1. 12.11.17

    CFNA - CrossFitGymnasticsRope Climb (8 minute EMOM)1-2 Rope Climbs ***No Scaling today. Practice the foot lock, and partially ascend. Spicy -> Legless Jalapeno Cray Cray -> Legless while holding L-SitMetconMetcon (AMRAP - Rounds and Reps)12 minute AMRAP 10 Single Arm DB Push Press 45/35 (Rx+ 5…Read More

  2. 12.16.17

    CFNA - CrossFitMetconJingle Kettle-Bells (AMRAP - Rounds and Reps)Partner WOD (switch at any point) 20 minute AMRAP 25 Goblet Squats 53/35 25 Walking Lunges 25 Push-ups 25 Deadlifts 135/95 25 Pull-ups 25 Box Jumps 24/20 25 Sit-ups 25 KBS 53/35 25 Mtn Climbers 25 Burpees 25 Wallballs 20/14 25 DUs…Read More

  3. 12.09.17

    CFNA - CrossFitMetconJingle Kettle-Bells (AMRAP - Rounds and Reps)Partner WOD (switch at any point) 20 minute AMRAP 25 Goblet Squats 53/35 25 Walking Lunges 25 Push-ups 25 Deadlifts 135/95 25 Pull-ups 25 Box Jumps 24/20 25 Sit-ups 25 KBS 53/35 25 Mtn Climbers 25 Burpees 25 Wallballs 20/14 25 DUs…Read More

  4. 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

  5. 12.08.17

    CFNA - CrossFitWeightliftingGymnastics Technique Work (15 minutes for Quality)T2B/ Hanging Knee Raises/ Hollow Holds Rx If you have T2B, Accumulate 30 T2B (w/ towel between feet)MetconMetcon (AMRAP - Rounds and Reps)10 minute AMRAP 10 OH Single Arm DB Lunges 45/35 5/3 Supinated Strict Pull-ups 10 Go…Read More

  6. 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

  7. 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

  8. 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

  9. 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

  10. 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