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:

 

 

 

Sunday
Oct072018

MondAY, October 8th, 2018

Warm up: 3 rds

45 sec row

15 sec rest 

45 sec KB swings

15 sec rest

45 sec Sit ups

15 sec rest

 

Strength: 5x3+3 Front squat/Back squat

1x5+5 @ 75% FS

2x3+3 @ 80%

3x1+1 @ 85+%

 

Wod: Run 275m

21 Ring dips

21 S2OH

Run 275m

15 Ring dips

15 S2OH

Run 275m

9 Ring dips

9 S2OH

Run 275m

 

Cash out: Mobility

Friday
Oct052018

SatURDAY, October 6th, 2018

Warm up: 10 right hand swings

10 left hand swings

10 two hand swings

10 figure eights with a squat

10 thumpers

10 rotation sit ups each direction

10 quarter get ups each side

 

Strength: 8 min EMOM

3 position snatch @ 75% 1rm

 

Wod: 50 Double unders

2 Snatch (135/95)

40 DU

4 Snatch

30 DU

6 Snatch

20 DU

8 Snatch

10 DU

10 Snatch

 

Cash out: Tabata sit ups

Thursday
Oct042018

Friday, October 5th, 2018

Warm up: 800m Run

 

WOD:  Dirty Thirty

30 KB swings (24kg/16kg)

30 Wall Ball (20#/15#)

30 Box Jump

30 Push Press (75#/55#)

30 Push Ups

30 Pull ups

30 SDHP  (75#/55#)

30 Jumping ball slams (30#/20#)

30 Sit up & Press (30#/20#) - Dumbbells

30 Burpess

 

Cash out: Mobility

Wednesday
Oct032018

Thursday, October 4th, 2018

Warm up: 3 rds 

10 Cleans (bar)

10 bar kips

10 burpees

 

Strength: Power clean/Front squat

4x5+5 @ 75% 1rm PC

 

Wod: 12 min AMRAP

5 Pull ups

10 Push ups

15 Squats

2 Cleans @ 80%

 

Cash out: Mobility

Tuesday
Oct022018

wedNESDAY, October 3rd, 2018

Warm up: 3 rds

10 Wall balls

10 Weighted sit ups

10 Shoulder touches

 

Strength: Press/Push press

4x5+5 @ 75% 1rm Press

 

Wod: 5 rds

Sprint 100m

Max T2B

Sprint 100m

Max Ring dips/Box dips

 

Cash out: HSPU Practice