Crossfit Games 2018

Click HERE to learn more about the Official 2018 Crossfit Games, as well as our own CFTA Open Challenge.


February Challenge *** extended to the end of March

500m row for time. Post your results on the white board in the gym. Men’s and women’s winner will receive a prize!

Men’s and women’s divisions are broken into two weight classes;
Men’s over 165# and under 165#
Women’s over 135# and under 135#
This in accordance with on water and indoor rowing regulations for competition. Please have someone witness your row and set the erg to “count down” if you don’t know how to do this, ask a coach. 

Good luck!



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




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Thursday, March 8th, 2018

Warm Up: KB Warm Up


Strength #1: Press 5x10@50%

Strength #2: Tabata Skull Crushers


WOD: 12 min Deck of cards

Hearts - Push ups

Clubs - DB Snatch

Spades - Ring Rows

Diamonds - DB OH Lunge

Ace - 5 of everything


Cash Out: Tabata Sit Ups



Wednesday, March 7th, 2018

Warm Up: Leigha's Agility


Strength #1: Front Squat 4x5@60% on the 2 min

Strength #2: Back Squat 4x5@65% on the 2 min

Strength #3: KB Lunge Relay (G/Y) 8 min.


WOD: 3 rds

20 HPC (95/65)

15 Lateral over the Bar Jumps (total)

10 SDHP (95/65)


Cash Out: Mobility


Tuesday, March 6th, 2018

Warm Up: 3 rds

10 rdl, 10 bent row, 10 lateral jumps

with a barbell


Strength:DL/Pull Up/Ring Row

5x5+5+5 on the 2 1/2 min.


WOD: 15 min Alt EMOM

7 DL 225/185

15 box jumps

7 Pull up/T2B combo


Cash Out: tabata hammer curl/close hand push ups


Monday, March 5th, 2018

Warm Up: row 750m

Tabata KB Swings

Barbell Warm Up


Strength: 5 min EMOM

1 Snatch DL, 1 HPS, 1 Snatch Balance, 1 Squat Snatch


WOD: 21-18-15-12-9-6-3

Hang Squat Snatch

Push Ups

then rest 1 min.

2 min Max KB roll up


Cash Out: Tabata Paloff Press



Saturday, March 3rd, 2018

Warm Up: Partner bowling

kb swing, goblet squat, kb curl, jumping jacks, sit ups + penalty burpees


Strength: FS/BS 5x3+5


WOD: 20 min. AMRAP

50 DU

30 KB C&J (15l, 15r) Green, Yellow

10 alt leg T2B - total


Cash Out: tabata russian twist tricep kickbacks