UPCOMING EVENTS

Schedule Changes

Memorial Day - 9am only class

MURPH

Everyone is welcome!

 

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:

 

 

 

Friday
May182018

Saturday, May 19th, 2018

Warm Up: Barbell Warm Up

 

WOD: "Bear Complex"

  • 5 Rounds For Load
  • Complete 7 Unbroken Sets of this Complex:
  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

 

Cash Out: Foam Roll

Thursday
May172018

Friday, May 18th, 2018

Warm Up: Group Agility

 

WOD: Partner Deck of Cards

HEARTS = Stone Lift

DIAMONDS = Tire Flips

CLUBS = Sled Pull

SPADES = Farmer Carry

2 = 2 Rope Climbs

A = 50 DU

JOKER = Shed Run

 

Cash Out: Coffee

 

Wednesday
May162018

Thursday, May 17th, 2018

Warm Up: 3 rds

10 bar kips

30 sec planks

5 perfect squats

 

Strength: Back Squat

5@70%,3@80%, 1+@90%

 

WOD: "Super Set Cindy"

20 min AMRAP

5 Pull Ups, 10 Push Ups, 15 Squats

add 5 Pull Ups, 10 Push Ups and 15 Squats each round

 

Cash Out: accumulate 2 min in a hand stand hold

Tuesday
May152018

Wednesday, May 16th, 2018

Warm Up: 3 rds

10 WB

10 KB Snatch

10 Push Ups

 

Strength #1: OHS 5x3

 

WOD: "Bergeron Beep Test"

  • EMOM for as Long as Possible
  • 7 Thrusters (75/55 lb)
  • 7 Pull-Ups
  • 7 Burpees

Each minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.

 

Strength #2: Build to a heavy Snatch

 

Cash Out:  Foam Roll

Monday
May142018

Tuesday, May 15th, 2018

Warm Up: Dodgeball

 

Strength: DL

5@70%, 3@80%, 1+@90%

 

WOD "Light Linda"

10, 9, 8 ... 3, 2, 1

Push Ups

Squat Clean (1/2 body weight)

DL (body weight)

 

Cash Out: 5 heavy TGU each side