UPCOMING EVENTS

CANCELLED CLASSES DUE TO WEATHER:

3/13 6PM CROSSFIT CLASS

3/14 5:45AM BOOTCAMP

 

Crossfit Open WODs 

Fridays at 7am or 6pm

 

NEW CLASSES: 

BOOTCAMP Tuesday/Thursday 5:45-6:30am with Kendra STARTING TUESDAY FEB 5TH

(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 and Sunday from 8-10 am.

 

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Search the CFTA website:

Wednesday
Mar132019

thursday, March 14th, 2019

Warm up: 2 rds.
20 sec Sit Ups
20 sec Mt Climbers
20 sec Lunges

Barbell warm up

Strength: 8 min EMOM
3 position snatch

Wod:EMOM 16 min
10 KB Swings (24/16)
10 Push ups

Cash out: Mobility

Tuesday
Mar122019

Wednesday, March 13th, 2019

TONIGHT'S 6PM CROSSFIT CLASS IS CANCELLED! 

STAY HOME - THE ROADS ARE TERRIBLE

 

Warm up: 3 rds
10 Ball slams
10 Kips
10 Weighted sit ups

Strength: Press/Push press
3+3@ 65%
3+3@ 75%
3+3+@ 85%

Wod: 2 person teams
4 min Burpees
4 min Muscle ups/Pull ups
4 min S2OH
4 min Double unders
Alternate every 20 sec

Cash out: Mobility

Monday
Mar112019

Tuesday, March 12th, 2019

Warm up: 3 rds
10 med ball cleans
10 shoulder touches

Barbell warm up

Strength: Power clean/Front squat
3+3@ 65%
3+3@ 75%
3+3+@ 85%

Wod: 2 rds
20 T2B
10 Power cleans (165/115)
Then
2 rds
20 Wall balls
10 T2B

Cash out: 2 min hand stand holds

Sunday
Mar102019

monday, March 11th, 2019

Warm up: 2 rds
row 500m
1/2 Tabata alternating KB swings

Strength: Dead lift/Pull ups
65%x3/ 5 weighted pull ups
75%x3/ 5 weighted pull ups
85%x3+/ 5 weighted pull ups

Wod:9 min AMRAP
3-6-9-.......
Power snatch (95/65)
Box jumps

Cash out: Tabata Paloff Press

Friday
Mar082019

satURDAY, March 9th, 2019

Warm up:Warm up: Row 500 
2 min Jump rope
1/2 Tabata KB swings

Strength: 4x4+4 Push press/Power clean
80% 1rm PP

Wod: "Fran"
21-15-9
Thrusters (95/65)
Pull ups

Cash out: Tabata sit ups