1. 01.04.18

    CFNA - CrossFitMetconRedline (Time)12 Burpees 36 DUs 12 Cleans 155/105 12 Burpees 36 DUs 8 Cleans 185/125 12 Burpees 36 DUs 4 Cleans 205/145 Timecap: 15 minutesPace yourself, this one is SPICY. Cleans can be Power or Squat.Core Training8 x 8 Hollow Body Deadbugs 4 x 12 Back Extensions Extra Credit: …Read More

  2. 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 DUsRead More

  3. 1.31.18

    CFNA - CrossFitWeightliftingBench Press (5,5,3,3,1,1)Beginners: 5x3 at moderate weight Scaled: 4x8 Push-ups on DBMetconMetcon (AMRAP - Rounds and Reps)15 minute AMRAP 15 Sit-ups (Rx+ GHD) 15 DB Snatches 45/35 10 DB Goblet Lunges 45/35 (Rx+ SA OH) 1 Rope Climb (Rx+ …Read More

  4. 01.13.18

    CFNA - CrossFitMetconCFNA vs Rich Froning 15.1 (AMRAP - Reps)Froning Score: 226 Reps (Rx+) PARTNER Wod 9 minute AMRAP 15 Sit-ups (Rx+ T2B) 10 Deadlifts 115/75 5 G2O 115/75 (Rx+ Snatches) Rest 10 minutes, then...CFNA vs Rich Froning 15.4 (AMRAP - Reps)Froning score:…Read More

  5. 12.05.17

    Announcements> Check your inbox for important member update > CFNA Holiday Party ? this Saturday at 7pm! > BYOF Week kicks off this Saturday and runs through Dec 15CFNA - CrossFitWeightliftingHang Power Snatch (establish a 2RM from position 2)***take 5-8 seconds between the two repsMetcon20…Read More

  6. LAUNCH 12.11.17

    CFNA - LaunchGymnasticsRing Rows (5 Sets of 5 Reps)Slow and controlled. Goal is to build upper body strength Alternate: 5 x 3-5 Strict Pull-upsMetconMetcon (AMRAP - Rounds and Reps)12 minute AMRAP 8 Double KB Push Press 30s/20s 24 Single Unders/Toe Taps to pl…Read More

  7. 12.23.17

    CFNA - CrossFitMetconMetcon (Time)400m run/row 80 Air Squats (Rx+ 50 Wallballs 20/14) 30 Power Snatch 95/65 200m run/row 30 Burpee Box Jumps 24/20 200m run/row 30 Power Snatch 95/65 80 Air Squats (Rx+ 50 Wallballs 20/14) 400m run/row Timecap: 30 minutes. The goal i…Read More

  8. BUILD 01.04.18

    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

  9. 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

  10. 01.05.18

    CFNA - CrossFitWeightliftingBack Squat (3 x 5 @70-75%)Back Squat (2 x 10 @60%)MetconMetcon (AMRAP - Rounds and Reps)15 minute AMRAP 30 Airsquats (Rx+ 10 Pistols for first 10 reps) 25 Hanging Knee Tucks (Rx+ T2B) 20 Deadlifts 135/95 (Rx+ 155/105) 15 Pull-ups 10 Box Jumps 24/20 5 S2O 135/95 …Read More