UPCOMING EVENTS

NEW CLASSES: YOGA Sundays 10-11am with Rachel 

YO-BOOTIE Mondays at 11am - 1/2 bootcamp, 1/2 yoga with Sue

AND.... the Saturday 8am Crossfit Class has been replaced with Open Gym.... now from 8am-11am.

(Saturday Yoga coming in January 8-9am with Sue)

 

 AND... Sunday Open Gym now 8-10am... come do your work out and stay for Yoga with Rachel

 

____________________________

We moved to Tabernash!

60 GCR 820 #4, next to WP Auto

 

 

 

 

 

 

Open Gym

 

Open Gym times are Saturday 8-11 am and Sunday from 8-10 am.

 

 

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. Sign up online for a 1 time drop in class for $15 or a 10 punch card for $140.  

 

 

 

  

 

Yoga

 

Sunday 10-11am, and Yo-Bootie Mondays at 11am (1/2 bootcamp, 1/2 yoga)

 

(And starting in January, Yoga Saturdays 8-9am) 

 

 

 

Dropping in? You can sign up online for more information email us at cftagroup@gmail.com

 

 

 

 

Search the CFTA website:

Tuesday
Nov272018

WedNESDAY, November 28th, 2018

Warm up: KB Warm up

Strength: Front squat/Back squat
5+5 @ 70% 1rm FS
3+3 @ 75%
1+1+ @ 80%

Wod: 21 Ball slams
5 Ring Dips
21 T2B
5 Ring Dips
15 Ball Slams
5 Ring Dips
15 T2B
5 Ring Dips
9 Ball Slams
5 Ring Dips
9 T2B

5 Ring Dips


Cash out: Mobility

Monday
Nov262018

Tuesday, November 27th, 2018

Warm up: 3 rds
10 wall balls
10 weighted sit ups

Barbell warm up

Strength: 3 snatch on the min for 8 min

Wod: 5 rds
10 Front squats(135/95)
10 C2B Pull ups

Cash out: Tabata Paloff Press

Sunday
Nov252018

Monday, November 26th, 2018

Warm up: 2 minutes at each station
Row
Airdyne
Double Pole
Jump Rope

1/2 Tabata KB Swing

Strength: Push press/Power Clean
3+3 @ 65% 1rm PP
3+3 @ 70%
3+3+ @ 75%

Wod: 13 min EMOM
10 KB Swings (32/24)
10 Burpees

Cash out:Mobility

Friday
Nov232018

satURDAY, November 24th, 2018

Warm up: 4 rds.
30 sec KB Roll Ups
30 sec Jumping Jacks
30 sec KB Swings

Strength: Power clean/Front squat
3+3 @ 65% PC
3+3 @ 70%
3+3+ @ 75%

Wod: 5 rds
10 Ball Slams
Broad jumps 50 ft
40 Double unders

Cash out: Mobility

Thursday
Nov222018

Friday, November 23rd, 2018

Warm up: KB Warm up

Strength: Dead lift/Pull up
3 @ 65% 1rm DL/ max pull ups
3 @ 70%/max pull ups
3+ @ 75%/max pull ups

Wod: 1 power snatch (115/75)
10 Hand stand push ups (Sub Push Ups)
2 PS 
9 HSPU 
...............
10 PS
1 HSPU

Cash out: 1/2 Tabata Double Unders