UPCOMING EVENTS

TEEN Conditioning Series this summer

call Leigha for more info

970-531-3138

 

NEW CLASSES: 

BOOTCAMP Tuesday/Thursday 5:45-6:30am with Kendra

(45 MIN Class with optional 15 min ab workout at the end!)


YOGA Sundays 10-11am with Rachel 

 


YO-BOOTIE Saturday 8-9am with Sue - 1/2 bootcamp, 1/2 yoga

AND....  Monday/Funday Boot Camp 11am Monday with Sue, Rachel, Julie, Kendra, Maire, or Kacik!

 

Olympic Weightlifting Class coming soon, too!

____________________________

We moved to Tabernash!

60 GCR 820 #4, next to WP Auto

 

 

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

 

 

Boot Camp

Class times are Monday (YO-BOOTIE), Wednesday, Friday & Saturday at 11:00 am. Tuesday & Thursday at 6:00 pm.  And New YO-BOOTIE class Saturday at 8am!

 

Yoga

Sunday 10-11am, and Yo-Bootie Mondays at 11am and Saturdays at 8am (1/2 bootcamp, 1/2 yoga)

 

Open Gym

Saturday 9-11 am.

 

Dropping in? You can sign up online for more information email us at cftagroup@gmail.com
 
 
 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Search the CFTA website:

Monday
Jul152019

Tuesday, July 16th, 2019

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:3 rds 
Max pull ups
30 sec hollow rock
on the 2 min.

Wod: 7 rds
On the 3 min interval
100m sprint
16 KB Thrusters (24/16)

Cash out: Mobility

Sunday
Jul142019

Monday, July 15th, 2019

Warm up: Group agility

Strength: Pause front squat
5 rds 3 reps @90% 3 rm
Pause 3 sec at the bottom of your first rep.
On the 90 sec.

Wod: 2 person teams
100 Double unders
100 Ball slams
100 Sit ups
100 Push ups

Cash out: Muscle up practice

Friday
Jul122019

SatURDAY, July 13th, 2019

Warm up: Row 500 
1/2 Tabata double unders
1/2 Tabata kb swings

Strength: Press
5 rds 3 reps@ 90% 3rm
or
Get your 3rm
12 min time limit

Wod: 2 min max Double unders
Rest 1 min
6 min AMRAP
10 Front Squats (55% 3rm)
10 Box Jumps
Rest 2 min
1 min max double unders

Cash out:Tabata sit ups

Thursday
Jul112019

Friday, July 12th, 2019

Warm up: Post office Run

Group Agility

Barbell warm up


Wod: 2 person teams
Run 1 mile
60 snatch (135/95)
Run 1 mile

Cash out: Tabata Paloff Press

Wednesday
Jul102019

Thursday, July 11th, 2019

Warm up: 4 rds.
                20 sec Sit Ups
                20 sec Mt Climbers
                20 sec Lunges

Strength: Pull Ups
5 every min for 8 min

Wod: 5 rds
10 KB swings (32/24)
20 wall balls

Cash out: Tabata T2B