UPCOMING EVENTS

NEW CLASSES: 

YOGA Sundays 10-11am with Rachel 

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

AND.... Saturday YO-BOOTIE 8-9am with Sue

 

Olympic Weightlifting Class coming soon, too!

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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 and Sunday from 8-10 am.

 

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Search the CFTA website:

Wednesday
Jan232019

Thursday, January 24th, 2019

Warm up: 4 rds.
20 sec KB Roll Ups
20 sec Jumping Jacks
20 sec KB Swings


WOD: "Filthy 49" - Coach Tim's last day of being 49 years old!


49 Box jump, 24/20 inch box
49 Jumping pull-ups
49 Kettlebell swings, Yellow/Blue
Walking Lunge, 49 steps
49 Knees to elbows
49 Push press, 45 pounds
49 Back extensions
49 Wall ball shots, 20/15 pound ball
49 Burpees
49 Double unders

 

Cash Out:  Coffee and a burrito with Tim!

Tuesday
Jan222019

wedNESDAY, January 23rd, 2019

Warm up: 3 rds
10 wall balls
10 med ball pull overs
10 shoulder touches

Strength: 8 min EMOM
1 Hang power snatch
1 Snatch balance
1 Hang snatch
Rest 2+ min 

Wod:20 Dead lifts
20 Hang power cleans
20 Front squats
20 Hang power cleans
20 Dead lifts
3 Bar over burpees EMOM

Cash out: Hand stand push ups

Monday
Jan212019

tuesday, January 22nd, 2019

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

Barbell warm up

Strength:4x6+6 Press/Push Press
70% 1rm press
Rest 2 min

Wod: 2 rds
2 min Row
30 sec rest
2 min Thruster (95/65)
30 sec rest
2 min Double unders
30 sec rest

Cash out: Tabata Hollow Rock/Superman

Sunday
Jan202019

Monday, January 21st, 2019

Warm up: 3 rds
250m row
15 Ball slams

Strength:4x6+6 Power clean/Front squat
70% 1rm press
Rest 2 min

Wod: 4 rds
25 wall balls
15 KB swings (24/16)
10 burpees

Cash out: Muscle up Practice

Friday
Jan182019

SatURDAY, January 19th, 2019

Warm up: 3 rds
1 min jump rope
10 ball slams

Strength:4x6+max Dead lift/Pull up
75% 1rm DL
on the 2 min 

Wod: 250m Row
10 power snatch (115/75)
20 Push ups
30 Squat jumps
20 Push ups
10 power snatch
1 250m Row

Cash out: HSPU Practice