1. Launch 01.04.18

    CFNA - LaunchMetconMetcon (Time)12 Burpees 36 DUs 16 Cleans 95/65 12 Burpees 36 DUs 12 Cleans 95/65 12 Burpees 36 DUs 8 Cleans 95/65 Timecap: 15 minutes Pace yourself, this one is SPICY. Cleans can be Power or Squat.Core Training4 x 8 Hollow Body Deadbugs 4 x 12 Back Extensions…Read More

  2. BUILD 01.04.18

    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

  3. Remember Our Formula for Success

      As you start putting a plan in place for accomplishing your fitness goals in 2018 we thought a reminder of our 4 part prescription would be helpful.Training, nutrition, and recovery make a virtuous circle comprising the three essential elements of fitness. You can't achieve your body's maximum…Read More

  4. 01.04.18

    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

  5. BUILD 01.02.18

    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

  6. Words From The Wise For 2018

    2018 is upon us and I wanted to share some wisdom I recently came in contact with. As many of you know, I took a trip to Austin, Texas in early December to attend the Power Athlete Symposium. The symposium speakers consisted of an Olympic gold-medalist, Navy Seal, Marine Recon operative/supermodel, …Read More

  7. LAUNCH 01.02.18

    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

  8. 01.03.18

    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

  9. 01.02.18

    CFNA - CrossFitWeightlifting1PC+2FS+1Jerk (Work to a heavy weight of complex)No Squat Clean for 1st Rep. Push Jerk or Split Jerk OK.MetconMetcon (Time)5 Rounds 8 KBS 53/35 (Rx+ 70/53) 8 Hanging Knee Tucks (Rx+ T2B) 5-4-3-2-1 Squat Cleans 135/95 (Rx+ 155/105)Reps go 8-8-5, 8-8-4, 8-8-3, etc.…Read More

  10. 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