UPCOMING EVENTS

 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 $20 or a 10 punch card for $140.  

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

 

 

 

Search the CFTA website:

Friday
Dec152017

Saturday, December 16th, 2017

Warm Up: 3 rds

10 KB Swings

10 KB RDL

10 Rotational Sit ups

 

Strength: DL/PU

1. DL 4x10 @70% + 5 high box jumps

2. 3 x max reps Pull Ups

 

WOD: 4 rds

5 DB Thrusters

10 Push Ups

25 KB Swings (Red/Green)

20 Sit Ups

 

Cash Out: with a partner row 1000m alternate with foam roller

 

 

Thursday
Dec142017

Friday, December 15th, 2017

Warm Up: 1/1, 2/2, 3/3, 4/4, 5/5, 6/6

WB/Burpees

 

WOD: Row 6000m with a 3 person team

1 person rows 500m

2 others do AMRAP of:

10 BS

20 DB Snatch

30 T2B

 

Cash Out: KGB Coffee

Wednesday
Dec132017

Thursday, December 14th, 2017

Warm Up: 3 rds BB

10 Press

10 HPC

10 BS

 

Strength: Press/PP

3+3x5 increase weight each round

 

WOD: 12 min AMRAP

5 HPC (135/95)

10 HSPU

15 WB

20 DU

 

Cash Out: Tabata Russian Twists

Tuesday
Dec122017

Wednesday, December 13th, 2017

Warm Up: Leigha's Bootcamp/Agility W/U

 

Strength: FS/BS

3/4x5 increase weight each round

 

WOD: Death by:

DL (225/155)

Box Jumps (24/20)

2 min rest then

Double Tabata (16 rds)

alternating Hammer Curls

Sit ups

 

Cash Out: Foam Roller

 

 

 

Monday
Dec112017

Tuesday, December 12th, 2017

Warm Up: KB Warm Up

 

Strength: Snatch & BB Row

1. 3 Position Snatch, Top Down

2x1@70%

3x1@75%

2. BB Row

10-8-6-4-2

increase weight each round

 

WOD:

2 min max reps power snatch (95/65)

1 min rest

2 min max reps OHS

1 min rest

2 min max reps TGU (Red/Green)

 

Cah Out: Shoulder Mobility with Bands