1. 12.27.17

    CFNA - CrossFitWeightliftingPush Press (4,4,4,4,4)start at 95/65 and add weight every setMetconMetcon (Time)40-30-20-10 Sit-ups DUs WallballsIf you haven't been doing sit-ups, hanging knee tucks/T2B regularly, scale to 40-20-10…Read More

  2. 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

  3. 01.24.18

    CFNA - CrossFitGymnasticsStrict Pull Up (5 x 3 reps)10 Second L-sit hold between setsMetconMetcon (AMRAP - Rounds and Reps)15 minute AMRAP 15 Russian KB Swings 53/35 (Rx+ 70/53) 50 DUs 10 Burpee Box Jumps 24/20 20 Air Squats 5 Wallwalks (Rx+ 30ft HS Walk)

  4. 01.06.18

    CFNA - CrossFitMetconGarage Throwdown (AMRAP - Rounds and Reps)20 minute AMRAP 10 Burpees 10 KBS 53/35 10 Jumping Lunges 10 Sit-ups 10/7 Calorie Row Rx+ Run around the block between rounds…Read More

  5. 12.02.17 PARK WOD

    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 - CrossFitWeightliftingKettlebell Snatches (5 sets of 10 reps)Focus on technique.MetconMetcon (4 Rounds for reps)4 Rounds: 1…Read More

  6. LAUNCH 12.13.17

    CFNA - LaunchGymnasticsDips (5x3 Box Dips or Scaled Ring Dips)MetconMetcon (Time)6 Rounds: 20 DUs or SUs 10 Wallballs 15/10Choose a wallball weight that you can do 10 reps straight with good form…Read More

  7. 12.26.17 LAUNCH

    CFNA - LaunchWeightliftingBench Press (5,5,4,4,3,3,2,2,1,1)MetconMetcon (AMRAP - Rounds and Reps)12 minute AMRAP 4 Squat Cleans 105/75 8 Push-ups 12 KB Snatches 30/20…Read More

  8. 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

  9. 01.25.18

    CFNA - CrossFitWeightliftingBack Squat (work to a moderate 5)MetconMetcon (Time)12-9-6-3 Power Cleans 135/95 (Rx+ 165/115) Box Jumps 24/20 Deadlifts 135/95 (Rx+ 165/115) Hanging Knee Tucks (Rx+ T2B)Read More

  10. 01.08.18

    CFNA - CrossFitWeightliftingHang Power Clean (Work to a heavy single in 15 minutes)Compare to 10/25/17MetconCindy got dat DT (AMRAP - Rounds and Reps)15 min AMRAP 1 round of Cindy: 5 Pull-ups 10 Pushups 15 Air Squats Then 1 round of DT: 12 Deadlift 155/105 9 Hang Power Clean 155/105 6 Push Jerks 155…Read More