1. LAUNCH 12.15.17

    CFNA - LaunchGymnasticsHollow Rocks (5 sets of 5-8 reps)scaled: 15 sec holdsMetconMetcon (Time)20 Box Jumps 24/20 15-12-9 Thrusters 65/45 Hanging Knee Tucks 12-9-6 KB Swing 44/30 Burpees 20 Cal Row…Read More

  2. 12.15.17

    CFNA - CrossFitGymnasticsStrict Pull Up (5 sets of 5)Rx Supinated Grip Scaled: Single Arm Dumbbell Rows 4x8 each armMetconMetcon (Time)20 Box Jump Over 24/20 15-12-9 Thrusters 75/55 (Rx+ 95/65) Hanging Knee Tucks (T2B) 15-12-9 KB Swing 53/35 (Rx+ 70/53) Burpees 20 Cal Row…Read More

  3. LAUNCH 12.14.17

    CFNA - LaunchWeightliftingDeadlift (Work to a heavy single)Focus on technique, keeping the midline tight, not rounding the back.MetconMetcon (AMRAP - Rounds and Reps)9 minute AMRAP 9 Sit-ups (alternate: hanging knee raises) 7 Deadlifts 115/85 5 Push-ups…Read More

  4. LAUNCH 12.13.17

    CFNA - LaunchGymnasticsDips (5x3 Box Dips or Scaled Ring Dips)MetconMetcon (Time)6 Rounds: 20 DUs or SUs 10 Wallballs 15/10Choose a wallball weight that you can do 10 reps straight with good form…Read More

  5. LAUNCH 12.12.17

    CFNA - LaunchWeightliftingClean and Jerk (12 minutes, Focus on Technique)Alternative: Push Jerk from the rackMetconMetcon (Time)50 KB Swings 44/30 Then 3 Rounds: 5 HR Push-ups 10 Mountain Climbers 50 Goblet Squats 44/30 Then 3 Rounds: 5 Burpees 5 Power Cleans…Read More

  6. 12.14.17

    CFNA - CrossFitWeightliftingDeadlift (3,3,3,3,3)MetconMetcon (AMRAP - Rounds and Reps)9 minute AMRAP 7 Deadlifts 135/95 (Rx+ 155/105) 5 Pull-ups (Rx+ CTB) 3 S2O…Read More

  7. LAUNCH 12.11.17

    CFNA - LaunchGymnasticsRing Rows (5 Sets of 5 Reps)Slow and controlled. Goal is to build upper body strength Alternate: 5 x 3-5 Strict Pull-upsMetconMetcon (AMRAP - Rounds and Reps)12 minute AMRAP 8 Double KB Push Press 30s/20s 24 Single Unders/Toe Taps to pl…Read More

  8. 12.13.17

    CFNA - CrossFitGymnasticsRing Dips (7 sets of 3 reps, for Quality)MetconMetcon (Time)5 Rounds: 30 DUs (Rx+ Unbroken) 15 Wallballs 20/14 (Rx+ Unbroken)…Read More

  9. 12.12.17

    CFNA - CrossFitWeightliftingClean and Jerk (6 minute EMOM, then 6 minutes for heavy single )With a running clock, EMOM 0:00-3:00 3 Clean & Jerks @65%1RM EMOM 3:00-6:00 2 Clean & Jerks @75%1RM Then from 6:00-12:00 Establish a heavy single (Po…Read More

  10. 12.11.17

    CFNA - CrossFitGymnasticsRope Climb (8 minute EMOM)1-2 Rope Climbs ***No Scaling today. Practice the foot lock, and partially ascend. Spicy -> Legless Jalapeno Cray Cray -> Legless while holding L-SitMetconMetcon (AMRAP - Rounds and Reps)12 minute AMRAP 10 Single Arm DB Push Press 45/35 (Rx+ 5…Read More