UPCOMING EVENTS

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 Saturday 8-9am with Sue - 1/2 bootcamp, 1/2 yoga

AND....  Monday/Funday Boot Camp 11am Monday with Sue, Rachel, Julie, Kendra, Maire, or Kacik!

 

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:

Tuesday
Jul092019

Wednesday, July 10th, 2019

Warm up: 3 rds
10 partner wall balls
10 partner pull overs
10 partner pass arounds

Strength: Squats
5 rds 3 reps @ 90% 3rm
or
Get your 3rm
12 min time limit

Wod: 275m front rack walk (60% 1rm clean)
5 Hang power cleans every 55m
5 Burpees every time you put the bar down

Cash out: Shoulder Mobility

Monday
Jul082019

Tuesday, July 9th, 2019

Warm up: Row 500m

2 min Jump Rope

Barbell warm up

Strength: 8 rds on the min
2 clean high pulls
1 hang clean (80% 1rm)

Wod: 10 clean and jerks (60% 1rm)
10 rds Cindy
10 clean and jerks
13 min time limit

Cash out:Tabata Hollow Rock/Superman

Sunday
Jul072019

Monday, July 8th, 2019

Warm up: 3 rds
Post office run
10 wall balls

Strength: Push press
5 rds 3 reps@ 90% 3rm
or
Get your 3rm
12 min time limit

Wod: EMOM for 16 min
Odd min. 7 Dead lifts (275/185)
Even min. 7 Pull ups (C2B)

Cash out:Muscle up practice

Friday
Jul052019

SatURDAY, July 6th, 2019

Warm up: Tabernash town run

Strength: Pause Front Squats (12 min)
5 rds 3 reps @90% 3rm on the 90 sec
Pause for 3 sec on the 1st squat
or
Get your 3rm

Wod: 4 min AMRAP
10 KB Swings (24/16)
5 KB Jerks Left hand
10 KB Swings
5 KB Jerks Right hand
2 min Rest
4 min AMMAP
Row for distance
2 min Rest
4 min AMRAP
5 Ring Dips
20 OHWL (45/25)

Cash out: Mobility

Thursday
Jul042019

Friday, July 5th, 2019

Warm up: 3 rds
10 wall balls
10 med ball sit ups
10 shoulder touches

Wod: "Barbara"
5 rds 3 min rest between rds
20 pull ups
30 push ups
40 sit ups
50 squats

Cash out: Tabata rotation press