SUMMER CLASSES
June and July 2013
2nd WED. OF THE MONTH
L1 Orientation @ 5:30pm
Nutrition 101 @ 6:30pm
4th WED. OF THE MONTH
L1 Orientation @ 5:30pm
Mobility 101 @ 6:30pm
06.03.13 CF KIDS Summer Session Start Date!
06.29.13 CrossFit Level One Trainer Course @ CFNA
[REGISTER HERE]
08.18.13 OPT Athlete Development Series: Mixed Modal Training @ CFNA
09.21 - 09.22.13
CrossFit Endurance Certification @ CFNA
CFNA has partnered with our neighbors Body Metrics, Atlanta's #1 resource Bod Pod Body Composition Testing, to provide our clients with an all access pass to this state-of-the-art technology that normally starts at $49 a test.
05.27.2013 Announcement 
SATURDAY CROSSFIT KIDS This Saturday 5/25 @ 10:00 T-Rex and Ice-Steve will be holding a Free CrossFit Kids class in preparation for the Summer Session.
Bring the Kids over to get their SWEAT ON! Ages 5+ No reservation required - just show up. Email Dani with any questions.
CFNA will be closed on Monday, May 27th in observance of Memorial Day. Be safe!
05.23.2013 CF Women, WOD Level 1, WOD Level 2 ;)
Stevan feeling the burn of his first Fight Gone Bad"FIGHT GONE BAD"
3 sets for total reps- 1 min rest at the end of each round-
1 min wallball- 20/14
1 min of sumodeadlift high pull- 75/55
1 min of box jump 24/20"
1 min of push press 75/55
1 min of cal row
05.22.2013 ;)
If you struggle with pull-ups or haven't gotten your first unassisted one, here's a great article from Crossfit Invictus on pull-up progression and drills. Even if you're an old pro, you might learn something new. Check it out here.
05.21.2013 WOD Level 2 A.
Front Squat- Work to a 1RM in 8 min
B.
For Time:
100 Wallballs
C.
2000m Row Time Trial
05.21.2013 CF Women A.
Thruster- Find a 1RM from the Floor
B.
15 min AMRAP:
15 Thruster 55#
15 Burpee Box Jump
30 Double Under
05.20.2013 CF Women, WOD Level 1, WOD Level 2 ;)
;)
;)
coming soon
05.16.2013 7 min AMRAP
Rest 3 min, then
7 min AMRAP
Rest 3 min, then
7 min AMRAP
05.15.2013 
In case you haven't been paying attention, the SouthEast Crossfit Regionals is this weekend and we have three badasses going down to represent Team Cockdiesel. Matty B., Steve "Scrappy" Mullen and Taylor Flynn (soon to be Mrs. Baird) Let's give a shout out to these guys. They have been working their tails off and big things are gonna be happening this weekend. Get after it guys (and gal) We'll be cheering you on!
05.14.2013 CF Women, WOD Level 1, WOD Level 2 A.
L1- Back Squat 5 x 2
L1: Ring Row 5x10
L2 and Women: Back Squat- 4 EMOM @ 80% x 6 min
B.
"Elizabeth" 21-15-9
Squat Clean-135/95
Ring Dip
05.13.2013 A.
Clean into Shoulder Press 5 RM
B.
Annie
Double Under
Abmat Situp
05.13.2013 CF Women, WOD Level 2 For Time:
100 Double Unders
50 HSPU
40 Toes To Bar
30 Shoulder To Overhead-160/105#
90ft. Walking Lunge with Bar in Front Rack
05.9.2013 Special Programming, WOD Level 2 A.
20 min Time Cap: Proceed as Far Through the Following Chipper As Possible
50 WallBalls -20/14#
50 Chest To Bar Pullups
50 Pistols (Alternating legs)
50 DB Snatch (Alternating Arms) 55/35
05.9.2013 CF Women A.
Hang Power Clean + Power Clean- Build To a Heavy Single over 12 min
B.
Tabata Air Squats x 8
C.
30/30 Push Press
