UPCOMING EVENTS

Happy Holidays! CFTA will be open on Christmas Eve at 9:00am for one class only  and will be CLOSED on Christmas Day. There will be no Yoga 12-23, 12-24, 12-25 12-31 and 1-1-15.

 


We will be hosting part 2 of our 3 part nutrition series "Surviving the Holidays" with Maire Sullivan on Thursday the 18th at 6:30. We will check in with folks about how their heatlh account balance is looking, discuss some options for a January Nutrition Challenge and talk a bit about how to Survive the Holidays!

 

 

Our next  on ramp class will be sometime after the New Year!! Please click above if you would like to attend. The Cost is $200 and includes a one month Unlimited Membership once On Ramp is completed. 


Sign up online for a 1 time drop in class $15 or a 10 punch pass for $70.  Please sign up to ensure there is space available, classes fill quickly!

 

Class times are Monday, Wednesday & Saturday at 11:00 a.m. Sign up online for a 1 time drop in class $20 or a 10 punch card for $130.  Contact tim@crossfitthinair.com for more information. 

 

 

 

 

 

 

 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 Foodee Project

  

Saturday
Dec202014

Saturday, December 20, 2014

Warm up: 2 rds
10 wall balls
10 sit ups

Barbell warm up

Strength: Snatch
8 min EMOM 3 snatch

Wod: 6 rds
5 Cleans (185/115)
50 Double unders
5 Jerks (185/115)

Cash out: Mobility

Friday
Dec192014

Friday, December 19, 2014

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

Wod: Deck of Cards
2 person teams
Spades= Push ups
Clubs= Burpee Box Jumps
Hearts= Plank Splits
Diamonds= Pull ups
Aces= 10 of everything
Jokers= 500m Row
2s are Wild= 2 Rope climbs

Cash out: Mobility

Thursday
Dec182014

Thursday, December 18, 2014

Warm up: 2 rds
400m row
2 rds
5 power cleans
5 hang squat cleans
5 push press

Strength: Push press/Power clean
3+3@ 75%
3+3@ 80%
3+3+@ 85%

Wod: 9 min AMRAP
1 OHS (135/95)
1 T2B
2 OHS
2T2B
.............
Continue increasing by 1 rep. each rd. for 9 min

Cash out: Mobility

Wednesday
Dec172014

Wednesday, December 17, 2014

Warm up: KB warm up

KB snatch practice

Strength: Dead Lift/Pull up
3@ 75%/Max pull ups
3@ 80%/Max pull ups
3+@ 85%/Max pull ups

Wod: 15 min AMRAP
10 KB snatch R (24/16)
10 Goblet squats
10 KB snatch L
10 KB sit ups

Cash out: Tabata Palof press

Tuesday
Dec162014

Tuesday, December 16, 2014

Warm up:4 rds
10 KB snatch R
10 KB snatch L
10 KB dead lifts

Strength:Power clean/Front Squat
3+3@ 75%
3+3@ 80%
3+3+@ 85%

Wod: 11 Min EMOM
5 Dead Lifts (275/185)
10 Wall balls

Cash out: 5x5 roll outs