Ski Conditioning

Oct 2nd-Nov 22nd

8 Weeks



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:


WOD Wednesday, December 16, 2009

Buy In: Mobility, 2 min jump rope (keep ropes for later)

WOD: Row and Double Pole (Ski Erg) 1000m Time Trials

(10) Stations, Athletes will spread out at start, 1 person to a station. Row and Double Pole are ALL OUT efforts, the rest are skill work/strength development at an easy pace. Rotate stations when both TTs are finished (about every 4-5 min), everybody goes through all (10) stations.

ROW 1000m
Bench Press - (2) sets of 10 @ 65% or weight that allows perfect form
Parallete work - L Sits
Hand Stand Practice - kick up to wall
GHD Sit-ups, Back Extensions, (20) ea, with spotter if new to GHDs
Turkish Get-ups - light bell, alternate sides
OH Squats on wall with bar or PVC - (3) sets of 10
Ring Stability - accumulate time
Double Under practice

PrintView Printer Friendly Version

EmailEmail Article to Friend

References (1)

References allow you to track sources for this article, as well as articles that were written in response to this article.

Reader Comments

There are no comments for this journal entry. To create a new comment, use the form below.

PostPost a New Comment

Enter your information below to add a new comment.

My response is on my own website »
Author Email (optional):
Author URL (optional):
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>
« WOD Thursday, December 17, 2009 | Main | WOD Tuesday, December 15, 2009 »