UPCOMING EVENTS

The Throwdown

Save the date, September 16th, Steamboat Springs. Teams of three, sames sex. $100 per team.  More details soon!


CrossFit classes

Monday and Wednesday 6:15am, 7:45am, 6pm Crossfit

11 am Boot Camp

Tuesday and Thursday 7:45am Crossfit, 6 pm Boot Camp

Friday 7am and 6pm Crossfit

Saturday Open Gym 8:30 am, Boot  Camp 11 am

Sign up online for a 1 time drop in class $10 or a 10 punch pass for $70.  Please sign up to ensure there is space available! 

 

Class times are Monday, Wednesday Friday & Saturday at 11:00 a.m. Tuesday & Thursday at 6:00p.m. Sign up online for a 1 time drop in class $20 or a 10 punch card for $140.  

Dropping in? For More Information email us at cftagroup@gmail.com

 

 

 

Search the CFTA website:

 

Thursday
Aug102017

FRIDAY, AUGUST 11TH, 2017

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
Aug092017

THURSDAY, AUGUST 10TH, 2017

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 Snatch (95/65)

20 KB Swings (24/16)

10 SDLHP (95/65)

20 KB Swings

 

Cash out: Mobility

Tuesday
Aug082017

WEDNESDAY, AUGUST 9TH, 2017

Warm up: 4 rds.

20 sec Sit Ups

20 sec Mt Climbers

20 sec Lunges

 

Strength: Back squat/Front squat

4x3+3 @80% 1rm FS

 

Wod: 10 min AMRAP

15 Over head squats (95/65)

15 Pull ups

15 OHS (115/80)

15 C2B pull ups

15 OHS (135/95)

15 Bar Muscle ups

15 OHS (155/110)

 

Cash out: Tabata hollow rock/superman

Monday
Aug072017

TUESDAY, AUGUST 8TH, 2017

Warm up: KB warm up

 

Barbell warm up

 

Strength: Press/Push press

4x3+3 @75% 1rm Press

 

Wod:EMOM 6 min

10 Burpees

10 T2B

Rest 2 Min

3 min AMRAP

Wall balls

 

Cash out: Bar MU Practice

Sunday
Aug062017

MONDAY, AUGUST 7TH, 2017

Warm up: Group agility


Barbell warm up

 

Strength: Dead Lift/Weighted Pull ups

4x3+4 @80% 1rm DL

 

Wod: EMOM 20 min

Odd 100m Shuttle

Even 2 Cleans (225/135)

 

Cash out: PNF stretch Hamstring