UPCOMING EVENTS

Come & Celebrate our 10 YEAR ANNIVERSARY as a Crossfit Gym!

$10 for 10 Classes (Available April & May only) CLICK HERE TO SIGN UP

6pm Friday, May 31st FREE Team WOD and Potluck Celebration After (no Crossfit experience needed!)

TELL YOUR FRIENDS!  Kids & dogs always welcome

 

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 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!

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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:

Monday
Apr082019

Tuesday, April 9th, 2019

Warm up: 4 rds.
20 sec Sit Ups
20 sec Mt Climbers
20 sec Lunges

Strength: 5x3+3 Press/Push press
75% 1rm Press
on the 2 min

Wod: 30 Burpees
Then
2 Rds
20 T2B
20 Box jumps
20 KB swings (32/24)
20 Wall balls
Then
30 Burpees

Cash out: Mobility

Sunday
Apr072019

Monday, April 8th, 2019

Warm up: 3 rounds
10 wall balls
10 med ball cleans
10 shoulder touches  

Strength: 5 rds 5 reps Power clean
1 min plank hold
1 min rest
70% 

Wod: EMOM 10 min
5 Front squats (185/115)
Sit ups

Cash out: Tabata bar kips

Friday
Apr052019

SatURDAY, April 6th, 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
5 TGU each side

Strength: Dead lift/Pull up
5x5@ 75% 1rm Dead lift

Wod: 10 TGU 5 right, 5 Left (32/24)
20 KB SDHP (32/24)
30 KB Snatch 15 right, 15 Left (32/24)
20 KB SDHP (32/24)
10 TGU 5 right, 5 left

Cash out:Mobility

Thursday
Apr042019

Friday, April 5th, 2019

Warm up: 3 rds
Post office Run
10 Ball slams

Wod: 30 min AMRAP
3 person teams
200m Farmer carry
Weighted sit ups
Row for calories 
Transition on the farmer carry. Score the cal. and sit ups.

Cash out: Mobility & 6PM Class - stay for beer & cocktails!

Wednesday
Apr032019

Thursday, April 4th, 2019

Warm up: 3 rds
10 wall balls
10 Shoulder touches

Barbell warm up

Strength: Push press
5x5@ 80% 1rm PP

Wod: 5 rope climbs
5 Clean&Jerks (145/85)
4 rope climbs
4 C&J (165/105)
3 rope climbs
3 C&J (185/125)
2 rope climbs
2 C&J (205/145)
1 rope climb
1 C&J (225/165)

Cash out: TGU practice