UPCOMING EVENTS

Schedule Changes

No Open Gym Sunday April, 22nd (Spring Splash)

No Open Gym or Crossfit or Bootcamp Saturday, May 5th (Cleaning Day)

No Open Gym Sunday, May 6th (Last day at the Jane)

 

May Challenge - Coming Soon!

 

 

 

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:

 

 

 

Tuesday
Apr242018

Wednesday, April 25th, 2018

Warm Up: Leigha's Boot Camp W/U

 

Strength #1: 5x1+2+3 Press, PP, Jerk

Strength #2: Tabata Skull Crushers

 

WOD: Alternating Tabata

Thrusters (95/65)

Burpees

2 min rest

Alternating Tabata

Pull Ups

T2B

 

Cash Out: Tabata Paloff Press

Monday
Apr232018

Tuesday, April 24th, 2018

Warm Up: 3 rds

10 KB RDL

10 Turkish SU (5/5)

10 Push Up

 

Strength: DL

2x5@70%

2x3@80%

1x1@90%

 

WOD: 10 min AMRAP

1 MU

2 TGU (Red/Green)

3 Rope Climbs

Rest 2 min.

then for time do:

50 DL (135/95)

50 Push ups

 

Cash Out: Mobility

 

Sunday
Apr222018

Monday, April 23rd, 2018

Warm Up: Row 500m

1/2 tabata KB swings

2 min Jump rope

 

Strength: 8 min EMOM, 3 position Snatch - Top Down

 

WOD: 5 rds. Parking lot run

20 KB Snatch (Green/Yellow)

 

Cash Out: Tabata Plate pass

 

Friday
Apr202018

Saturday, April 21, 2018

Warm up: 1/2 Tabata Bar kip/Shoulder touch

1 min Jump rope

1/2 Tabata Bar kip/Shoulder touch

1 min Jump rope

1/2 Tabata Bar kip/Shoulder touch

 

 

Strength: Press

7-5-3-1-1-1

 

Wod: 10 min

100 squats

then

AMRAP

30 double unders

10 HSPU

 

Cash out: Tabata sit ups

Thursday
Apr192018

Friday, April 20, 2018

Warm up: 2 rds med ball warm up

 

Wod: 3 person teams

2 rds

30 cal bike

Pull ups

DB snatch

Rest 2 min

2 rds

25 cal Row

Stone lift

Sit ups

2 min rest

20 cal double pole

KB swings

KB OH lunges

 

Cash out: Coffee