Blog

  1. Mar 10-11: CrossFit Level 2 Trainer Course

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    The Level 2 Certificate Course (formerly the Coach’s Prep Course) builds on the concepts and movements introduced at the Level 1 Certificate Course. The course is ideally suited for all CrossFit trainers, emerging Affiliates, and anyone serious about developing quality in coaching techniques. Atte…Read More

  2. Launch 01.18.18

    CFNA - LaunchWeightliftingSumo Deadlift (8 x 3)Metcon ()Metcon (AMRAP - Rounds and Reps)20 minute AMRAP 5 Clean&Jerk 95/65 10 Hanging Knee Tucks 15 Push-ups 30 Double Unders 50 ft Farmer's Carry 2x 53's/35's…Read More

  3. Launch 01.17.18

    CFNA - LaunchWeightliftingFront Squat (Work to a heavy single)MetconMetcon (Time)4 Rounds 12 Wallballs 15/10 24 DUs Then 10-8-6-4-2 Box Jumps 24/20 Ring Rows…Read More

  4. Launch 01.16.18

    CFNA - LaunchWeightlifting2 Push Press + 2 Push Jerk (1 x 4)MetconMetcon (Time)21-15-9 Air Squats Hanging Knee Tuck Deadlifts 135/95 Push-ups…Read More

  5. 01.18.18

    CFNA - CrossFitWeightliftingSumo Deadlift (3,3,2,2,1,1,1,1)Focus on Technique before adding weightMetconMetcon (AMRAP - Rounds and Reps)20 minute AMRAP 5 Clean&Jerk 135/95 (Rx+ Squat Snatch) 10 T2B 15/12 Cal Row 20 Push-ups (Rx+ 10 HSPU) 50 ft Farmer's Carry 2x 70s/53s…Read More

  6. Build 01.16.18

    CFNA - BuildWeightliftingAll lifts are based off of 75% of 1 Rep MaxWeightliftingSplit Jerk (3 x 4)Power Snatch (3 x 4)Power Clean (3 x 4)Weighted Step-ups (3 x 6)Stiff Legged Deadlift (3 x 6)Bench Press (3 x 6)…Read More

  7. 01.17.18

    CFNA - CrossFitWeightliftingFront Squat (Work to a heavy single)Today's the day! Get that PR!! Compare to 9/19/17MetconMetcon (Time)4 Rounds 12 Wallballs 20/14 24 DUs Then 10-8-6-4-2 Box Jumps 24/20 Pull-ups (Rx+ 1 Bar MU + 2 CTB + 3 Pull-ups for each round)…Read More

  8. 01.16.18

    CFNA - CrossFitWeightlifting2 Push Press + 2 Push Jerk (Work to a heavy weight of the complex)MetconMetcon (Time)21-15-9 Air Squats Hanging Knee Tuck (Rx+ T2B) Deadlifts 155/105 (Rx+ 185/125) Push-ups (Rx+ Ring Push-ups)…Read More

  9. New Year, New You… TAKE 2

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    Have you set goals to become healthier and fitter in 2018 but fallen off that wagon already? That's OK! We are here to pick you back up and put you back in that saddle without all the original pressure of a 0% mistake record post-December.  With our "New Year, New You... Take 2" special... You'll …Read More

  10. Launch 01.15.18

    CFNA - LaunchWeightliftingHang Power Clean (6 Minutes, 1 rep every 30 seconds )MetconMetcon (Time)30 Box Jumps 24/20 15 Squat Cleans 75/55 30 Sit-ups 15 Power Snatches 75/55 30 Burpees 30 Walking Lunges 30/20…Read More