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:

 

 

 

Friday
Aug172018

satURDAY, AUGUST 18TH, 2018

Warm Up: Group Agility

 

Strength: take 15 min to lift the heavist stone you can find!

 

WOD: 17 min AMRAP

1 Stone lift (heavy)

2 Rope Climbs

300m Row

4 Man Makers (50/35)

5 Box Jumps

 

Cash Out: Back Extension and GHD practice

Thursday
Aug162018

Friday, AUGUST 17th, 2018

Warm up: 2 rds

10 KB Swings

1 400m run

10 Bar kips

 

Wod: 10x10 Multiplier

10 Double unders

10 Wall balls

10 Sit ups

10 DB Snatch

10 OH walking lunges (45/25)

10 Push ups

10 C2B pull ups

10 Cleans (135/95)

10 TGU (32/24)

10 Sprints

After doing each new exercise you cycle back to the beginning of the list and work down to the next new exercise.Start by doing 20 double unders

 

Cash out: Mobility

Wednesday
Aug152018

ThurSDAY, AUGUST 16th, 2018

Warm up: 4 rds.

30 sec KB Roll Ups

30 sec Jumping Jacks

30 sec KB Swings

 

Strength: Press/ Push press

4x3+3@85%

 

Wod: AMRAP 16 min.

12 Box jumps

9 T2B 

6 Dead lifts (225/135)

 

Cash out: Tabata Palof Press

Tuesday
Aug142018

wedNESDAY, AUGUST 15th, 2018

Warm up: 3 rds

10 Ball slams

10 Weighted sit ups

 

Barbell warm up

 

Strength: Snatch 5-3-2-1-1-1

 

Wod: EMOM 14 min.

Odd min.= 7 Burpees

                14 KB swings (32/24)

Even min.= 1 Snatch 90% today's max

 

Cash out: TGU Practice

Monday
Aug132018

Tuesday, August 14th, 2018

Warm up: Row 500 

2 min Jump rope

1/2 Tabata KB swings

 

Strength: Front squat/Back squat

4x3+3@ 85%

 

Wod: AMRAP 9 min.

15 Thrusters (75/45)

30 Double unders

 

Cash out: Tabata Hollow rock/Superman