UPCOMING EVENTS

We moved to Tabernash!

60 GCR 820 #4, next to WP Auto

 

Open Gym

 Open Gym times are Saturday and Sunday from 9-11 AM and

Monday from 3:30-5:30 PM.

 

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

Saturday 8 am

 

Boot Camp

Class times are Monday, 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? For More Information email us at cftagroup@gmail.com

 

 

 

Search the CFTA website:

 

 

 

Thursday
Oct182018

Friday, October 19th, 2018

Warm up: CF Dodge Ball

 

Wod: 2 person teams

0-10 min

200m Run

Power Snatch (135/95)

15-25 min

Sled pull

Tire Flip

30-40 min

Box Jumps 

Rope climbs

 

Cash out: Mobility

Wednesday
Oct172018

Thursday, October 18th, 2018

Warm up: 3 rds

30 sec Sit ups

30 sec Lunges

30 sec Jumping Jacks

 

Strength: Dead lift/Pull ups

1x5 DL @75%/ Max PU

1x3 DL @ 80%/Max-1 PU

1x3 DL @ 85%/Max-2 PU

3x1 DL @ 90+%/Max-3PU

 

Wod: 5 Rds

5 Dead lifts (60-70%)

10 Burpees

 

Cash out: Tabata Hollow rock/Superman

Tuesday
Oct162018

WedNESDAY, October 17th, 2018

Warm up: 3 rds

10 wall balls

10 sit ups

10 Bar kips

 

Strength: Backwards Sled Drag

5 rounds

 

WOD: 18 Min AMRAP

15 Slamball 40/30

15 Weighted Sit-ups 40/30

15 KB Swings 45/35

10 Pull-ups

 

Cash out: Mobility

Monday
Oct152018

tuesday, October 16th, 2018

Warm up: KB warm up

 

Strength: Front squat/Back squat

1x5+5 @ 80% 1rm

2x3+3 @ 85% 

3x1+1 @ 90+%

 

Wod: 

5 Min. Row

5 Min EMOM

30 Unbroken Double unders

5 Min EMOM

1 Clean AHAP 

If you miss a DU or a clean do 5 Burpees then wait for the next min.

 

Cash out: HSPU practice

Sunday
Oct142018

MondAY, October 15th, 2018

Barbell warm up

 

Strength: Power snatch/Snatch balance

1x5+5 @ 75%

2x3+3 @ 80%

3x1+1 @ 85+%

 

Wod: 3 min AMRAP

8 Thrusters (95/65)

4 T2B

Rest 1 min

4 min AMRAP

6 Thrusters (115/80)

6 T2B

Rest 2 min

5 min AMRAP

4 Thrusters (135/95)

8 T2B

 

Cash out: Mobility