UPCOMING EVENTS

NEW CLASSES: 

YOGA Sundays 10-11am with Rachel 

YO-BOOTIE Mondays at 11am - 1/2 bootcamp, 1/2 yoga with Sue

AND.... Saturday YO-BOOTIE 8-9am with Sue

 

Olympic Weightlifting Class coming soon, too!

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We moved to Tabernash!

60 GCR 820 #4, next to WP Auto

 

 

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.  And New YO-BOOTIE class Saturday at 8am!

 

Yoga

Sunday 10-11am, and Yo-Bootie Mondays at 11am and Saturdays at 8am (1/2 bootcamp, 1/2 yoga)

 

Open Gym

Saturday 9-11 am and Sunday from 8-10 am.

 

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Search the CFTA website:

Friday
Jan182019

SatURDAY, January 19th, 2019

Warm up: 3 rds
1 min jump rope
10 ball slams

Strength:4x6+max Dead lift/Pull up
75% 1rm DL
on the 2 min 

Wod: 250m Row
10 power snatch (115/75)
20 Push ups
30 Squat jumps
20 Push ups
10 power snatch
1 250m Row

Cash out: HSPU Practice

Thursday
Jan172019

Friday, January 18th, 2019

Warm up: 3 rds

10 partner wall balls

10 partner pull overs

10 partner pass arounds

 

Wod: Deck of cards

2 person teams

Clubs = DB Push Press

Spades = Box Jumps

Hearts = Ring Dips

Diamonds = T2B

Aces = 10 of Everything 

Jokers = 500m Row

2's are wild =100 double unders

 

Cash out: Mobility

Wednesday
Jan162019

Thursday, January 17th, 2019

Warm up: Row 500 
2 min Jump rope
1/2 Tabata KB swings

Strength:4x6+6 Push press/Power clean
70% 1rm push press
0n the 2 min 

Wod: EMOM 6 min
10 Burpees
10 Ball slams
Rest 2 min
3 min Max Wall Balls

Cash out: Tabata Palof Press

Tuesday
Jan152019

WedNESDAY, January 16th, 2019

Warm up: 4 rds.
30 sec KB Roll Ups
30 sec Jumping Jacks
30 sec KB Swings

Strength:4x6+6 Front squat/Back squat
70% 1rm FS
0n the 2 min 

Wod: 3 rds
10 Clean & Jerks (135/95)
20 KB Swings (24/16)
10 Thrusters (135/95)
20 KB Swings

Cash out: Mobility

Monday
Jan142019

tuesday, January 15th, 2019

Warm up:3 rds
10 Wall balls
10 Weighted sit ups

Barbell warm up

Strength:8 min EMOM
3 position Snatch (Top Down)

Wod: 14 min AMRAP
2 Muscle ups
8 Burpee Wall Balls

Cash out: Tabata Hollow Rock/Superman