1. 1.31.18

    CFNA - CrossFitWeightliftingBench Press (5,5,3,3,1,1)Beginners: 5x3 at moderate weight Scaled: 4x8 Push-ups on DBMetconMetcon (AMRAP - Rounds and Reps)15 minute AMRAP 15 Sit-ups (Rx+ GHD) 15 DB Snatches 45/35 10 DB Goblet Lunges 45/35 (Rx+ SA OH) 1 Rope Climb (Rx+ …Read More

  2. Build 01.30.18

    CFNA - BuildWeightliftingAll lifts are based off of 80% of maxes. This is a peak week, so doing a metcon immediately before is not the best idea. The program is starting to pick up in intensity from here, so pick the appropriate weights and trust the program.S…Read More

  3. Launch 1.30.18

    CFNA - LaunchWeightliftingHang Power Clean (Work to a heavy double)MetconMetcon (AMRAP - Rounds and Reps)12 min AMRAP 12 Push Jerks 95/65 18 Hanging Knee Tucks 24 Box Jumps 24/20 18 Burpees 12 Power Cleans 95/65Read More

  4. 1.30.18

    CFNA - CrossFitWeightliftingHang Power Clean (Work to heavy double)MetconMetcon (AMRAP - Rounds and Reps)12 min AMRAP 12 Push Jerks 115/80 (Rx+ 135/95) 18 Hanging knee tucks (Rx+ T2B) 24 Box Jumps 24/20 18 Burpees 12 Power Cleans 135/95 (Rx+ 135/95)

  5. Launch 01.29.18

    CFNA - LaunchWeightliftingFront Squat (Work to a heavy triple)Work on improving front rack position. Make sure to not pick a weight that causes you to lose good positioningMetconMetcon (Time)200m Run, then 3 Rounds: 15 Wallballs 15/10 30 DUs Then 20 Ring Rows 400m …Read More

  6. 1.29.18

    CFNA - CrossFitWeightliftingFront Squat (work to a heavy 3RM in 16 minutes)MetconMetcon (Time)400m Run, then 3 Rounds: 15 Wallballs 20/14 (Rx+ 25/18) 30 DUs Then 20 Pull-ups (Rx+ CTB) 400m RunRead More

  7. 1.27.18

    CFNA - CrossFitMetconPepperoni Pizza Row (Time)2500 Calories EVERYONE WOD??‍♀️????‍♀️??? 4 rowers for a class of 10 or more people Scaled: 15/10 Calories at a time Rx/Rx+ 20/15 Calories at a time When NOT rowing, Scaled: REST Rx: 1 set of 10 reps (any c…Read More

  8. Launch 01.26.18

    CFNA - LaunchWeightlifting1 Power Clean + 1 Push Jerk15 Minutes to Build up to a Heavy SingleMetconMetcon (AMRAP - Rounds and Reps)6 minute AMRAP 6 Clean & Jerks 95/65 30 DUs Rest 2 minutes, Then...Metcon (Time)For time: 24 KB Snatches 35/20 16 KB Goblet Lunges…Read More

  9. 01.26.18

    CFNA - CrossFitWeightlifting1 power clean + 1 push jerk (15 minutes, work towards a heavy single)1RMThis is the first recorded Clean & Jerk for this year(not Squat/Split) Goal is to currently see where our numbers are at for this particular lift. IF you're feel…Read More

  10. BUILD 01.25.18

    CFNA - BuildWeightliftingDeload week. All lifts are based off of 70% 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