UPCOMING EVENTS

The Throwdown

Save the date, September 16th, Steamboat Springs. Teams of three, sames sex. $100 per team.  More details soon!


CrossFit classes

Monday and Wednesday 6:15am, 7:45am, 6pm Crossfit

11 am Boot Camp

Tuesday and Thursday 7:45am Crossfit, 6 pm Boot Camp

Friday 7am and 6pm Crossfit

Saturday Open Gym 8:30 am, Boot  Camp 11 am

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! 

 

Class times are Monday, Wednesday Friday & Saturday at 11:00 a.m. Tuesday & Thursday at 6:00p.m. Sign up online for a 1 time drop in class $20 or a 10 punch card for $140.  

Dropping in? For More Information email us at cftagroup@gmail.com

 

 

 

Search the CFTA website:

 

Wednesday
Aug162017

THURSDAY, AUGUST 17TH, 2017

Warm Up: 3 rds

10 Wall balls

10 weighted sit ups

 

BB warm up

 

Strength: Get a new 1rm

Front squat, Power clean, Push press, Press, Dead lift

 

Wod: 40 Wall balls

Then

3 rds 

10 Power Cleans (135/95)

10 T2B

Then 

40 Wall Balls

The goal is to go unbroken on the wall balls. Pick the appropriate number! 

 

Cash out: 3 sets unbroken muscle ups/ pull ups 

Tuesday
Aug152017

WEDNESDAY, AUGUST 16TH, 2017

Warm up: 3 rds

1 pond run

10 ball slams

 

Strength: Get a new 1rm

Front squat, Power clean, Push press, Press, Dead lift

 

Wod: EMOM 15 min

5 HSPU

10 Box jumps

 

Cash out: T2B Practice

Monday
Aug142017

TUESDAY, AUGUST 15TH, 2017

Warm up:  3 rds

10 partner wall balls

10 partner pull overs

10 pass rounds 

 

Strength: Get a new 1rm

Front squat, Power clean, Push press, Press, Dead lift

 

Wod: 8 min AMRAP

10 Front squat (135/95)

10 Push ups

 

Cash out: Max 500m Row

Sunday
Aug132017

MONDAY, AUGUST 14TH, 2017

Warm up: 10 right hand swings

10 left hand swings

10 two hand swings

10 figure eights with a squat

10 thumpers

10 rotation sit ups each direction

10 quarter get ups each side

 

Strength: Get a new 1rm

Front squat, Power clean, Push press, Press, Dead lift

 

Wod: 4 rds

15 Power snatch (105/70)

1 Pond run

 

Cash out: HSPU Practice

Friday
Aug112017

SATURDAY, AUGUST 12TH, 2017

Open gym 8am-11am

Boot Camp 11am