UPCOMING EVENTS

Thanksgiving Day WOD!

Thurs, Nov 22nd

9:30 am

Everyone is Welcome!

Brunch after - bring

something to share

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NEW CLASS COMING STARTING DEC 3rd... YO-BOOTIE!!!! 

EVERY MONDAY AT 11:00 WILL BE A MIX OF BOOTCAMP & YOGA--COME SWEAT IT OUT THE FIRST 1/2 HOUR IN A FUN WOD AND THEN STRETCH/MOBILIZE/FIND YOUR OM IN YOGA DURING THE 2ND HALF!

AND.... the Saturday 8am Crossfit Class has been replaced with Open Gym.... now from 8am-11am.

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We moved to Tabernash!

60 GCR 820 #4, next to WP Auto

 

Open Gym

Open Gym times are Saturday 8-11 am and Sunday from 9-11 am.

 

CrossFit classes

Monday and Wednesday 6:15 am, 7:45 am, 6 pm

Tuesday and Thursday 7:45 am

Friday 7 am and 6 pm

 

Boot Camp

Class times are Monday (YO-BOOTIE), Wednesday, Friday & Saturday at 11:00 am. Tuesday & Thursday at 6:00 pm. Sign up online for a 1 time drop in class for $15 or a 10 punch card for $140.  


Dropping in? You can sign up online for more information email us at cftagroup@gmail.com

 

 

 

Search the CFTA website:

Monday
Nov192018

tuesday, November 20th, 2018

Warm up: 3 rds
10 kb swings
10 wall balls
10 kb swings
10 sit ups

Strength:Front squat/Back squat
3+3 @ 65% FS
3+3 @ 70%
3+3+ @ 75%

Wod:12 min AMRAP
1 rope climb
5 dead lifts (275/185)
9 burpees

Cash out: Tabata L-Hangs

Sunday
Nov182018

Monday, November 19th, 2018

Warm up: Row 500m
Tabata bar kips
2 min jump rope

Strength: Push press/Power clean
5+5 @ 60% 1rm PP
5+5 @ 65%
5+5+ @ 70%

Wod: 3 rds
100 Double unders
12 C2B Pull ups
21 Wall balls

Cash out: Accumulate 3 min hand stand

Friday
Nov162018

SatURDAY, November 17th, 2018

Warm Up:

KB Warm Up

Barbell Warm Up

 

Strength: Snatch Balance/Strict T2B

4 x 5+5

 

WOD: "Isabel"

30 Snatches (135#/95#)

 

Cash Out: Plate Pass

 

Thursday
Nov152018

Friday, November 16th, 2018

Warm up: 2 minutes at each station
Row
Double pole
Battle rope
Airdyne

Wod: 4 person teams
25 min AMRAP
Row 250
Wall balls
KB swings
Rest 

Cash out: Mobility

Wednesday
Nov142018

Thursday, November 15th, 2018

Warm up: KB warm up

Strength: Dead Lift/Pull ups
5+5 @ 60% 1rm DL
5+5 @ 65%
5+5+ @ 70%

Wod: EMOM 9 min
10 Box jumps
8 HSPU

Cash out: 1/2 Tabata L-Hangs