1. Launch 01.24.18

    CFNA - LaunchGymnasticsRing Rows or Pull-Ups (5 x 6-8 reps)MetconMetcon (AMRAP - Rounds and Reps)15 minute AMRAP 15 Russian KB Swings 44/30 50 DUs 10 Burpee Box Jump 24/20 20 Air Squats 2 Wall WalksRead More

  2. 01.15.18

    CFNA - CrossFitWeightliftingPower Clean (6 minutes, 1 rep every 30 seconds @78-80% 1RM)compare to 9/7/17 and go HeavierMetconMetcon (Time)30 Box Jumps 24/20 (Rx+ Overs) 30 Squat Cleans 95/65 (Rx+ 115/80) 30 Sit-ups (Rx+ GHDs) 30 Power Snatches 95/65 (115/80) 3…Read More

  3. 01.13.18

    CFNA - CrossFitMetconCFNA vs Rich Froning 15.1 (AMRAP - Reps)Froning Score: 226 Reps (Rx+) PARTNER Wod 9 minute AMRAP 15 Sit-ups (Rx+ T2B) 10 Deadlifts 115/75 5 G2O 115/75 (Rx+ Snatches) Rest 10 minutes, then...CFNA vs Rich Froning 15.4 (AMRAP - Reps)Froning score:…Read More

  4. 01/12/18

    CFNA - LaunchWeightliftingSplit Jerk (1 x 1)Work on technique and build up to a heavy single for the day.MetconMetcon (AMRAP - Reps)14 minute EMOM 1st: 16 KB Snatches 35/20 2nd: 12 BJ 24/20 3rd: 8 Burpee Bar Touch 4th: MAX Rep Wallballs 15/10 5th: Rest ***Repeat for 3 Rounds. Score is Total WB reps.…Read More

  5. BUILD 01.11.18

    CFNA - BuildWeightliftingAll lifts are based off of 65% 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

  6. 01.12.18

    CFNA - CrossFitWeightliftingSplit Jerk (Focus on technique/footwork)3 x 3 @60-65% of 1RM 4 x 2 @70-75% 6 x 1 Heavy @80%+ Scaled: Push JerkMetconMetcon (3 Rounds for reps)14 minute EMOM 1st: 16 KB Snatches 44/30 (Rx+ 53/35) 2nd: 12 BJ 24/20 3rd: 8 Burpee Pull-ups (Rx+ CTB) 4th: MAX Rep…Read More

  7. Launch 01.11.18

    CFNA - LaunchWeightliftingPower Snatch (1 x 1)MetconMetcon (Time)50 HR Push-Ups 50 DUs 50 Medball Sit-Ups 40/30 Calorie Row 100 DUs 50 LungesRead More

  8. 01.11.18

    CFNA - CrossFitWeightliftingHang Power Snatch (work to a heavy single)Hang Power Snatch + 2 OHS (Rx+ option, work to a heavy weight of complex)MetconMetcon (Time)50/40 Calorie Row 100 DUs 50 Lunges 25 HSPU 50 DUs 5 Rope Climbs…Read More

  9. 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

  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