UPCOMING EVENTS

We moved to Tabernash!

60 GCR 820 #4, next to WP Auto

 

Open Gym

 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

 

Boot Camp

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 $15 or a 10 punch card for $140.  


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

 

 

 

Search the CFTA website:

 

 

 

Friday
Oct122018

SatURDAY, October 13th, 2018

Warm up: 400m Run

Row 500m

400m Run

 

Strength: Power cleans/Front squats

1x5+5 @ 75% 1rm PC

2x3+3 @ 80%

3x1+1 @ 85%

 

Wod: 13 min EMOM

10 OH Lunges

7 Ring Dips

 

Cash out:1/2 Tabata L-Hangs

Thursday
Oct112018

Friday, October 12th, 2018

Warm up: KB warm up

 

Wod: 30 min AMRAP

4 person teams

Row 250m

Rope climbs

Power snatch (95/65)

Wall balls

Transition on the row

 

Cash out: Mobility

Wednesday
Oct102018

Thursday, October 11th, 2018

Warm up: 3 rds 

10 Partner wall balls

10 Pass arounds

1 min jump rope

 

Strength: Press/Push press

1x5+5 @ 75% Press

2x3+3 @ 80%

3x1+1 @ 85+%

 

Wod: 5 rds

10 Front squats (135/95)

50 Double unders

 

Cash out: Tabata weighted sit ups

Tuesday
Oct092018

WedNESDAY, October 10th, 2018

Warm Up: 3 rds.

10 WB

10 Push Ups

10 Sit Ups

 

Strength: Dead lift/Pull ups

1x5 DL @75%/ Max PU

1x3 DL @ 80%/Max-1 PU

1x3 DL @ 85%/Max-2 PU

3x1 DL @ 85%/Max-3PU

 

WOD: 21-15-9 reps of

Clean & Jerk (135#/95#)

Box Jumps (24"/20")

 

Cash out: Mobility

Monday
Oct082018

Tuesday, October 9th, 2018

Warm up: Group Agility

 

Strength: Split jerks

1x5 SJ @75%

2x3 SJ @ 80%

3x1 SJ @ 85%

 

Wod: 3 person teams

2 rds

1st person rows 500m

2nd person AMRAP

7 Pull ups (C2B)

7 Burpees

3rd person AMRAP

7 Ball Slams

7 T2B

Score the 3000m row time

 

Cash out: Mobility