Unclassified

  1. Launch 01.22.18

    CFNA - LaunchWeightlifting2 Front Squats + 2 Push Jerk (1 x 4)Work to a heavy weight of complex and fine tune the push jerkMetconMetcon (Time)3 Rounds 8 HPC 95/65 8 Front Squats 95/65 16 Push-ups 32 DUs…Read More

  2. 01.22.18

    CFNA - CrossFitWeightliftingThruster (3 Rep Max)MetconMetcon (Time)3 Rounds 8 HPC 115/85 8 Front Squats 115/85 16 Push-ups 32 DUsRx+ 135/95…Read More

  3. 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

  4. Launch 01.26.18

    CFNA - LaunchWeightlifting1 Power Clean + 1 Push Jerk15 Minutes to Build up to a Heavy SingleMetconMetcon (AMRAP - Rounds and Reps)6 minute AMRAP 6 Clean & Jerks 95/65 30 DUs Rest 2 minutes, Then...Metcon (Time)For time: 24 KB Snatches 35/20 16 KB Goblet Lunges…Read More

  5. 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

  6. 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

  7. 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

  8. 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

  9. 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

  10. 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