UPCOMING EVENTS

 Free Essential Oils Class on Saturday, March 25. Jen Santos, a doTerra rep, will be at CFTA to show us ways to improve our lives with essential oils. She will also address athletes! Class starts at noon. Please RSVP!

 The last 17.5 Open workout make-ups will start at 12:00 PM this Sunday 3/26/17 See you all there!!!! Feel free to bring food and drinks! It'll be our last Sunday Funday at CFTA so come one, come all!



 

 

Interested in starting Crossfit?

Crossfitthinair@gmail.com


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

 

Class times are Monday, Wednesday Friday & Saturday at 11:00 a.m. Tuesday & Thursday at 6:00p.m. Sign up online for a 1 time drop in class $20 or a 10 punch card for $130.  


 

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:

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Friday
Mar242017

Saturday March 25

"The Seven"

Seven rounds for time of:

7 Handstand push-ups

135 pound Thruster, 7 reps

7 Knees to elbows

245 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups


 

Thursday
Mar232017

Friday March 24

OPEN WOD 17.5

Wednesday
Mar222017

Thursday March 23

Strength: Front Squat

8x60%

8x65%

8x70%

8x75%

 

WOD:

4 rounds:

1 min. Burpees

1 min. Rest

1 min. C2B pullups (butterfly/kipping/bands/jumping)

1 min. Rest

 

Cash out:

Double under practice OR go for a PR (how many DU you can do without missing)


 

Tuesday
Mar212017

Wednesday March 22

Strength:

5 x 2 snatch + 3 OHS (Work at 70% of last week’s snatch weight)

WOD:

6 Rounds:

2 snatches

25 Double Unders


AT THE 8 MIN MARK:

3 rounds:

4 C&J (same weight)

8 box jumps


AT THE 14  MIN MARK:

3 rounds:

10 deadlift (same weight)

15 Barbell jumps


Cash out:


2 min each side of pigeon stretch


 

Monday
Mar202017

Tuesday March 21

Strength: Back Squat

8x60%

8x65%

8x70%

8x75%


WOD:

5 rounds for time:

6 Power Cleans (135/95)

9 Push press

12 box jumps

15 V-ups


Cash Out:

Muscle up practice/bar and ring