UPCOMING EVENTS

  April 14th - On Ramp Begins. Go here for info and registration. 

 

 

Visit CrossFit Thin Air on FaceBook:

Want to know a little more about us? Click on the picture to see a "Meet the Affiliate" feature in the CrossFit Journal:

Search the CFTA website:

 

The Newest On-Ramp class is off to a great start.  Make sure to say hello!

 

Sunday
Apr202014

Monday, April 21, 2014

Warm up:3 rds
Run 275
10 ball slams

Strength: 4x3+3 Dead lift/Pull up
80+% 3rm Dead lift
On the 2 min

Wod: 10-9-8-....1
Power snatch (105/70)
Lateral Jumps over and back is 1 rep.

Cash out: Tabata bar kips

Friday
Apr182014

Saturday, April 19, 2014

Warm up: 3 rds
Run 400m
10 Wall balls

Strength: 4x3+4 Push press/Power clean
80% 3rm Push press
On the 2 min

Wod: 3 rds
100 Double Unders
20 Power snatch (95/65)

Cash out: Mobility

Thursday
Apr172014

Friday, April 18, 2014

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

Wod: 2 person teams
100 Pull ups
50 Dead lifts (225/135)
100 Push ups
50 Power cleans (185/115)
100 med ball sit ups
50 Push Press (135/85)
100 Lunges

Cash out: Mobility

Wednesday
Apr162014

Thursday, April 17, 2014

Warm up: Row 500
2 min Jump rope
1/2 Tabata KB swings

Strength: 4x3+4 Pause Front squat/Pause Back squat
Pause for 3 sec. at the bottom of your first FS and your first BS
80% 3rm Front squat
On the 2 min

Wod: 2 rds
5 muscle ups
20 weighted step ups (24/16)
Rest 2 min
2 rds
5 muscle ups
20 burpee box jumps

Cash out: Tabata Paloff press

Tuesday
Apr152014

Wednesday, April 16, 2014

Warm up: Row 500m
1/2 Tabata weighted sit ups
1/2 Tabata Bar kips

Wod: 30 min AMRAP
Min 1- 2 Snatch (165/115)
Min 2- 5 Strict HSPU
Min 3- 30 Air squats

Cash out: Tabata Hollow rock/Superman