UPCOMING EVENTS

Join us on Memorial Day

Monday, May 27, 2019

One Class Only 9am

Everyone welcome, we will modify to fit your ability!

Come & Celebrate our 10 YEAR ANNIVERSARY as a Crossfit Gym!

$10 for 10 Classes (Available April & May only) CLICK HERE TO SIGN UP

6pm Friday, May 31st FREE Team WOD and Potluck Celebration After (no Crossfit experience needed!)

TELL YOUR FRIENDS!  Kids & dogs always welcome

 

TEEN Conditioning Series this summer

call Leigha for more info

970-531-3138

 

NEW CLASSES: 

BOOTCAMP Tuesday/Thursday 5:45-6:30am with Kendra

(45 MIN Class with optional 15 min ab workout at the end!)


YOGA Sundays 10-11am with Rachel 

YO-BOOTIE Mondays at 11am - 1/2 bootcamp, 1/2 yoga with Sue

AND.... Saturday YO-BOOTIE 8-9am with Sue

 

Olympic Weightlifting Class coming soon, too!

____________________________

We moved to Tabernash!

60 GCR 820 #4, next to WP Auto

 

 

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

 

 

Boot Camp

Class times are Monday (YO-BOOTIE), Wednesday, Friday & Saturday at 11:00 am. Tuesday & Thursday at 6:00 pm.  And New YO-BOOTIE class Saturday at 8am!

 

Yoga

Sunday 10-11am, and Yo-Bootie Mondays at 11am and Saturdays at 8am (1/2 bootcamp, 1/2 yoga)

 

Open Gym

Saturday 9-11 am.

 

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Search the CFTA website:

Friday
May172019

SatURDAY, May 18th, 2019

Warm up: 3 rds
10 Wall balls
10 Med ball cleans
10 Shoulder touches

Strength: Back squats
4 rds 5 reps @ 90% 1rm
or
Get your 5rm

Wod: 5 rds
30 sec front squats (135/95)
30 sec rest
30 sec sit ups
30 sec rest
30 sec push ups
30 sec rest

Cash out: Tabata Double unders

Thursday
May162019

Friday, May 17th, 2019

Warm up: 3 rds
10 Partner wall balls
10 Med ball sit ups
10 Pass arounds 

Wod: 3 person teams
1 person is always Rowing for calories
The other 2 work on the list 
300 Double unders
250 DB snatch
200 Ball slams
150 Pull ups
100 Burpees 
50 T2B
25 Rope climbs
Alternate at any time. Move through the list in any order. 

Cash out: Mobility

Wednesday
May152019

Thursday, May 16th, 2019

Warm up: KB Warm up

Wod: Bear complex
5 rds
7 Unbroken cycles
1 power clean
1 front squat
1 push press
1 back squat
1 Push press
Increase weight each rd.
Rest as needed between rds

Cash out: Mobility

Tuesday
May142019

Wednesday, May 15th, 2019

Warm up: 750m Row
Jump rope

Strength: Pause Front squat
1x3@ 65%
1x3@ 75%
3x3@ 80%
Pause for 3 sec on the 1st squat

Wod: 45 KB swings (24/16)
Then
3 rds
15 Wall balls
15 Sit ups
15 Push ups
Then
45 KB swings

Cash out:Tabata Palof Press

Monday
May132019

Tuesday, May 14th, 2019

Warm up: 3 rds
10 Wall balls
10 Bar kips
10 Shoulder touches

Strength: Press complex
8 min EMOM
1 Press 90% 1rm
2 Push Press
3 Split jerks

Wod: 5 rds
30 sec Pull ups
20 sec rest
30 sec Power snatch
20 sec rest
30 sec Double unders
20 sec rest

Cash out: MU practice