1. 12.01.17

    AnnouncementsGym closed this weekend for L1 Cert. Stevan will be coaching a park workout at 10:00 AM at Underwood Hills Park. ------- CFNA Holiday Party ? Saturday, Dec 9!CFNA - CrossFitWeightliftingBack Squat (6x3 @80% of 1RM)MetconMetcon (Time)*** 30 DB Snatches 45/35 30 Box Jumps 24/20 30/21…Read More

  2. 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

  3. 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-upsRead More

  4. BUILD 01.02.18

    CFNA - BuildWeightliftingAll lifts based on 65% of 1RMPower Snatch (3 x 4)Power Clean (3 x 4)Push Jerk (3 x 6, from rack)Front Squat (3 x 6)Overhead Squat (3 x 6)Read More

  5. 01.22.18

    CFNA - CrossFitWeightliftingThruster (3 Rep Max)MetconMetcon (Time)3 Rounds 8 HPC 115/85 8 Front Squats 115/85 16 Push-ups 32 DUsRx+ 135/95Read More

  6. 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

  7. 01/12/18

    CFNA - LaunchWeightliftingSplit Jerk (1 x 1)Work on technique and build up to a heavy single for the day.MetconMetcon (AMRAP - Reps)14 minute EMOM 1st: 16 KB Snatches 35/20 2nd: 12 BJ 24/20 3rd: 8 Burpee Bar Touch 4th: MAX Rep Wallballs 15/10 5th: Rest ***Repeat for 3 Rounds. Score is Total WB reps.…Read More

  8. 12.04.17

    Announcements> Check your inbox for important member update > CFNA Holiday Party ? this Saturday at 7pm! > BYOF Week kicks off this Saturday and runs through Dec 15CFNA - CrossFitWeightliftingFront Squat (in 12 minutes, establish a 3RM)Front Squat (then in 4 minutes, establish a 1RM)MetconM…Read More

  9. 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

  10. 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