1. 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

  2. 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

  3. 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

  4. 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

  5. 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

  6. Build 01.30.18

    CFNA - BuildWeightliftingAll lifts are based off of 80% of maxes. This is a peak week, so doing a metcon immediately before is not the best idea. The program is starting to pick up in intensity from here, so pick the appropriate weights and trust the program.S…Read More

  7. Launch 1.30.18

    CFNA - LaunchWeightliftingHang Power Clean (Work to a heavy double)MetconMetcon (AMRAP - Rounds and Reps)12 min AMRAP 12 Push Jerks 95/65 18 Hanging Knee Tucks 24 Box Jumps 24/20 18 Burpees 12 Power Cleans 95/65Read More

  8. 1.30.18

    CFNA - CrossFitWeightliftingHang Power Clean (Work to heavy double)MetconMetcon (AMRAP - Rounds and Reps)12 min AMRAP 12 Push Jerks 115/80 (Rx+ 135/95) 18 Hanging knee tucks (Rx+ T2B) 24 Box Jumps 24/20 18 Burpees 12 Power Cleans 135/95 (Rx+ 135/95)

  9. Launch 01.29.18

    CFNA - LaunchWeightliftingFront Squat (Work to a heavy triple)Work on improving front rack position. Make sure to not pick a weight that causes you to lose good positioningMetconMetcon (Time)200m Run, then 3 Rounds: 15 Wallballs 15/10 30 DUs Then 20 Ring Rows 400m …Read More

  10. 1.29.18

    CFNA - CrossFitWeightliftingFront Squat (work to a heavy 3RM in 16 minutes)MetconMetcon (Time)400m Run, then 3 Rounds: 15 Wallballs 20/14 (Rx+ 25/18) 30 DUs Then 20 Pull-ups (Rx+ CTB) 400m RunRead More