UPCOMING EVENTS

NEW CLASSES: 

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!

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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:

Sunday
Jan132019

Monday, January 14th, 2019

Warm up: 4 rds.
20 sec Sit Ups
20 sec Mt Climbers
20 sec Lunges

Strength:4x5+6 Press/Push Press
70% 1rm press
0n the 2 min

Wod: 11 min AMRAP
8 Pull ups (C2B) 
10 Push press (95/65)
12 SDHP (95/65)

Cash out: Rings

Friday
Jan112019

SatURDAY, January 12th, 2019

Warm up: Barbell warm up

Strength: 4x5+6 Power clean/Front squat
70% 1rm PC
on the 2 min

Wod: 3 rds
4 Clean and Jerks (205/115)
6 Front squats (205/115)
8 Deficit HSPU 

Cash out: Tabata double unders

Thursday
Jan102019

Friday, January 11th, 2019

Warm up: 4 rds.
20 sec Sit Ups
20 sec Mt Climbers
20 sec Lunges

Wod: 3 rds
3 person teams
100 KBS (32/24)
100 Pull ups (C2B)
1000m Row 
100 Wall balls
Only 1 person can work at a time.
 
Cash out: Mobility

Wednesday
Jan092019

thursday, January 10th, 2019

Warm up: KB warm up

Strength: 4x5+Max Dead lift/Pull ups
70% 1rm DL
on the 2 min

Wod: 4 min AMRAP
8 Thrusters (115/75)
8 T2B

Cash out: Hand stand push up practice

Tuesday
Jan082019

WedNESDAY, January 9th, 2019

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

Strength: 4x5+6 Push press/Power clean
70% 1rm PP
on the 2 min

Wod: 100 Double unders
Then
4 Rds
10 Push ups
10 Box jumps
10 Hang power snatch (95/65)
Then
100 Double unders 

Cash out: Tabata Hollow Rock/Superman