Unclassified

  1. 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

  2. 1.27.18

    CFNA - CrossFitMetconPepperoni Pizza Row (Time)2500 Calories EVERYONE WOD??‍♀️????‍♀️??? 4 rowers for a class of 10 or more people Scaled: 15/10 Calories at a time Rx/Rx+ 20/15 Calories at a time When NOT rowing, Scaled: REST Rx: 1 set of 10 reps (any c…Read More

  3. BUILD 01.25.18

    CFNA - BuildWeightliftingDeload week. All lifts are based off of 70% 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

  4. 01.26.18

    CFNA - CrossFitWeightlifting1 power clean + 1 push jerk (15 minutes, work towards a heavy single)1RMThis is the first recorded Clean & Jerk for this year(not Squat/Split) Goal is to currently see where our numbers are at for this particular lift. IF you're feel…Read More

  5. Build 01.23.18

    CFNA - BuildWeightliftingAll lifts are based off of 70% of your maxSnatch (3 x 4 reps)Clean and Jerk (3 x 4 reps)Front Squat (3 x 6 reps)Snatch Pull (3 x 6 reps)Overhead Squat (3 x 6 reps)Bench Press (3 x 6 reps)…Read More

  6. Launch 01.25.18

    CFNA - LaunchWeightliftingBack Squat (5 x 5)MetconMetcon (Time)12-9-6-3 Power Cleans 115/75 Box Jumps 24/20 Deadlifts 115/75 Hanging Knee Tucks…Read More

  7. 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

  8. 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)

  9. 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

  10. 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