UPCOMING EVENTS

NEW CLASSES: YOGA Sundays 10-11am with Rachel 

YO-BOOTIE Mondays at 11am - 1/2 bootcamp, 1/2 yoga with Sue

AND.... the Saturday 8am Crossfit Class has been replaced with Open Gym.... now from 8am-11am.

(Saturday Yoga coming in January 8-9am with Sue)

 

 AND... Sunday Open Gym now 8-10am... come do your work out and stay for Yoga with Rachel

 

____________________________

We moved to Tabernash!

60 GCR 820 #4, next to WP Auto

 

 

 

 

 

 

Open Gym

 

Open Gym times are Saturday 8-11 am and Sunday from 8-10 am.

 

 

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. Sign up online for a 1 time drop in class for $15 or a 10 punch card for $140.  

 

 

 

  

 

Yoga

 

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

 

(And starting in January, Yoga Saturdays 8-9am) 

 

 

 

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

 

 

 

 

Search the CFTA website:

Tuesday
Dec112018

WedNESDAY, December 12th, 2018

Warm up: 3 rounds
10 wall balls
10 med ball cleans
10 shoulder touches 

Strength: Push press/Power clean
5+5 @ 70% 1rm PP
5+5 @ 75%
5+5+@ 80%

Wod: EMOM
Even min 25 Double unders
Odd min 1 C&J (155/105)
Add 1 C&J each Odd min until failure 

Cash out: 1/2 Tabata L-Hangs

Monday
Dec102018

Tuesday, December 11th, 2018

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

Strength: Dead Lift/Pull Up
5+5 @ 70% 1rm DL/Max Pull ups
5+5 @ 75%/Max PU
5+5+@ 80%/Max PU

Wod: 5 Rds
14 KB Swings (32/24)
7 Pull ups (C2B)
14 Wall balls
7 Pull ups (C2B)

Cash out:Tabata sit ups

Sunday
Dec092018

Monday, December 10th, 2018

Warm up: 3 rds
1 min Jump rope
10 Wall balls

Strength:Power clean/Front squat
5+5 @ 70% 1rm PC
5+5 @ 75%
5+5+@ 80%

Wod:12 min AMRAP
6 Snatch (135/95)
12 Box Jumps

Cash out: Shoulder Mobility

Friday
Dec072018

SatURDAY, December 8th, 2018

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:Press/Push press
5+5 @ 70% 1rm Press
5+5 @ 75%
5+5+@ 80%

Wod: 500m Row
15 KB swings (32/24)
100m Row
30 KB swings
400m Row
20 KB swings
200m Row
25 KB swings
300m Row

Cash out: Tabata Hollow rock/Superman

Thursday
Dec062018

Friday, December 7th, 2018

Warm up: 3 rds
10 Partner Ball slams
10 Partner sit ups
10 Partner pass arounds

Wod: 2 person teams
Accumulate 600 Total Reps
Box Jumps
Pull ups
Wall balls
Push ups
1 min at each station. 

Cash out: Mobility