UPCOMING EVENTS

Crossfit Games 2018

Click HERE to learn more about the Official 2018 Crossfit Games, as well as our own CFTA Open Challenge.

All CFTA Members are invited to our Post Holidays Party!

Where:  The Bolen Residence (30 Juniper Trail - Pole Creek Meadows)
When:  January 20th at 6 pm
What to Bring:  A dish to share, drink of choice & a White Elephant gift ($20 Max)

 

Open Gym Times

 

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

 

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
Jan152018

Tuesday, January 16th, 2018

Warm Up: 3 rds

10 RDL

10 Goblet Squats

10 Turkish SU (5L, 5R)

 

Strength: DL 4x8@ 80% +5 High Box Jumps 

 

WOD: 5 rds

10 C2B PU

20 Air Squats

30 DU

 

C/O: Double Tabata Hammer Curl/Skull Crushers

Sunday
Jan142018

Monday, January 15th, 2018

Warm Up: 3 rds

10 ball slams

10 v-ups

10 push ups

 

Strength #1: 4x8 touch and go PC

Strength #2: Tabata sit and press

 

WOD:

PC 9-7-5 (185/125)

T2B 21-15-9

 

C/O: Tabata russian twists

 

Friday
Jan122018

Saturday, January 13, 2018

Warm up: 500m Row

2 min Jump rope

 

Barbell warm up

 

WOD: 7 rds

5 Dead lifts

4 Hang power cleans

3 Front squats

2 Jerks

1 Clean&Jerk

 

Cash out: T2B Practice

Thursday
Jan112018

Friday, January 12, 2018

Warm up: 3 rds

10 Partner wall balls

10 Med ball sit ups

10 Pass arounds

 

WOD: Deck of cards

2 person teams

Hearts= Pull ups

Diamonds= Burpee Box Jumps

Spades= wall balls

Clubs= Burgener Burpees

Aces= 10 of everything

Jokers= 1 shed run

 

Cash out: Coffee

Wednesday
Jan102018

Thursday, January 11, 2018

Warm up: 3 rds

10 KB swings

1 min jump rope

10 sit ups


Strength: FS/BS

4+5x5 increase weight each rd


WOD:For time

30 Cal row

30 Weighted sit ups

30 Dead lifts 185/125

30 Wall balls

30 Push ups

30 Front squats 135/95

30 Cal Double pole

30 DB snatch 50/35

30 Box jumps

30 Push press 95/65


Cash out: Mobility