UPCOMING EVENTS

Schedule Changes

July 4th

1 class only!!!

9am

 

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:

 

 

 

Monday
Jun182018

Tuesday, June 19th, 2018

Warm Up: 1 pond Run

2 rds

10 KB Snatch, 10 Sit Ups, 10 Push Ups

Barbell W/U

 

21-15-9

Power Snatch (75/105)

Burpees

 

Strength: Build to a Heavy Power Snatch

 

Cash Out: Mobility

Sunday
Jun172018

Monday, June 18th, 2018

Warm Up: 500 m Row

1/2 Tabata Med Ball Clean

2 min Jump Rope

 

Strength: Back Squat 10x2 on the :45 sec

 

WOD: 7 rds

7 Unbroken* Hang Squat Clean (50% max)

7 Unbroken** WB

* if you break 10 Burpee Penalty

** if you drop the WB start @ 1

 

Cash Out: 10 Total heavy TGU

 

Friday
Jun152018

Saturday, June 16th, 2018

Warm Up: Row 500m

2 min Jump Rope

2 min Airdyne or Ski Erg

 

Strength: FS 5 x 1 pause +2 FS

 

WOD: 15 min AMRAP

7 OHS (65/95)

9 Pull Ups

21 DU

 

Cash Out: 6 Rope Climbs

Thursday
Jun142018

Friday, June 15th, 2018

Warm Up: Group Agility

 

WOD: Double "DT" with a partner

10 rds

12 DL (155/105)

9 HPC

6 PJ

 

Cash Out: Coffee

 

Wednesday
Jun132018

Thursday, June 14th, 2018

Warm Up: 3 rds

10 Bar Kips

10 Push Ups

10 V-Ups

 

Barbell W/U

 

Strength: 3 x Snatch Grip DL, HPS, OHS, SB, Squat Snatch

 

WOD: "Nate"

20 min AMRAP

2 MU

4 HSPU

8 KB Swings (32/24)

 

Cash Out: Back Extension and GHD Practice