UPCOMING EVENTS

Schedule Changes

July 4th

1 class only!!!

9am

 

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:

 

 

 

Sunday
Jun102018

Monday, June 11th, 2018

Warm Up: Run 1 Shed

20 Sit Ups, 20 Push Ups, 20 Jump Squats

Run 1 Shed

 

Strength: 5 x Clean DL, HPC, FS, Squat Clean

 

WOD: 30 WB, 30 PU, 20 WB, 20 PU, 10 WB, 10 PU

 

Cash Out: Tabata Side Plank, alternate sides

 

 

Friday
Jun082018

Saturday, June 9th, 2018

Warm Up: River Run, 2 min Jump Rope

 

Strength: 5 x 1 Press, 2 PP, 3 PJ

 

WOD: 21-15-9 with a partner

Bike Cal and Row Cal at the same time, then switch

run 1 pond together after each round

 

Cash Out: TGU practice, Try for a Heavy one

 

*** Rowing clinic 9-10:30am

Thursday
Jun072018

Friday, June 8th, 2018

Karissa's Birthday WOD

 

Show up and wish Karissa a Happy Birthday with a great workout!

 

*if you would like to have a birthday WOD, let your coaches know and we will be happy to create a customized WOD to celebrate your birthday!

Wednesday
Jun062018

Thursday, June 7th, 2018

Warm Up: 4 rds - 30 sec each exercise

KB RDL, KB Roll Up, KB Thumper

 

Strength: Stone to SHoulder 5x5 Heavy

 

WOD: 3 rds.

7 HSPU

7 Burpees

7 Box Jumps

 

Cash Out: Tabata Superman/Hollow Rock

Tuesday
Jun052018

Wednesday, June 6th, 2018

Warm Up: Partner Bowling (KB Swing, Sit Ups, Squats, Jumping Jacks, Lunges) + Penalty Burpees

Barbell Warm Up and Demo

 

Strength: 5 x 3 Position PC

 

WOD: 12 min AMRAP

3 Thrusters (95/65)

6 Pause In and Outs

9 SDHP

 

Cash Out: Tabata Paloff Press