Blog

  1. 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

  2. 12.30.17

    CFNA - CrossFitMetconMetcon (AMRAP - Rounds and Reps)20 min AMRAP 80 DUs 40 Thrusters 75/55 40 Pull-ups 40 Box Jumps 24/20 40 Burpees Rx Partners switch at any point Rx+ Solo, you cray cray…Read More

  3. 12.29.17

    CFNA - CrossFitSkillTurkish Get Up (16x1: 8 Left, 8 Right)First 8 sets: moderate weight Last 8 sets: heavy weightMetconThe 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 …Read More

  4. LAUNCH 12.28.17

    CFNA - LaunchWeightliftingHang Power Clean (work to a heavy 1RM)MetconMetcon (AMRAP - Reps)10 minute AMRAP 2,4,6,8,10... Box Push-ups Box Jumps/Step Ups 24/20 Power Cleans 95/65…Read More

  5. 12.28.17

    CFNA - CrossFitWeightlifting1 Power Clean + 1 Hang Power Clean (Work to a heavy complex)Focus on technique, then add weightMetconMetcon (AMRAP - Reps)10 minute AMRAP 2,4,6,8,10... Push-ups (Rx+ Diamond Push-ups) Box Jumps 24/20 (Rx+ Overs) Power Cleans 135/95 (Rx+ 165/115)…Read More

  6. LAUNCH 12.27.17

    CFNA - LaunchWeightliftingPush Press (4,4,4,4,4)Start 95/65, and increase in weight per setMetconMetcon (Time)40-20-10 Sit-ups (scaled: 15 per round) Jump taps to plate or SUs Wallballs 15/10…Read More

  7. 12.26.17 LAUNCH

    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

  8. 12.27.17

    CFNA - CrossFitWeightliftingPush Press (4,4,4,4,4)start at 95/65 and add weight every setMetconMetcon (Time)40-30-20-10 Sit-ups DUs WallballsIf you haven't been doing sit-ups, hanging knee tucks/T2B regularly, scale to 40-20-10…Read More

  9. 12.26.17

    CFNA - CrossFitWeightliftingFront Squat (work to a heavy 2RM in 15 min)MetconMetcon (AMRAP - Rounds and Reps)12 minute AMRAP 4 Squat Cleans 135/95 (Rx+ 155/105) 8 Pull-ups ( Rx+ CTB) 12 KB Snatches 44/30 (Rx+ 53/35)…Read More

  10. 12.23.17

    CFNA - CrossFitMetconMetcon (Time)400m run/row 80 Air Squats (Rx+ 50 Wallballs 20/14) 30 Power Snatch 95/65 200m run/row 30 Burpee Box Jumps 24/20 200m run/row 30 Power Snatch 95/65 80 Air Squats (Rx+ 50 Wallballs 20/14) 400m run/row Timecap: 30 minutes. The goal i…Read More