UPCOMING EVENTS

NEW CLASSES: YOGA Sundays 10-11am with Rachel 

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

AND.... the Saturday 8am Crossfit Class has been replaced with Open Gym.... now from 8am-11am.

(Saturday Yoga coming in January 8-9am with Sue)

 

 AND... Sunday Open Gym now 8-10am... come do your work out and stay for Yoga with Rachel

 

____________________________

We moved to Tabernash!

60 GCR 820 #4, next to WP Auto

 

 

 

 

 

 

Open Gym

 

Open Gym times are Saturday 8-11 am and Sunday from 8-10 am.

 

 

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. Sign up online for a 1 time drop in class for $15 or a 10 punch card for $140.  

 

 

 

  

 

Yoga

 

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

 

(And starting in January, Yoga Saturdays 8-9am) 

 

 

 

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

 

 

 

 

Search the CFTA website:

Monday
Dec032018

Tuesday, December 4th, 2018

Warm up: 3 rds
10 KB swings
10 Wall balls

Barbell W/U


Strength: Push press/Power cleans
5+5 @ 70% 1rm PP
3+3 @ 75%
1+1+ @ 80%

Wod: 3 Min AMRAP
Burpees
5 Min to Get your max snatch for the day
3 Min AMRAP
Burpees

Cash out: Tabata Plank Splits/Bicycles

Sunday
Dec022018

Monday, December 3rd, 2018

Warm up: 4 rds
5 DL
4 HPC
3 Front squats
2 Jerks
1 C&J

Strength: DeadLift/Pull up
5 DL @ 65% 1rm/Max pull ups
3 DL @ 70% /Max pull ups
1+ DL @ 75% /Max pull ups

Wod: 4 Min EMOM
50 Double Unders
Rest 1 MIn
6 Min EMOM
2 Clean & Jerks (85%)
Rest 1 Min
4 Min EMOM
50 Double Unders

Cash out: Mobility

Friday
Nov302018

SatURDAY, December 1st, 2018

Warm up: Row 500m

Barbell warm up

Strength: Power cleans/Front squat
5+5 @ 70% 1rm PC
3+3 @ 75%
1+1+ @ 80%

Wod: 10-9-8-....1
Thrusters (105/70)
Lateral Jumps over and back is 1 rep.

Cash out: Tabata Plank holds

Thursday
Nov292018

Friday, November 30th, 2018

Warm up: 4 rds.
                30 sec KB Roll Ups
                30 sec Jumping Jacks
                30 sec KB Swings
KB Snatch practice

Wod: Deck of cards
Clubs=Wall balls
Spades=Push ups
Hearts=KB Snatch
Diamonds=V-ups
Aces=10 of everything
Jokers=500m Row

Cash out: Mobility

Wednesday
Nov282018

thursday, November 29th, 2018

Warm up: 3 rds
10 Partner wall balls
10 Med ball sit ups
10 Pass arounds 
 
Strength: Press/Push Press
5+5 @ 70% 1rm P
3+3 @ 75%
1+1+ @ 80%

 

WOD: 10 rds

1 Rope Climb

5 Power Clean (155/100)

5 FS

 

Cash Out: Tabata Sit Ups