1. 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

  2. LAUNCH 12.18.17

    CFNA - LaunchWeightliftingBack Squat (4 x 4, same weight, focus on technique )MetconLaunch Ignition Sequence 1 (Time)3 Rounds: 15 Sit-ups 12 Deadlifts 155/105 9 Push-upsThis will be a Benchmark. We will repeat it again in 2018!…Read More

  3. LAUNCH 12.29.17

    CFNA - LaunchSkillTurkish Get Up (16 reps, focus on technique)MetconThe 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 Sit-ups 15 Pull-ups 10 Calorie Row 5 S2OLAUNCH weig…Read More

  4. Launch 01.18.18

    CFNA - LaunchWeightliftingSumo Deadlift (8 x 3)Metcon ()Metcon (AMRAP - Rounds and Reps)20 minute AMRAP 5 Clean&Jerk 95/65 10 Hanging Knee Tucks 15 Push-ups 30 Double Unders 50 ft Farmer's Carry 2x 53's/35's…Read More

  5. Launch 01.26.18

    CFNA - LaunchWeightlifting1 Power Clean + 1 Push Jerk15 Minutes to Build up to a Heavy SingleMetconMetcon (AMRAP - Rounds and Reps)6 minute AMRAP 6 Clean & Jerks 95/65 30 DUs Rest 2 minutes, Then...Metcon (Time)For time: 24 KB Snatches 35/20 16 KB Goblet Lunges…Read More

  6. Launch 01.09.18

    CFNA - LaunchGymnasticsRing Push-Ups (5 x 5)Banded Kip Work (5 x 10)MetconMetcon (Time)400m run/row 25 KBS 44/30 25 Hanging Knee Tucks 25 Goblet Squats 44/30 25 Push-ups 25 Lunges 400m run/rowRead More

  7. LAUNCH 12.08.17

    CFNA - LaunchGymnasticsCore Work4 Rounds for Quality: 20sec Hollow Rock/Tuck Hold 10 Opposite Arm/Leg Toe Touch 5 Hanging Knee Raises/KipsMetconMetcon (Time)3 Rounds 12 Burpee bar touch 12 Walking Lunges 12 KB Swings 44/30 12 DUs/ 24 Single Unders 12 Box Step Ups 24/20 12 Goblet Squats 44/30…Read More

  8. 12.20.17

    CFNA - CrossFitWeightliftingSquat Snatch (Work to a heavy single in 16 minutes)MetconVenti (Time)20 Power Snatches 95/65 20 Burpees over bar 20 OH Squats 95/65 20 T2B 20 Thrusters 95/65…Read More

  9. 01.01.18

    CFNA - CrossFitMetconA Fresh Start (Time)20 DUs 17 Burpee Box Jump Overs 24/20 Then 20 DUs 18 Pull-ups (Rx+ CTB) 20 DUs 18 Pushups on DB (Rx+ HSPU) 20 DUs 18 Goblet Squats 70/44 (Rx+ Front Squats 115/85) 20 DUs 18 G2O 115/85Cash OutScaled: 8 x 10 Second Hollow Body Hold Rx: 4 x10 Second Hollow Rocks…Read More

  10. 01.19.18

    CFNA - CrossFitGymnasticsHandstand hold practice - 5 minutes Then 8 minute EMOM 4 HSPU (Rx+ 8 HSPU) ***Goal is to keep feet together at the top of the repMetconMetcon (Time)3 Rounds 24 DUs (Rx+ 36 DUs) 10-8-6 Thrusters 95/65 (Rx+ 115/85) 10-8-6 Bar facing burpees Then 4 Rounds 12 FR DB Lunges 45/35 …Read More