1. Build 01.23.18

    CFNA - BuildWeightliftingAll lifts are based off of 70% of your maxSnatch (3 x 4 reps)Clean and Jerk (3 x 4 reps)Front Squat (3 x 6 reps)Snatch Pull (3 x 6 reps)Overhead Squat (3 x 6 reps)Bench Press (3 x 6 reps)Read More

  2. 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

  3. 12.07.17

    Announcements> CFNA Holiday Party ? THIS Saturday at 7pm! > BYOF Week kicks off this Saturday and runs through Dec 15CFNA - CrossFitWeightliftingSplit Jerk (Work to a heavy single, from the rack)MetconMetcon (Time)4 Rounds: 15 Deadlifts 115/85 (Rx+ 155/105) 12 Push-ups on DB (Rx+ Burpees) 9 Ca…Read More

  4. LAUNCH 12.15.17

    CFNA - LaunchGymnasticsHollow Rocks (5 sets of 5-8 reps)scaled: 15 sec holdsMetconMetcon (Time)20 Box Jumps 24/20 15-12-9 Thrusters 65/45 Hanging Knee Tucks 12-9-6 KB Swing 44/30 Burpees 20 Cal Row…Read More

  5. LAUNCH 12.28.17

    CFNA - LaunchWeightliftingHang Power Clean (work to a heavy 1RM)MetconMetcon (AMRAP - Reps)10 minute AMRAP 2,4,6,8,10... Box Push-ups Box Jumps/Step Ups 24/20 Power Cleans 95/65…Read More

  6. 01.18.18

    CFNA - CrossFitWeightliftingSumo Deadlift (3,3,2,2,1,1,1,1)Focus on Technique before adding weightMetconMetcon (AMRAP - Rounds and Reps)20 minute AMRAP 5 Clean&Jerk 135/95 (Rx+ Squat Snatch) 10 T2B 15/12 Cal Row 20 Push-ups (Rx+ 10 HSPU) 50 ft Farmer's Carry 2x 70s/53s…Read More

  7. 01.26.18

    CFNA - CrossFitWeightlifting1 power clean + 1 push jerk (15 minutes, work towards a heavy single)1RMThis is the first recorded Clean & Jerk for this year(not Squat/Split) Goal is to currently see where our numbers are at for this particular lift. IF you're feel…Read More

  8. 01.10.18

    CFNA - CrossFitGymnasticsMuscle-ups (15 minutes, technique practice and progressions)Rx+ Accumulate 12 MUs Rx: 5 x 3 Ring MU ProgressionsRing Dips (8 x 3)Strict Ring Dips Scaled: box assistMetconMetcon (Time)400m run/row 25 KBS 53/35 (Rx+ 70/53) 25 Hanging Knee Tucks (Rx+ T2B) 25 Goblet Squats 53/35…Read More

  9. LAUNCH 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 - LaunchWeightliftingBack Squat (5, 5, 5, 5, 5)MetconMetcon (AMRAP - Rounds and R…Read More

  10. 12.18.17

    CFNA - CrossFitWeightliftingBack Squat (4 x 4 @85% of 1RM)MetconDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-ups…Read More