UPCOMING EVENTS

We have some class cancellations for yoga this month. The following dates are: Wednesday 4/20, 4/22,4/29 and 5/6

 

Dragon Boat Races for Shining Stars on Saturday, May 14th 5:00-8:00pm. We are putting together a CFTA team boat and need rowers, it is a 10 person team. Come join in on the fun, or cheer us on at the Grand Lake Swimming Beach! Email Tim if you are interested, or let him know at the gym!

 

 

 

If you want us to contact you with more information, email Tim at tim@crossfitthinair.com


Sign up for Crossfit Kids! Class times are Friday at 4:00 pm & Sunday at 11:00 a.m. CrossFit Teens class times Friday at  5:00pm and Sunday and 12:00. $50 for a 10 punch card. 


Sign up online for a 1 time drop in class $10 or a 10 punch pass for $70.  Please sign up to ensure there is space available! Wednesdays at 12:15 or Friday at 8:15 am.

 

Class times are Monday, Wednesday Friday & Saturday at 11:00 a.m. Tuesday & Thursday at 6:30p.m. Sign up online for a 1 time drop in class $20 or a 10 punch card for $130.  


 

Want to know a little more about us? Click on the picture to see a "Meet the Affiliate" feature in the CrossFit Journal:

Search the CFTA website:

The Foodee Project

     

 

Thursday
May052016

Thursday, May 5, 2016

Warm up: 3 rds
15 KB swings
10 Shoulder touches
5 KB roll ups

Strength: Press
1x5@70%
1x5@80%
2x3@85%
1x3@87%

Wod: 5 rds
100m Sprint
5 Dead lifts (275/185)
10 Box jumps
Rest 1 min

Cash out: Mobility

Wednesday
May042016

Wednesday, May 4, 2016

Warm up: 3 rds
1 PL run
15 sit ups

Wod: 3 Tabata
Sled push for distance
Snatch (135/95)
Farmer carry for distance
2 min rest between Tabatas

Cash out: Tabata Hand stand holds

Tuesday
May032016

Tuesday, May 3, 2016

Warm up: 2 rds
20 squats
1 min jump rope

Barbell warm up

Strength: Clean Complex
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

Wod: 1 Pond run
            Then
            3 rds
20 OH Walking Lunges (95/65)
         20 T2B
            Then
        1 Pond run

Cash out: Partner Tabata  L-Sit

Monday
May022016

Monday, May 2, 2016

Warm up: KB Warm up

Strength: Front squat
1x5@70%
1x5@80%
2x3@85%
1x3@87%

Wod: 15 min AMRAP
55 Double unders
15 Pull ups (C2B)
5 Hang power cleans (155/105)

Cash out: Tabata plank hold

Saturday
Apr302016

Saturday, April 30, 2016

Warm up: KB warm up

Barbell warm up

Strength: Dead lift
1x5@70%
1x5@80%
2x3@85%
1x3+@85%

Wod: 10 Clean & Jerks
5 pull ups
10 push ups
15 Air squats
8 C&J
5 pull ups
10 push ups
15 squats
6 C&J
........
Continue reducing the C&Js by 2 each rd.

Cash out: Tabata sit ups