Blog

  1. Launch 1.30.18

    CFNA - LaunchWeightliftingHang Power Clean (Work to a heavy double)MetconMetcon (AMRAP - Rounds and Reps)12 min AMRAP 12 Push Jerks 95/65 18 Hanging Knee Tucks 24 Box Jumps 24/20 18 Burpees 12 Power Cleans 95/65…Read More

  2. 1.30.18

    CFNA - CrossFitWeightliftingHang Power Clean (Work to heavy double)MetconMetcon (AMRAP - Rounds and Reps)12 min AMRAP 12 Push Jerks 115/80 (Rx+ 135/95) 18 Hanging knee tucks (Rx+ T2B) 24 Box Jumps 24/20 18 Burpees 12 Power Cleans 135/95 (Rx+ 135/95)

  3. Launch 01.29.18

    CFNA - LaunchWeightliftingFront Squat (Work to a heavy triple)Work on improving front rack position. Make sure to not pick a weight that causes you to lose good positioningMetconMetcon (Time)200m Run, then 3 Rounds: 15 Wallballs 15/10 30 DUs Then 20 Ring Rows 400m …Read More

  4. 1.29.18

    CFNA - CrossFitWeightliftingFront Squat (work to a heavy 3RM in 16 minutes)MetconMetcon (Time)400m Run, then 3 Rounds: 15 Wallballs 20/14 (Rx+ 25/18) 30 DUs Then 20 Pull-ups (Rx+ CTB) 400m Run…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. 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

  7. 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

  8. 01.26.18

    CFNA - CrossFitWeightlifting1 power clean + 1 push jerk (15 minutes, work towards a heavy single)1RMThis is the first recorded Clean & Jerk for this year(not Squat/Split) Goal is to currently see where our numbers are at for this particular lift. IF you're feel…Read More

  9. Build 01.23.18

    CFNA - BuildWeightliftingAll lifts are based off of 70% of your maxSnatch (3 x 4 reps)Clean and Jerk (3 x 4 reps)Front Squat (3 x 6 reps)Snatch Pull (3 x 6 reps)Overhead Squat (3 x 6 reps)Bench Press (3 x 6 reps)…Read More

  10. Launch 01.25.18

    CFNA - LaunchWeightliftingBack Squat (5 x 5)MetconMetcon (Time)12-9-6-3 Power Cleans 115/75 Box Jumps 24/20 Deadlifts 115/75 Hanging Knee Tucks…Read More