1. 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

  2. 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

  3. 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)

  4. 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

  5. 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

  6. 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

  7. 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

  8. 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

  9. Launch 1.30.18

    CFNA - LaunchWeightliftingHang Power Clean (Work to a heavy double)MetconMetcon (AMRAP - Rounds and Reps)12 min AMRAP 12 Push Jerks 95/65 18 Hanging Knee Tucks 24 Box Jumps 24/20 18 Burpees 12 Power Cleans 95/65Read More

  10. BUILD 01.11.18

    CFNA - BuildWeightliftingAll lifts are based off of 65% 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