UPCOMING EVENTS

Schedule Changes

Memorial Day - 9am only class

MURPH

Everyone is welcome!

 

Saturday, June 9th

Rowing Clinic from 9-10:30am

(Open Gym during the same time, too)

 

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:

 

 

 

Monday
May212018

Tuesday, May 22nd, 2018

Warm Up:4 rds

30 sec plank hold, 30 sec lunge, 30 sec kb roll up

 

Strength: 5 x 1 pause FS (5 sec) +2 FS

 

WOD:

"The Chief"

Max rounds in 3 minutes of:
3 Power cleans (135/95)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

 

CASH OUT: accumulate 2 min of a Hand Stand Hold 

 

Sunday
May202018

Monday, May 21st, 2018

Warm Up: 3 rds

10 Sit Ups, 15 Push Ups, 10 Bar Kips

 

Strength: Dead Lift - Build to a Heavy Triple

 

WOD: 21-15-9

DL (225/155)

Run 400m - 1 Pond

 

Cash Out: Hip Mobility (banded distration)

 

 

 

 

 

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