UPCOMING EVENTS

TEEN Conditioning Series this summer

call Leigha for more info

970-531-3138

 

NEW CLASSES: 

BOOTCAMP Tuesday/Thursday 5:45-6:30am with Kendra

(45 MIN Class with optional 15 min ab workout at the end!)


YOGA Sundays 10-11am with Rachel 

 


YO-BOOTIE Saturday 8-9am with Sue - 1/2 bootcamp, 1/2 yoga

AND....  Monday/Funday Boot Camp 11am Monday with Sue, Rachel, Julie, Kendra, Maire, or Kacik!

 

Olympic Weightlifting Class coming soon, too!

____________________________

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.

 

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Search the CFTA website:

Sunday
Jun232019

Monday, June 24th, 2019

Warm up: Run 400m
1/2 Tabata Double unders
1/2 tabata KB swings

Strength: Push press
10 min to get your 3 rep max  

Wod: 5 rds
10 Shoulder 2 Over head (65% 3rm)
10 T2B

Cash out: Tabata Hollow rock/Superman

Bring your Bikes on Friday. No Bike? Bring your running shoes.

Friday
Jun212019

SatURDAY, June 22th, 2019

Warm up: 4 rds.
                20 sec Sit Ups
                20 sec Mt Climbers
                20 sec Lunges

Strength: Pause Front squats
7 rds 3 reps on the 90 sec
3 sec pause on the 1st squat

Wod: 4 rds
400m run
8 Tire flips jump in/out of the tire after each flip
16 Push ups

Cash out: Mobility

Thursday
Jun202019

Friday, June 21st, 2019

Warm up: Group agility

Wod: 2 person teams

25 Stone Lifts

100 DB Snatch

100 T2B

100 Tire Flips

100 DB Thrusters

100  MB SU

25 Stone Lifts



Cash out: Mobility

Wednesday
Jun192019

Thursday, June 20th, 2019

Warm up: 3 rds
Post Office Run
10 wall balls

Strength: 3 rds
Max pull ups then 30 sec plank holds
0n the 2 min

Wod: 12 min AMRAP
2 muscle ups (sub 2 pull ups, 2 dips)
6 burpee ball slams

Cash out: Tabata hollow rock/superman

Tuesday
Jun182019

wednesday, June 19th, 2019

Warm up: 10 right hand swings
               10 left hand swings
               10 two hand swings
               10 figure eights with a squat
               10 thumpers
               10 rotation sit ups each direction
               10 quarter get ups each side

Strength: Press
10 rds 2 reps @90% 5rm
on the min

Wod: 5 rds
5 DL (75% 1rm)
15 Box Jumps
Rest 1 min between rds

Cash out: Hand stand practice