UPCOMING EVENTS

TEEN Conditioning Series this summer

call Leigha for more info

970-531-3138

 

NEW CLASSES: 

BOOTCAMP Tuesday/Thursday 5:45-6:30am with Kendra

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


YOGA Sundays 10-11am with Rachel 

 


YO-BOOTIE Saturday 8-9am with Sue - 1/2 bootcamp, 1/2 yoga

AND....  Monday/Funday Boot Camp 11am Monday with Sue, Rachel, Julie, Kendra, Maire, or Kacik!

 

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.

 

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Search the CFTA website:

Tuesday
Jun112019

wednesday, June 12th, 2019

Warm up: 3 rds
Post Office Run 
10 Burpees

Strength: Pause front squats
4 rds 3 reps @ 90% 5rm

Wod:4 rds
10 Wall balls
8 Pull ups C2B
10 Wall balls
8 HSPU

Cash out:Hand stand practice

Monday
Jun102019

Tuesday, June 11th, 2019

Warm up: Barbell warm up

Strength: Hang snatch
3@60%, 2@70%, 2@75%, 2@80%, 2@85%
On the 90 sec.

Wod: 3 rds
21 Power snatch (75/45)
21 Double unders

Cash out: Tabata Hollow Rock/Superman

Sunday
Jun092019

Monday, June 10th 2019

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: Press
4 rds 5 reps @ 90% 5rm
or 
Get your 5rm

Wod: 10 Dead lifts @225/135-Run 275-10 Ring dips
8 Dead lifts-Run 275-10 Ring dips
6 Dead lifts-Run 275-10 Ring dips
4 Dead lifts-Run 275-10 Ring dips
2 Dead lifts-Run 275-10 Ring dips


Cash out: Tabata sit ups

Friday
Jun072019

SatURDAY, June 8th, 2019

Warm up: 3 rds
10 partner wall balls
10 partner pull overs
10 partner pass arounds

Strength: Back squats
4 rds 5 reps @90% 5rm
or 
Get your 5rm

Wod: 5 rds
14 SDHP (95/65)
7 Pull ups C2B
14 Sit ups
70m Sprint

Cash out: Tabata L-Sits with a partner

Thursday
Jun062019

Friday, June 7th, 2019

Warm up:

500 m row
KB warm up

Wod: Fatal 40 - Happy 40th Karissa!

2 Person Teams, run together

400 meter Run at start and after each 40-rep movement

40 Wall Balls (20/14 lb)
40 Cleans (95/65 lb)
40 Pull-Ups
40 Deadlifts (95/65 lb)
40 Push-Ups
40 Box Jumps
40 Kettlebell Swings (24/16)
40 Toes-to-Bar
40 Air Squats
40 Snatches (95/65 lb)
40 Double-Unders
40 Sit-Ups
40 Burpees


Cash out: Coffee