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Oct 2nd-Nov 22nd

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Wednesday night CrossFit 6:30-7:30pm

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Entries by CFTA Managers (3585)


WOD 5/21/2009

Buy In: Mobility, Jump Rope Singles, Push Jerk PVC

WOD: Push Jerk 5-5-5-5-5

Cash Out: Tabata Situps (AbMat)

Tabatas: (* denotes even across)

Jamie 5

Lindsey 6*

Monica 6

Jack 10

Maire 7

Laura 8

Leslie 9

Cyndie 10

Karen 12

Shanna 10*

Jean 9*

Jill 9*

Sarah 11

Rachel 8

Kelly 10

Matt 11

Holly 12



WOD 5/20/2009

Buy In: Mobility, Plate Clean Drills, run/bike warm up loop


Run 560m (or bike equiv)

15 Plate Cleans

15 Push Ups

15 Plate Cleans

15 Push Ups

15 Plate Cleans

15 Push Ups

Run 560m (bike equiv)

Cash Out: Push Jerk PVC Drills

Jack   13:09

Lindsey 15:45

Rachel 17:35

Jamie 17:00

Jean 16:55

Steph 10:45

Deanne 12:10

Laura 12:19

Sue 12:04

Julia 13:05

Maire 19:06

Cyndie 14:06

Leslie 14:06

Kelly 16:17

Shanna 17:13

Jill 17:55


WOD 5/19/2009

Buy In: Mobility, Pullup Progression

WOD: Team Workout-

Seven Rounds of:

(7) Burpees

(7) Wall Ball

(7) Sumo Deadlift Highpull

Each team member completes the above exercises before the next team member does. When all members of the team have completed their exercises, that's a round. Do it six more times and call it a workout.

Cash Out: PVC Push Jerk, of course. Did we mention it is the week of the Jerk?

Don't forget to bring your bike tomorrow, if you want. Not to give the WOD away, but Dave has been doing some trail work and has a nifty "equivalent" bike/run course set up. The idea is that it should take roughly the same effort/time whether you choose to do the bike loop or the running loop.

Chuck, Monica, Jack     20:18

Jean, Jamie, Dave        22:26

Maire, Sue, Tim            16:40

Leslie, Laura, Deanne  18:07

Julia, Cyndie, Karen      17:35

Matt, Kelly, Jill               21:43

Holly, Shanna, Dave     19:32

Looks like the 7:45am gang had their coffee today.


WOD 5/18/2009

Buy In: Mobility, Push Press with PVC

WOD: AMRAP, 18 minutes:

Run 275

10 Box Jumps

10 Pullups

10R+10L KB Push Press, 53lb (35lb)

Cash Out: Push Jerk Clinic

Roger 5 35lb
Monica 3.5 18lb
Jack 5 35lb
Jean 4 18lb
Chuck 3.5 35lb
Sue 4.75 18lb
Leslie 3.25 26lb
Maire 3.75 18lb
Laura 4.25 18lb
Holly 4.5 26lb
Julie 4 18lb
Cyndie 4.25 18lb
Matt 3.5 35lb 24"box
Kelly 4 35lb
Shanna 3.75 18lb
Sarah 4 26lb
Rachel 3.75 18lb
Jenny 3.25 18lb
Jill 4 18lb

Weekend WOD 5/15/2009

Some of the trails are beginning to dry out nicely, and of course, you're going to be out there on your bike or running this weekend, right? If you are going to enjoy riding or running this summer you do need more than fitness and strength. You're going to need to hone the sport specific skills that will allow you to harness all of the power producing capacity we have been working on.

What's really cool about the type of training we have been focusing on (less volume, higher intensity), is that now you have time to do the skill work without feeling guilty. You may be used to doing that long, slow distance ride or run (steady pace) that was supposed to "do it all". And no doubt, if you do enough of that, you are going to get some sport specific practice just because you are out there long enough.

But now, for example, you can go out on the bike to have fun and practice your skills. When you get to that section of single track that doesn't go the way you wanted, or that little drop over the rocks that you wish you could clean, turn around and repeat it a few times until it feels better. It's NOT about maintaining that slog pace until you bonk. And you can do this with a group of different abilities (friends, kids, etc.).

Are you getting this? Just like in the gym, there is a time and place in your sport for practicing those skills that transfer into work economy. You get better at a skill by repeating it - drilling it. Don't waste that opportunity by missing the objective of the workout.

And why won't you feel guilty doing this, you ask? Because you are also going to get in some intensity this weekend:

You can do this interval set a number of different ways, but how about trying this one: On a rolling loop or out and back with varied terrain, warm up for 10-15 minutes with a few 20-30s pickups toward the end. Then just do this series, as hard as possible. Sometimes you will hit the ON going up, sometimes flat, and sometimes down. That's the way it works and it is all good stuff - just go hard. It looks much more complicated than it is - just remember it is always 1 minute ON, with a ladder rest:

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Warm down another 10 minutes and you have done your intensity. Now go have fun and get better at your sport.