UPCOMING EVENTS

NEW CLASSES: 

BOOTCAMP Tuesday/Thursday 5:45-6:30am with Kendra STARTING TUESDAY FEB 5TH

(45 MIN Class with optional 15 min ab workout at the end!)


YOGA Sundays 10-11am with Rachel 

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

AND.... Saturday YO-BOOTIE 8-9am with Sue

 

Olympic Weightlifting Class coming soon, too!

____________________________

We moved to Tabernash!

60 GCR 820 #4, next to WP Auto

 

 

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.  And New YO-BOOTIE class Saturday at 8am!

 

Yoga

Sunday 10-11am, and Yo-Bootie Mondays at 11am and Saturdays at 8am (1/2 bootcamp, 1/2 yoga)

 

Open Gym

Saturday 9-11 am and Sunday from 8-10 am.

 

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Search the CFTA website:

Monday
Feb112019

Tuesday, February 12th, 2019

Warm up: Row 
Tabata KB swings

Strength: Push press/Power clean
1x3+3@ 65%
1x3+3@ 75%
3x3+3@ 85% 

Wod: 13 min EMOM
2 Muscle ups (3 C2B, 3 Dips)
15 Squats

Cash out: HSPU practice

Sunday
Feb102019

Monday, February 11th, 2019

 

6pm class today will be a "Boot Camp" Class  Thanks!

 

Warm up: 3 rds
10 wall balls
10 shoulder touches
1 min jump rope

Strength: Front squat/Back squat
1x3+3@ 65%
1x3+3@ 75%
3x3+3@ 85%

Wod: EMOM 12 min
Min 1 - Max Double unders
Min 2,3,4 - 7 Thrusters (95/65)
Min 5, 6, 7 - 7 Thrusters (115/75)
Min 8,9,10 - 7 Thrusters (135/85)
Min 11,12 - Max Double unders

Cash out: Tabata hollow rock/superman

Friday
Feb082019

SatURDAY, February 9th, 2019

Warm up: 3 rds
10 Ball slams
10 Weighted sit ups

Barbell warm up

Wod: 40 Burpees
30 Snatch (75/45)
4 min time cap
Rest 1 min
30 Burpees
30 Snatch (135/75)
5 min time cap
Rest 1 min
20 Burpees
30 Snatch (165/105)
6 min time cap

Cash out: Mobility

Thursday
Feb072019

Friday, February 8th, 2019

Warm up: Group Agility

Wod:25 Min AMRAP
13 KB Swings
13 T2B
13 Box jumps
13 DB push press
13 Plate cleans
13 Pull ups
13 Ball slams
13 Push ups
13 Wall balls
13 Sit ups

Cash out: Mobility

Wednesday
Feb062019

Thursday, February 7th, 2019

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

Strength:4x7+7 Press/Push Press
70% 1rm P
0n the 2+ min 

Wod: AMRAP 10 min
15 KB Swings (24/16)
10 Jumping lunges
5 Ring dips

Cash out: Tabata sit ups