Blog

  1. LAUNCH 12.04.17

    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 - LaunchWeightliftingFront Squat (4,4,3,3,2,2,1,1,1)MetconMetcon (Time)10-1 Medball Sit-ups 15/10 (scaled: standard sit-up…Read More

  2. 12.02.17 PARK WOD

    AnnouncementsGym closed this weekend for L1 Cert. Stevan will be coaching a park workout at 10:00 AM at Underwood Hills Park. ------- CFNA Holiday Party ? Saturday, Dec 9!CFNA - CrossFitWeightliftingKettlebell Snatches (5 sets of 10 reps)Focus on technique.MetconMetcon (4 Rounds for reps)4 Rounds: 1…Read More

  3. LAUNCH 12.01.17

    AnnouncementsGym closed this weekend for L1 Cert. Stevan will be coaching a park workout at 10:00 AM at Underwood Hills Park. ------- CFNA Holiday Party ? Saturday, Dec 9!CFNA - LaunchMetconWeightliftingBack Squat (6 sets of 3 reps @70-75% of 1RM)Focus on technique, over weightMetcon (Time)*** …Read More

  4. 12.06.17

    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 - CrossFitWeightliftingBack Squat (5 x 5 @78-80% of 1RM)Compare to 9/7/17. This is TOUGH. Scale down to 70-75% i…Read More

  5. 12.05.17

    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 - CrossFitWeightliftingHang Power Snatch (establish a 2RM from position 2)***take 5-8 seconds between the two repsMetcon20…Read More

  6. 12.04.17

    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 - CrossFitWeightliftingFront Squat (in 12 minutes, establish a 3RM)Front Squat (then in 4 minutes, establish a 1RM)MetconM…Read More

  7. 12.01.17

    AnnouncementsGym closed this weekend for L1 Cert. Stevan will be coaching a park workout at 10:00 AM at Underwood Hills Park. ------- CFNA Holiday Party ? Saturday, Dec 9!CFNA - CrossFitWeightliftingBack Squat (6x3 @80% of 1RM)MetconMetcon (Time)*** 30 DB Snatches 45/35 30 Box Jumps 24/20 30/21…Read More