Unclassified

  1. 12.16.17

    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

  2. LAUNCH 12.19.17

    CFNA - LaunchMetcon?Christmas in July? (Time)1- Push Jerk 135/95 2- Front Squats 135/95 3- Power Cleans 135/95 4- Burpees over Bar 5- Deadlifts 135/95 6- Pull-ups 7- Box Jumps 24/20 8- Sit-ups 9- KBS 53/35 10- DUs 11- Push-ups 12- Calorie RowGo through the movements like "The 12 Days of Christmas" s…Read More

  3. 01.03.18

    CFNA - CrossFitGymnasticsHandstand Push-ups (8 minute EMOM, 4 HSPU)Scaled: 20 Sec HS Holds or 4 HSPU with box assistMetconMetcon (Time)21-18-15-12-9 Wallballs 20/14 (Rx+ Unbroken) 9-9-9-9-9 Pull-ups (Rx+ Unbroken) Then 30 KB Lunges (30s/20s)…Read More

  4. 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

  5. 1.30.18

    CFNA - CrossFitWeightliftingHang Power Clean (Work to heavy double)MetconMetcon (AMRAP - Rounds and Reps)12 min AMRAP 12 Push Jerks 115/80 (Rx+ 135/95) 18 Hanging knee tucks (Rx+ T2B) 24 Box Jumps 24/20 18 Burpees 12 Power Cleans 135/95 (Rx+ 135/95)

  6. 01.12.18

    CFNA - CrossFitWeightliftingSplit Jerk (Focus on technique/footwork)3 x 3 @60-65% of 1RM 4 x 2 @70-75% 6 x 1 Heavy @80%+ Scaled: Push JerkMetconMetcon (3 Rounds for reps)14 minute EMOM 1st: 16 KB Snatches 44/30 (Rx+ 53/35) 2nd: 12 BJ 24/20 3rd: 8 Burpee Pull-ups (Rx+ CTB) 4th: MAX Rep…Read More

  7. 12.11.17

    CFNA - CrossFitGymnasticsRope Climb (8 minute EMOM)1-2 Rope Climbs ***No Scaling today. Practice the foot lock, and partially ascend. Spicy -> Legless Jalapeno Cray Cray -> Legless while holding L-SitMetconMetcon (AMRAP - Rounds and Reps)12 minute AMRAP 10 Single Arm DB Push Press 45/35 (Rx+ 5…Read More

  8. LAUNCH 12.20.17

    CFNA - LaunchWeightliftingPower Snatch (singles, focus on technique)MetconMetcon (Time)20 Power Cleans 95/65 20 Burpees over bar 20 Front Squats 95/65 20 Hanging Knee Tucks 20 Calorie Row…Read More

  9. LAUNCH 01.02.18

    CFNA - LaunchWeightlifting1 Power Clean + 2 Front Squats (work to a heavy weight of complex)MetconMetcon (Time)5 Rounds: 8 KBS 44/30 8 Sit-ups 5-4-3-2-1 Cleans 95/65…Read More

  10. 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