1. 12.29.17

    CFNA - CrossFitSkillTurkish Get Up (16x1: 8 Left, 8 Right)First 8 sets: moderate weight Last 8 sets: heavy weightMetconThe Final Countdown (Time)50 Goblet Squats 53/35 (Rx+ 70/44) 40 Medball Sit-ups (Rx+ GHD Sit-ups) 30 Pull-ups 20 Calorie Row 10 S2O 135/95 (Rx+ 155/105) 25 Goblet Squats 20 Medball …Read More

  2. Launch 01.16.18

    CFNA - LaunchWeightlifting2 Push Press + 2 Push Jerk (1 x 4)MetconMetcon (Time)21-15-9 Air Squats Hanging Knee Tuck Deadlifts 135/95 Push-upsRead More

  3. BUILD 01.25.18

    CFNA - BuildWeightliftingDeload week. All lifts are based off of 70% of maxSquat Snatch (3 x 4)Clean and Jerk (3 x 4)Clean Pull (3 x 6)Weighted Step-ups (3 x 6)Behind The Neck Jerk (3 x 6)Read More

  4. Launch 01.09.18

    CFNA - LaunchWeightliftingBack Squat (5 x 3)MetconMetcon (Time)4 Rounds: 24 DUs 8 Burpees 12 Pull-ups/Ring Rows…Read More

  5. LAUNCH 12.07.17

    Announcements> CFNA Holiday Party ? THIS Saturday at 7pm! > BYOF Week kicks off this Saturday and runs through Dec 15CFNA - LaunchWeightliftingPush Jerk (Work to a heavy single)MetconMetcon (Time)4 Rounds: 15 Deadlifts 95/65 12 Sit-ups 9 Push-ups 6 Push Jerks 95/65…Read More

  6. “12 Days of Christmas” WOD??

    CFNA - CrossFitMetcon?Christmas in July? (Time)1- Push Jerk 135/95 2- Front Squats 135/95 3- Power Cleans 135/95 4- Burpees over Bar 5- Deadlifts 135/95 6- Pull-ups 7- Box Jumps 24/20 8- Sit-ups 9- KBS 53/35 10- DUs 11- Push-ups 12- Calorie RowGo through the movements like "The 12 Days of Christmas"…Read More

  7. 12.30.17

    CFNA - CrossFitMetconMetcon (AMRAP - Rounds and Reps)20 min AMRAP 80 DUs 40 Thrusters 75/55 40 Pull-ups 40 Box Jumps 24/20 40 Burpees Rx Partners switch at any point Rx+ Solo, you cray cray…Read More

  8. Launch 01.17.18

    CFNA - LaunchWeightliftingFront Squat (Work to a heavy single)MetconMetcon (Time)4 Rounds 12 Wallballs 15/10 24 DUs Then 10-8-6-4-2 Box Jumps 24/20 Ring Rows…Read More

  9. 1.27.18

    CFNA - CrossFitMetconPepperoni Pizza Row (Time)2500 Calories EVERYONE WOD??‍♀️????‍♀️??? 4 rowers for a class of 10 or more people Scaled: 15/10 Calories at a time Rx/Rx+ 20/15 Calories at a time When NOT rowing, Scaled: REST Rx: 1 set of 10 reps (any c…Read More

  10. Build 01.09.18

    CFNA - BuildWeightliftingAll lifts are based on 65% of 1 Rep MaxPower Snatch (3 x 4)Power Clean (3 x 4)Split Jerk (3 x 6)Focus on techniqueBack Squat (3 x 6)Overhead Squat (3 x 6)…Read More