Blog

  1. 12.22.17

    CFNA - CrossFitGymnastics15 minutes HSPU or Handstand Hold Practice Accumulate 30 HSPU or 2 min HS HoldMetconMetcon (Time)Buy-in: 50 DUs (Rx+ 40 DUs Unbroken, 30 UB, 20 UB) Then, 3 Rounds: 15 Push-ups on DB (Rx+ 7 Ring Dips) 10 Hanging Knee Tucks (Rx+ T2B) 5 Power Cleans 135/95 (Rx+ 185/125) Then, 2…Read More

  2. LAUNCH 12.21.17

    CFNA - LaunchWeightliftingFront Rack Lunge (4 x 8, ascending weight)MetconMetcon (AMRAP - Rounds and Reps)15 minute AMRAP 10 S2O 95/65 1 50 ft Farmer's Carry 2x53s/35s 20/15 Calorie Row 20 Sit-ups…Read More

  3. Feb 24-25: CrossFit Level 1 Trainer Course

    The Level 1 Certificate Course introduces the methodology, terminology, and movements foundational to CrossFit.  The course is comprised of lectures, movement “break out” sessions for hands-on practice and workouts.  These elements enable participants to better apply the program for personal u…Read More

  4. LAUNCH 12.20.17

    CFNA - LaunchWeightliftingPower Snatch (singles, focus on technique)MetconMetcon (Time)20 Power Cleans 95/65 20 Burpees over bar 20 Front Squats 95/65 20 Hanging Knee Tucks 20 Calorie Row…Read More

  5. LAUNCH 12.19.17

    CFNA - LaunchMetcon?Christmas in July? (Time)1- Push Jerk 135/95 2- Front Squats 135/95 3- Power Cleans 135/95 4- Burpees over Bar 5- Deadlifts 135/95 6- Pull-ups 7- Box Jumps 24/20 8- Sit-ups 9- KBS 53/35 10- DUs 11- Push-ups 12- Calorie RowGo through the movements like "The 12 Days of Christmas" s…Read More

  6. 12.21.17

    CFNA - CrossFitWeightliftingFront Rack Lunge (4 x 8, ascending weight)MetconMetcon (AMRAP - Rounds and Reps)15 minute AMRAP 10 S2O 115/85 (Rx+ 155/105) 1 50 ft Farmer's Carry 2x70s/53s 20/15 Calorie Row 20 Sit-ups (Rx+ GHDs)…Read More

  7. 12.20.17

    CFNA - CrossFitWeightliftingSquat Snatch (Work to a heavy single in 16 minutes)MetconVenti (Time)20 Power Snatches 95/65 20 Burpees over bar 20 OH Squats 95/65 20 T2B 20 Thrusters 95/65…Read More

  8. LAUNCH 12.18.17

    CFNA - LaunchWeightliftingBack Squat (4 x 4, same weight, focus on technique )MetconLaunch Ignition Sequence 1 (Time)3 Rounds: 15 Sit-ups 12 Deadlifts 155/105 9 Push-upsThis will be a Benchmark. We will repeat it again in 2018!…Read More

  9. “12 Days of Christmas” WOD??

    CFNA - CrossFitMetcon?Christmas in July? (Time)1- Push Jerk 135/95 2- Front Squats 135/95 3- Power Cleans 135/95 4- Burpees over Bar 5- Deadlifts 135/95 6- Pull-ups 7- Box Jumps 24/20 8- Sit-ups 9- KBS 53/35 10- DUs 11- Push-ups 12- Calorie RowGo through the movements like "The 12 Days of Christmas"…Read More

  10. 12.18.17

    CFNA - CrossFitWeightliftingBack Squat (4 x 4 @85% of 1RM)MetconDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-ups…Read More