1. 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

  2. 12.06.17

    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 - CrossFitWeightliftingBack Squat (5 x 5 @78-80% of 1RM)Compare to 9/7/17. This is TOUGH. Scale down to 70-75% i…Read More

  3. 12.14.17

    CFNA - CrossFitWeightliftingDeadlift (3,3,3,3,3)MetconMetcon (AMRAP - Rounds and Reps)9 minute AMRAP 7 Deadlifts 135/95 (Rx+ 155/105) 5 Pull-ups (Rx+ CTB) 3 S2O…Read More

  4. 12.26.17

    CFNA - CrossFitWeightliftingFront Squat (work to a heavy 2RM in 15 min)MetconMetcon (AMRAP - Rounds and Reps)12 minute AMRAP 4 Squat Cleans 135/95 (Rx+ 155/105) 8 Pull-ups ( Rx+ CTB) 12 KB Snatches 44/30 (Rx+ 53/35)…Read 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. Launch 01.23.18

    CFNA - LaunchWeightlifting1 Hang Power Snatch + 1 Power Snatch (1 x 1)Work to heavy complexMetconMetcon (AMRAP - Rounds and Reps)12 minute AMRAP 8 Burpees 16 Wallballs 15/10 8 Power Snatches 95/65 16 Sit-upsRead More

  7. Launch 01.05.18

    CFNA - LaunchWeightliftingBack Squat (3 x 5)Back Squat (2 x 10)MetconMetcon (AMRAP - Rounds and Reps)15 minute AMRAP 30 Airsquats 25 Hanging Knee Tucks 20 Deadlifts 95/65 15 Pull-ups/Ring Rows 10 Box Jumps 24/20 5 S2O 95/65…Read More

  8. 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

  9. LAUNCH 12.01.17

    AnnouncementsGym closed this weekend for L1 Cert. Stevan will be coaching a park workout at 10:00 AM at Underwood Hills Park. ------- CFNA Holiday Party ? Saturday, Dec 9!CFNA - LaunchMetconWeightliftingBack Squat (6 sets of 3 reps @70-75% of 1RM)Focus on technique, over weightMetcon (Time)*** …Read More

  10. LAUNCH 12.12.17

    CFNA - LaunchWeightliftingClean and Jerk (12 minutes, Focus on Technique)Alternative: Push Jerk from the rackMetconMetcon (Time)50 KB Swings 44/30 Then 3 Rounds: 5 HR Push-ups 10 Mountain Climbers 50 Goblet Squats 44/30 Then 3 Rounds: 5 Burpees 5 Power Cleans…Read More