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:

 

 

 

Monday
Aug062018

Tuesday, August 7th, 2018

Warm up: 3 rds

400 yard run

10 ball slams

 

Strength: Press/Push press

4x3+4 @80% 1rm Press

on the 2 min 

 

Wod: 800 yard Run

10 power snatch (135/95)

20 Push ups

30 Squat jumps

20 Push ups

10 power snatch

800 yard run

 

Cash out: HSPU Practice

Sunday
Aug052018

MONDAY, AUGUST 6TH, 2018

Warm up:3 rds

10 Wall balls

10 Weighted sit ups

1 min jump rope

 

Strength:Front squat/Back squat

4x3+4 80% 1rm FS

0n the 2 min

 

Wod: 11 min AMRAP

8 Ring or I Beam Pull Ups

10 Push press (95/65)

12 SDHP (95/65)

 

Cash out: Tabata sit ups

Friday
Aug032018

SATURDAY, AUGUST 4TH, 2018

Warm up: Group agility

 

Barbell warm up

 

Strength: Dead Lift/Weighted Pull ups

4x4@80% 1rm DL+ max pull ups

 

Wod: 3 rds 

10 Power snatch (95/65)

200m shuttle run

 

Cash out: Mobility

Thursday
Aug022018

FRIDAY, AUGUST 3rd, 2018

Warm up: 3 rds

400m Run

10 Burpees

 

Wod: Deck of Cards

Hearts=Burpees

Diamonds=DB Thrusters

Spades=Pull ups

Clubs=Box jumps

Jokers=1 800m (Tabernash Town Run) run

Aces= 10 of everything

 

Cash out: Mobility

Wednesday
Aug012018

THURSDAY, AUGUST 2RD, 2018

Warm up: 4 rds.

30 sec KB Roll Ups

30 sec Jumping Jacks

30 sec KB Swings

 

Strength: Push press/Power cleans

4x4+4 @80% 1rm PP

 

Wod: 1 min Double unders

Then 7 min AMRAP

3 Wall balls

3 T2B

6 Wall balls

6 T2B

.........

Then 1 Min Double unders

 

Cash out: Tabata Hollow rock/Superman