5, 5, 5, 5)MetconMetcon (AMRAP - Rounds and R…Read More
BYOF Week The week of December 11 Got any friends starting to set fitness goals for the new year? Or a co-worker about to re-up those spin classes? Now's the perfect time for YOU to invite them to come try a workout. CFNA’s Bring-a-Friend Week starts this week and ends on Saturday, Dec 16th at …Read More
Announcements> CFNA Holiday Party ? THIS Saturday at 7pm! > BYOF Week kicks off this Saturday and runs through Dec 15CFNA - CrossFitWeightliftingSplit Jerk (Work to a heavy single, from the rack)MetconMetcon (Time)4 Rounds: 15 Deadlifts 115/85 (Rx+ 155/105) 12 Push-ups on DB (Rx+ Burpees) 9 Ca…Read More
Announcements> Check your inbox for important member update > CFNA Holiday Party ? this Saturday at 7pm! > BYOF Week kicks off this Saturday and runs through Dec 15CFNA - LaunchWeightliftingHang Power Clean (Work to a heavy single)Hang from position 2MetconMetcon (AMRAP - Rounds and Reps)12…Read More
This Saturday, Dec 9th at 7:00 PM at CFNA Oh yeah baby, it’s time for CFNA’s annual Holiday Party. Come join us for some food, libations, and member & coach superlatives. It's a night you won't want to miss! We'll have food. Bring a bottle and/or a dessert to share. Everyone is welcome. (…Read More