UPCOMING EVENTS

 Open Gym Times

 

 

Open Gym times are Saturday and Sunday from 9-11 AM and

Monday from 3:30-5:30 PM.

 

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

Saturday 8 am

 

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

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

 

 

 

Search the CFTA website:

Sunday
Dec102017

Monday, December 11th, 2017

Warm Up: 3 rds

1 min WB cleans

1 min Push Ups

1 min Sit ups

 

Strength: PC touch & go

4x8

 

WOD: 21 min rotating EMOM

12/9 cal row

5 Squat Cleans (185/125)

5 Strict C2B PU + 5 Strict Ring Dips

 

Cash Out: Hollow Rock/Superman

Saturday
Dec092017

Sunday, December 10th, 2017

Open Gym 9am - 11am

Friday
Dec082017

Saturday, December 9th, 2017

Warm Up: 2 min Jump Rope

then 3 rds

10 Bar bell high pulls

10 BB HPC

10 BB FS

 

Strength: 8 min EMOM

1 high pull

1 hang PC

1 FS

1 Squat Clean

 

WOD: 5 rds

10 Double KB C&J

20 Push Ups

30 Sit Ups

 

Cash Out: Tabata Paloff Press

Thursday
Dec072017

Friday, December 8th, 2017

Warm Up: 10 min Deck of Cards

Heart - WB

Spade - Lunge

Diamond - Sit Up

Club - KB Swing

Ace - 5 of everything

 

WOD - "Clean Your Plate"

45/25 plate for all movements with a partner

20 plate burpees

40 plate squat jumps

60 OH lunge

80 G2OH

200 DU - no plate

80 G2OH

60 OH lunge

40 plate squat jumps

20 plate burpees

 

Cash Out:  Drink some Coffee

Wednesday
Dec062017

Thursday, December 7th, 2017

Warm Up: Partner Rower Bowling

10 rds - 100m

1 partner rows while other does Burpees # over or Jumping Jacks # under

 

Strength: DL & Skull Crushers

1. DL 1x5@65%

1x5@70%

1x5@75%

:30 sec hand stand hold between each round

2. DB Tabata Skull Crushers

 

WOD: 4 rds

1 min max Thrusters (95/65)

1 min rest between rounds

 

Cash Out: Double KB C&J Practice