1. Build 01.16.18

    CFNA - BuildWeightliftingAll lifts are based off of 75% of 1 Rep MaxWeightliftingSplit Jerk (3 x 4)Power Snatch (3 x 4)Power Clean (3 x 4)Weighted Step-ups (3 x 6)Stiff Legged Deadlift (3 x 6)Bench Press (3 x 6)Read More

  2. 01.17.18

    CFNA - CrossFitWeightliftingFront Squat (Work to a heavy single)Today's the day! Get that PR!! Compare to 9/19/17MetconMetcon (Time)4 Rounds 12 Wallballs 20/14 24 DUs Then 10-8-6-4-2 Box Jumps 24/20 Pull-ups (Rx+ 1 Bar MU + 2 CTB + 3 Pull-ups for each round)…Read More

  3. 01.16.18

    CFNA - CrossFitWeightlifting2 Push Press + 2 Push Jerk (Work to a heavy weight of the complex)MetconMetcon (Time)21-15-9 Air Squats Hanging Knee Tuck (Rx+ T2B) Deadlifts 155/105 (Rx+ 185/125) Push-ups (Rx+ Ring Push-ups)Read More

  4. Launch 01.15.18

    CFNA - LaunchWeightliftingHang Power Clean (6 Minutes, 1 rep every 30 seconds )MetconMetcon (Time)30 Box Jumps 24/20 15 Squat Cleans 75/55 30 Sit-ups 15 Power Snatches 75/55 30 Burpees 30 Walking Lunges 30/20Read More

  5. Launch 01.04.18

    CFNA - LaunchMetconMetcon (Time)12 Burpees 36 DUs 16 Cleans 95/65 12 Burpees 36 DUs 12 Cleans 95/65 12 Burpees 36 DUs 8 Cleans 95/65 Timecap: 15 minutes Pace yourself, this one is SPICY. Cleans can be Power or Squat.Core Training4 x 8 Hollow Body Deadbugs 4 x 12 Back Extensions…Read More

  6. 01.09.18

    CFNA - CrossFitWeightliftingBack Squat (5 x 3 @75-78%)take 1:30 rest between setsMetconMetcon (Time)Rx 4 Rounds: 24 DUs 8 Burpees (Rx+ Burpee BJ 24/20) 12 Pull-ups (Rx+ Bar MU for first 2 reps)…Read More

  7. Launch 01.24.18

    CFNA - LaunchGymnasticsRing Rows or Pull-Ups (5 x 6-8 reps)MetconMetcon (AMRAP - Rounds and Reps)15 minute AMRAP 15 Russian KB Swings 44/30 50 DUs 10 Burpee Box Jump 24/20 20 Air Squats 2 Wall WalksRead More

  8. 01.15.18

    CFNA - CrossFitWeightliftingPower Clean (6 minutes, 1 rep every 30 seconds @78-80% 1RM)compare to 9/7/17 and go HeavierMetconMetcon (Time)30 Box Jumps 24/20 (Rx+ Overs) 30 Squat Cleans 95/65 (Rx+ 115/80) 30 Sit-ups (Rx+ GHDs) 30 Power Snatches 95/65 (115/80) 3…Read More

  9. 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

  10. 01/12/18

    CFNA - LaunchWeightliftingSplit Jerk (1 x 1)Work on technique and build up to a heavy single for the day.MetconMetcon (AMRAP - Reps)14 minute EMOM 1st: 16 KB Snatches 35/20 2nd: 12 BJ 24/20 3rd: 8 Burpee Bar Touch 4th: MAX Rep Wallballs 15/10 5th: Rest ***Repeat for 3 Rounds. Score is Total WB reps.…Read More