UPCOMING EVENTS

CrossFit Open 2020

10/10/19-11/11/19

Open WODs will be Fridays

at 7am and 6:30pm

Register here

 

Ski Conditioning!

Oct 2nd-Nov 22nd

8 Weeks

5:30-6:30pm

$95

Sign up here!

 

Fall Class Changes

Oct 2nd - Nov 22nd

Wednesday night CrossFit 6:30-7:30pm

Friday night Team WOD 6:30-7:30pm

 

Sunday Yoga is Back!

10-11am with Rachel

 

 

CLICK HERE for the Current Schedule

 

____________________________

We moved to Tabernash!

60 GCR 820 #4, next to WP Auto

 

 

 

 

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

 
 
 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Search the CFTA website:

Entries by CFTA Managers (3585)

Tuesday
Oct012019

Wednesday, October 2nd, 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
               5 TGU each side

Strength: Back Squats
3 rds 10 reps (90% 5rm)

Wod: 25 Burpees
then
3 rds
10 power snatch (65% 1rm)
25 lateral jumps (over the bar is 1 rep)
then
25 Burpees

Cash out: Hand stand practice

Monday
Sep302019

Tuesday, October 1st, 2019

Warm up: 3 rds
Post Office Run 
10 med ball pull overs

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

Wod: 5 rds
30 sec HSPU (sub shoulder touches)
30 sec Rest
30 sec Double unders
30 sec Rest
30 sec Wall balls
30 sec Rest 

Cash out: Tabata ring holds

Sunday
Sep292019

Monday, September 30th, 2019

Warm up:2 min jump rope 
Barbell warm up

Strength: Cleans
5 rds on the 90 sec
3 power cleans 3rd position
2 power cleans 2nd position
1 power clean

Wod: "Nancy"
5 rds
15 OHS (95/65)
400m run

Cash out: TGU practice

Friday
Sep272019

SatURDAY, September 28th, 2019

Warm up: 4 rds.
                30 sec KB Roll Ups
                30 sec Jumping Jacks
                30 sec KB Swings

Strength: Pull ups
5 pull ups on the min for 8 min  

Wod: 100 double unders
Then
3 rds
10 Dead lifts (275/185)
15 Pull ups
Then
100 double unders

Cash out: 2 min hand stand hold

Thursday
Sep262019

Friday, September 27th, 2019

Warm up: 3 rds
2 person teams
10 partner ball slams
10 med ball pull overs
10 pass arounds

KB Snatch practice

WOD: With a Partner Complete as many reps as possible of

3 Rounds
Row
KB Snatch (24/16)
Jumping Lunges
K2E
Wall Balls

1 Partner works at a time and does each exercise for 1 minute, after that minute the 
2nd partner goes for a minute...So the 2-man team alternates completing the list...ie 
partner 1 does 1 min of row, then partner 2 does 1 minute of row, then partner 
one would do 1 minute of KB snatch...etc.


Cash out: Mobility