1. LAUNCH 12.04.17

    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 - LaunchWeightliftingFront Squat (4,4,3,3,2,2,1,1,1)MetconMetcon (Time)10-1 Medball Sit-ups 15/10 (scaled: standard sit-up…Read More

  2. LAUNCH 12.14.17

    CFNA - LaunchWeightliftingDeadlift (Work to a heavy single)Focus on technique, keeping the midline tight, not rounding the back.MetconMetcon (AMRAP - Rounds and Reps)9 minute AMRAP 9 Sit-ups (alternate: hanging knee raises) 7 Deadlifts 115/85 5 Push-ups…Read More

  3. LAUNCH 12.27.17

    CFNA - LaunchWeightliftingPush Press (4,4,4,4,4)Start 95/65, and increase in weight per setMetconMetcon (Time)40-20-10 Sit-ups (scaled: 15 per round) Jump taps to plate or SUs Wallballs 15/10…Read More

  4. 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

  5. Launch 01.25.18

    CFNA - LaunchWeightliftingBack Squat (5 x 5)MetconMetcon (Time)12-9-6-3 Power Cleans 115/75 Box Jumps 24/20 Deadlifts 115/75 Hanging Knee TucksRead More

  6. Launch 01.08.18

    CFNA - LaunchWeightliftingHang Power Clean (Work to a heavy single in 15 min.)MetconMetcon (AMRAP - Rounds and Reps)15 min AMRAP 1 round of Cindy: 5 Pull-ups/Ring Rows 10 Pushups 15 Air Squats Then 1 round of DT: 12 Deadlift 95/65 9 Hang Power Clean 95/65 6 Push Jerks 95/65…Read More

  7. LAUNCH 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 - LaunchWeightliftingHang Power Clean (Work to a heavy single)Hang from position 2MetconMetcon (AMRAP - Rounds and Reps)12…Read More

  8. 12.15.17

    CFNA - CrossFitGymnasticsStrict Pull Up (5 sets of 5)Rx Supinated Grip Scaled: Single Arm Dumbbell Rows 4x8 each armMetconMetcon (Time)20 Box Jump Over 24/20 15-12-9 Thrusters 75/55 (Rx+ 95/65) Hanging Knee Tucks (T2B) 15-12-9 KB Swing 53/35 (Rx+ 70/53) Burpees 20 Cal Row…Read More

  9. 12.28.17

    CFNA - CrossFitWeightlifting1 Power Clean + 1 Hang Power Clean (Work to a heavy complex)Focus on technique, then add weightMetconMetcon (AMRAP - Reps)10 minute AMRAP 2,4,6,8,10... Push-ups (Rx+ Diamond Push-ups) Box Jumps 24/20 (Rx+ Overs) Power Cleans 135/95 (Rx+ 165/115)…Read More

  10. 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