Blog

  1. 01.25.18

    CFNA - CrossFitWeightliftingBack Squat (work to a moderate 5)MetconMetcon (Time)12-9-6-3 Power Cleans 135/95 (Rx+ 165/115) Box Jumps 24/20 Deadlifts 135/95 (Rx+ 165/115) Hanging Knee Tucks (Rx+ T2B)…Read More

  2. 01.24.18

    CFNA - CrossFitGymnasticsStrict Pull Up (5 x 3 reps)10 Second L-sit hold between setsMetconMetcon (AMRAP - Rounds and Reps)15 minute AMRAP 15 Russian KB Swings 53/35 (Rx+ 70/53) 50 DUs 10 Burpee Box Jumps 24/20 20 Air Squats 5 Wallwalks (Rx+ 30ft HS Walk)

  3. Launch 01.23.18

    CFNA - LaunchWeightlifting1 Hang Power Snatch + 1 Power Snatch (1 x 1)Work to heavy complexMetconMetcon (AMRAP - Rounds and Reps)12 minute AMRAP 8 Burpees 16 Wallballs 15/10 8 Power Snatches 95/65 16 Sit-ups…Read More

  4. 01.23.18

    CFNA - CrossFitWeightliftingHang Power Snatch (work to a heavy single)This is the Rx option. Focus on technique before adding weight.1 Hang Power Snatch + 1 OHS + 1 Squat Snatch (work to a heavy weight of the complex)This is the Rx+ option. You can drop barbell between OHS and Squat Snatch.MetconMet…Read More

  5. Launch 01.22.18

    CFNA - LaunchWeightlifting2 Front Squats + 2 Push Jerk (1 x 4)Work to a heavy weight of complex and fine tune the push jerkMetconMetcon (Time)3 Rounds 8 HPC 95/65 8 Front Squats 95/65 16 Push-ups 32 DUs…Read More

  6. 01.22.18

    CFNA - CrossFitWeightliftingThruster (3 Rep Max)MetconMetcon (Time)3 Rounds 8 HPC 115/85 8 Front Squats 115/85 16 Push-ups 32 DUsRx+ 135/95…Read More

  7. 01.20.18

    CFNA - CrossFitSkillDU practice - 8 minutes Scaled: 15-20 double taps, get that jump right! Then add the jump rope. Rx: 15-20 DUs, EMOM Rx+: Unbroken Challenge 20-30-40-50 within the 8 min, take as much break as neededMetconMetcon (AMRAP - Rounds and Reps)20 minute…Read More

  8. Launch 01.19.18

    CFNA - LaunchSkillMetcon (8 Rounds for reps)8 Minute EMOM 2 Wall Walks or 30 Sec. HS HoldMetconMetcon (Time)3 Rounds 24 DUs 10-8-6 Thrusters 75/55 10-8-6 Bar facing burpees Then 4 Rounds 12 FR KB Lunge 35/20 12, 10, 8, 6 Ring Rows…Read More

  9. BUILD 01.18.18

    CFNA - BuildWeightliftingAll lifts are based off of 75% of maxSquat Snatch (3 x 4)Clean and Jerk (3 x 4)Clean Pull (3 x 6)Weighted Step-ups (3 x 6)Behind The Neck Jerk (3 x 6)…Read More

  10. 01.19.18

    CFNA - CrossFitGymnasticsHandstand hold practice - 5 minutes Then 8 minute EMOM 4 HSPU (Rx+ 8 HSPU) ***Goal is to keep feet together at the top of the repMetconMetcon (Time)3 Rounds 24 DUs (Rx+ 36 DUs) 10-8-6 Thrusters 95/65 (Rx+ 115/85) 10-8-6 Bar facing burpees Then 4 Rounds 12 FR DB Lunges 45/35 …Read More