Crossfit Games 2018

Click HERE to learn more about the Official 2018 Crossfit Games, as well as our own CFTA Open Challenge.


February Challenge *** extended to the end of March

500m row for time. Post your results on the white board in the gym. Men’s and women’s winner will receive a prize!

Men’s and women’s divisions are broken into two weight classes;
Men’s over 165# and under 165#
Women’s over 135# and under 135#
This in accordance with on water and indoor rowing regulations for competition. Please have someone witness your row and set the erg to “count down” if you don’t know how to do this, ask a coach. 

Good luck!



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:





Wednesday, March 14th, 2018

Warm Up: 3 rds

10 slam balls

10 push ups

10 sit ups


Strength: 5x5+10 Strict Press + DB Shrug (70/50)


WOD: 12 min EMOM

ODD - 10 S2OH (135/95)

EVEN - 10 Ring Dips


Cash Out: Tabata Russian Twist/Tricep Kickback


Tuesday, March 13th, 2018

Warm Up: Row 750m

Tabata Med Ball Cleans

Barbell W/U


Strength: 5 rds on the 2 min.

3 Clean DL with a shrug, 2 PC, 1 Squat Clean



C&J (135/95) 10-9-8-7-6-5-4-3-2-1

Box Jump        1-2-3-4-5-6-7-8-9-10


Cash Out: Tabata L-Hang/Plank Hold


Monday, March 12th, 2018

Warm Up: 6-5-4-3-2-1

Wall Balls



Strength #1: Back Squat 3x5@65%, 2x3@75%, 1x1+@85%

Strength #2: Front Squat 3x10@50%


WOD: 15-12-9-6-3

DL (185/125)



Cash Out: Tabata Reverse Curl 


Saturday, March 10th, 2018

Warm Up: Partner 2000m row

switch on the 500m - partner does sit ups


WOD: 10-8-6-4-2-4-6-8-10

DB Hang C&J (50/35) total



Strength: Use the rest of the time to get a 1RM Squat Clean


Friday, March 9th, 2018

2018 CrossFit Games Open


The WOD for CFTA this Friday and the next 2 Fridays will be the WOD for the 2018 CrossFit Games Open. Please join us to compete, judge and cheer for all our athletes.  We also offer scaled version for those who do not want to participate in the CrossFit Games Open. The warm up and cash out will be specific to the WOD. Please check the white board in the gym for details.


WOD: "18.3"