1. 01.01.18

    CFNA - CrossFitMetconA Fresh Start (Time)20 DUs 17 Burpee Box Jump Overs 24/20 Then 20 DUs 18 Pull-ups (Rx+ CTB) 20 DUs 18 Pushups on DB (Rx+ HSPU) 20 DUs 18 Goblet Squats 70/44 (Rx+ Front Squats 115/85) 20 DUs 18 G2O 115/85Cash OutScaled: 8 x 10 Second Hollow Body Hold Rx: 4 x10 Second Hollow Rocks…Read More

  2. 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

  3. 1.29.18

    CFNA - CrossFitWeightliftingFront Squat (work to a heavy 3RM in 16 minutes)MetconMetcon (Time)400m Run, then 3 Rounds: 15 Wallballs 20/14 (Rx+ 25/18) 30 DUs Then 20 Pull-ups (Rx+ CTB) 400m RunRead More

  4. 01.11.18

    CFNA - CrossFitWeightliftingHang Power Snatch (work to a heavy single)Hang Power Snatch + 2 OHS (Rx+ option, work to a heavy weight of complex)MetconMetcon (Time)50/40 Calorie Row 100 DUs 50 Lunges 25 HSPU 50 DUs 5 Rope Climbs…Read More

  5. 12.09.17

    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

  6. 12.21.17

    CFNA - CrossFitWeightliftingFront Rack Lunge (4 x 8, ascending weight)MetconMetcon (AMRAP - Rounds and Reps)15 minute AMRAP 10 S2O 115/85 (Rx+ 155/105) 1 50 ft Farmer's Carry 2x70s/53s 20/15 Calorie Row 20 Sit-ups (Rx+ GHDs)…Read More

  7. 01.02.18

    CFNA - CrossFitWeightlifting1PC+2FS+1Jerk (Work to a heavy weight of complex)No Squat Clean for 1st Rep. Push Jerk or Split Jerk OK.MetconMetcon (Time)5 Rounds 8 KBS 53/35 (Rx+ 70/53) 8 Hanging Knee Tucks (Rx+ T2B) 5-4-3-2-1 Squat Cleans 135/95 (Rx+ 155/105)Reps go 8-8-5, 8-8-4, 8-8-3, etc.…Read More

  8. 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

  9. Launch 01.29.18

    CFNA - LaunchWeightliftingFront Squat (Work to a heavy triple)Work on improving front rack position. Make sure to not pick a weight that causes you to lose good positioningMetconMetcon (Time)200m Run, then 3 Rounds: 15 Wallballs 15/10 30 DUs Then 20 Ring Rows 400m …Read More

  10. Launch 01.11.18

    CFNA - LaunchWeightliftingPower Snatch (1 x 1)MetconMetcon (Time)50 HR Push-Ups 50 DUs 50 Medball Sit-Ups 40/30 Calorie Row 100 DUs 50 LungesRead More