Schedule Changes

July 4th

1 class only!!!



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:





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




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


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!


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 Burpees

7 Box Jumps


Cash Out: Tabata Superman/Hollow Rock


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



Cash Out: Tabata Paloff Press