UPCOMING EVENTS

The Throwdown

Save the date, September 16th, Steamboat Springs. Teams of three, sames sex. $100 per team.  More details soon!


CrossFit classes

Monday and Wednesday 6:15am, 7:45am, 6pm Crossfit

11 am Boot Camp

Tuesday and Thursday 7:45am Crossfit, 6 pm Boot Camp

Friday 7am and 6pm Crossfit

Saturday Open Gym 8:30 am, Boot  Camp 11 am

Sign up online for a 1 time drop in class $10 or a 10 punch pass for $70.  Please sign up to ensure there is space available! 

 

Class times are Monday, Wednesday Friday & Saturday at 11:00 a.m. Tuesday & Thursday at 6:00p.m. Sign up online for a 1 time drop in class $20 or a 10 punch card for $140.  

Dropping in? For More Information email us at cftagroup@gmail.com

 

 

 

Search the CFTA website:

 

Sunday
Aug062017

MONDAY, AUGUST 7TH, 2017

Warm up: Group agility

 

Barbell warm up

 

Strength: Dead Lift/Weighted Pull ups

4x3+4 @80% 1rm DL

 

Wod: EMOM 20 min

Odd 100m Shuttle

Even 2 Cleans (225/135)

 

Cash out: PNF stretch Hamstring

Friday
Aug042017

SATURDAY, AUGUST 5TH, 2017

OPEN GYM 8-11

BOOT CAMP 11:00AM

 

Thursday
Aug032017

FRIDAY, AUGUST 4TH, 2017

Warm up: 3 rds

1 Pond Run

10 Burpees

 

Wod: Deck of Cards

Teams of 2

Hearts=Push ups

Diamonds=DB Thrusters

Spades=Pull ups

Clubs=Box jumps

Jokers=1 pond run

Aces= 10 of everything

 

Cash out: Tabata Superman/Hollow rock

Wednesday
Aug022017

THURSDAY, AUGUST 3RD, 2017

Warm up: 4 rds.

30 sec KB Roll Ups

30 sec Jumping Jacks

30 sec KB Swings

 

Strength: Push press/Power cleans

4x3+3 @75% 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: TGU practice

Tuesday
Aug012017

WEDNESDAY, AUGUST 2ND, 2017

Warm up: Row 500 

2 min Jump rope

1/2 Tabata KB swings

 

Strength: Sled Push 5 x 50m

 

Wod: 100ft Broad jump

Then 3 rds

20 KB Swings (32/24)

10 HSPU

Then 

100ft Broad jump

 

Cash out: T2B Practice