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:

 

 

 

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

Thursday
Sep132018

Friday, September 14th, 2018

Warm up: 3 rds

400 m run

10 Wall balls

 

Wod: 2 person teams 

400 Double unders 5 min time cap

200 Med Ball Sit ups 5 min time cap

100 Ball slams 5 min time cap

50 Tire flips 5 min time cap

25 Rope climbs 5 min time cap

 

Cash out: 2 min hand stand hold

Wednesday
Sep122018

ThurSDAY, September 13th, 2018

Warm up: Row 500 

2 min Jump rope

1/2 Tabata KB swings  

 

Barbell warm up

 

Strength: 3 Position Power Snatch

On the min for 8 min @ 75% 1rm

 

Wod: 9 min AMRAP

10 KB Snatch Right (24/16)

10 Box jumps

10 KB Snatch Left

10 Box Jumps

 

Cash out: Max 500m Row