UPCOMING EVENTS

We moved to Tabernash!

60 GCR 820 #4, next to WP Auto

 

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:

 

 

 

Sunday
Aug122018

Monday, AUGUST 13TH, 2018

Warm up: 3 rds

10 wall balls

10 weighted sit ups

 

Barbell warm up

 

Strength: Dead lift/Power clean

4x5+3@85% PC

 

Wod: EMOM 14 min.

Odd min.= 7 C2B pull ups

                14 Push ups (Hand release)

Even min.= 1 Clean & Jerk 90% 1rm

 

Cash out: TGU practice

Friday
Aug102018

SatURDAY, AUGUST 11TH, 2018

Warm up: 4 rds.

20 sec Sit Ups

20 sec Mt Climbers

20 sec Lunges

 

Strength:Dead Lift/Weighted Pull up

4x3+4 @80% 1rm DL

 

Wod: 14 min AMRAP

2 Muscle ups

4 HSPU

8 Dead lifts (225/135)

 

Cash out: 1/2 Tabata L-Hang

Thursday
Aug092018

Friday, AUGUST 10th, 2018

Warm up: 3 rds

10 partner wall balls

10 partner pull overs

10 partner pass rounds

 

Wod: 4 person teams

2 people work at a time alternate at any time

Row for Cal./Push ups

Double Poles/Rope climbs

Double Unders/Stone lift

Box Jumps/Med Ball Sit Ups

8 min at each station

 

Cash out: Mobility

Wednesday
Aug082018

ThurSDAY, AUGUST 9th, 2018

Warm up: 4 rds.

30 sec KB Roll Ups

30 sec Jumping Jacks

30 sec KB Swings

 

Strength: Sled Pulls

5x50m

 

Wod: 3 rds

10 Front squats (135/95)

20 KB Swings (24/16)

10 Push jerks (135/95)

20 KB Swings

 

Cash out: Mobility

Tuesday
Aug072018

WedNESDAY, AUGUST 8th, 2018

Warm up: KB warm up

 

Barbell warm up

 

Strength:Power clean/Front squat

4x3+4 @80% 1rm PC

 

Wod:EMOM 6 min

10 Burpees

10 T2B

Rest 2 Min

3 min AMRAP

Wall balls

 

Cash out: Tabata Hollow rock/Superman