UPCOMING EVENTS

We moved to Tabernash!

60 GCR 820 #4, next to WP Auto

 

Open Gym

 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

 

Boot Camp

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:

 

 

 

Wednesday
Sep192018

thurSDAY, September 20th, 2018

Warm up: 3 rds

10 Wall Balls

10 Weighted sit ups

10 Banded Good mornings

 

Strength: Press/Push Press

4x4+4 @ 75% 1rm Press

 

Wod: "The Chief"

 

Max rounds in 3 minutes of:

 135 pound Power cleans, 3 reps

 6 Push-ups

 9 Squats

 

Rest 1 minute. Repeat for a total of 5 cycles.

 

Post rounds completed for each of the 5 cycles.

 

 

Cash out: Mobility

Tuesday
Sep182018

wedNESDAY, September 19th, 2018

Warm up: 3 rds

400m run

10 Burpees

 

Strength: Sled Drag

5 rds

 

Wod: 7 rds

7 KB Swings (32/24)

7 HSPU

7 T2B

 

Cash out: Tabata Palof Press

Monday
Sep172018

tuesday, September 18th, 2018

Warm up: 3 rds

15 KB Swings

10 Bar Kips

5 Med ball cleans

 

Strength: Push Press/Power clean

4x4+4 @ 1rm Push press

 

Wod: 15-12-9-12-15

Pull ups (C2B)

Dead Lift (225/185)

 

Cash out: Mobility

Sunday
Sep162018

Monday, September 17th, 2018

Warm up: Group agility

 

Barbell warm up

 

Strength:Front squat/Back squat

4x4+4 @75% 1rm FS

 

Wod: 12 min AMRAP

100m Sprint

2 Power Snatch (135/95)

100m Sprint

4 Power Snatch

.......

increase 2 Power Snatch every Rd 

 

Cash out: Tabata Hollow rock/Superman

Friday
Sep142018

satURDAY, September 15th, 2018

Warm up: 4 rds.

30 sec KB Roll Ups

30 sec Jumping Jacks

30 sec KB Swings

 

Strength: Sled Push

5 rds Rest 90 sec between rds

 

Wod: 10-9-8-...1

Front squats (135/95)

Bar over Burpees

 

Cash out: Mobility