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AnnouncementsGym closed this weekend for L1 Cert. Stevan will be coaching a park workout at 10:00 AM at Underwood Hills Park. ------- CFNA Holiday Party ? Saturday, Dec 9!CFNA - CrossFitWeightliftingKettlebell Snatches (5 sets of 10 reps)Focus on technique.MetconMetcon (4 Rounds for reps)4 Rounds: 1…Read More

AnnouncementsGym closed this weekend for L1 Cert. Stevan will be coaching a park workout at 10:00 AM at Underwood Hills Park. ------- CFNA Holiday Party ? Saturday, Dec 9!CFNA - LaunchMetconWeightliftingBack Squat (6 sets of 3 reps @70-75% of 1RM)Focus on technique, over weightMetcon (Time)*** …Read More

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 - CrossFitWeightliftingBack Squat (5 x 5 @78-80% of 1RM)Compare to 9/7/17. This is TOUGH. Scale down to 70-75% i…Read More

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 - CrossFitWeightliftingHang Power Snatch (establish a 2RM from position 2)***take 5-8 seconds between the two repsMetcon20…Read More

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 - CrossFitWeightliftingFront Squat (in 12 minutes, establish a 3RM)Front Squat (then in 4 minutes, establish a 1RM)MetconM…Read More

CFNA - LaunchWeightliftingBench Press (5,5,4,4,3,3,2,2,1,1)MetconMetcon (AMRAP - Rounds and Reps)12 minute AMRAP 4 Squat Cleans 105/75 8 Push-ups 12 KB Snatches 30/20…Read More

CFNA - CrossFitMetconRedline (Time)12 Burpees 36 DUs 12 Cleans 155/105 12 Burpees 36 DUs 8 Cleans 185/125 12 Burpees 36 DUs 4 Cleans 205/145 Timecap: 15 minutesPace yourself, this one is SPICY. Cleans can be Power or Squat.Core Training8 x 8 Hollow Body Deadbugs 4 x 12 Back Extensions Extra Credit: …Read More

CFNA - BuildWeightliftingAll lifts based on 65% of 1RMPower Snatch (3 x 4)Power Clean (3 x 4)Push Jerk (3 x 6, from rack)Front Squat (3 x 6)Overhead Squat (3 x 6)…Read More

CFNA - LaunchWeightlifting1 Power Clean + 2 Front Squats (work to a heavy weight of complex)MetconMetcon (Time)5 Rounds: 8 KBS 44/30 8 Sit-ups 5-4-3-2-1 Cleans 95/65…Read More

CFNA - CrossFitGymnasticsHandstand Push-ups (8 minute EMOM, 4 HSPU)Scaled: 20 Sec HS Holds or 4 HSPU with box assistMetconMetcon (Time)21-18-15-12-9 Wallballs 20/14 (Rx+ Unbroken) 9-9-9-9-9 Pull-ups (Rx+ Unbroken) Then 30 KB Lunges (30s/20s)…Read More