UPCOMING EVENTS

CrossFit Open 2020

10/10/19-11/11/19

Open WODs will be Fridays

at 7am and 6:30pm

Register here

 

Ski Conditioning!

Oct 2nd-Nov 22nd

8 Weeks

5:30-6:30pm

$95

Sign up here!

 

Fall Class Changes

Oct 2nd - Nov 22nd

Wednesday night CrossFit 6:30-7:30pm

Friday night Team WOD 6:30-7:30pm

 

Sunday Yoga is Back!

10-11am with Rachel

 

 

CLICK HERE for the Current Schedule

 

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We moved to Tabernash!

60 GCR 820 #4, next to WP Auto

 

 

 

 

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

 
 
 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Monday
Oct072019

Tuesday, October 8th, 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:10 min to establish a 1rm Snatch

Wod: EMOM for 15 min
 5 DL (225/135)
10 Box jumps

Cash out: 2 min hand stand (nose and toes on wall)

Sunday
Oct062019

Monday, October 7th, 2019

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

Strength:10 min to establish a 1 RM Press

WOD: Fran
21-15-9
Thrusters (95/65)
Pull ups

Cash out: Tabata hollow rock/superman

Friday
Oct042019

SatURDAY, October 5th, 2019

Warm up: 3 rds
10 wall balls
10 Shoulder touches
10 sit ups

Strength: Pause Front Squats (12 min)
5 rds 3 reps @90% 3rm on the 90 sec
Pause for 3 sec on the 1st squat

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)

Thursday
Oct032019

Friday, October 4th, 2019

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

Wod: 2 person teams
20 Thrusters
40 Box jumps
60 Pull ups
80 KB Swings
100 Ball Slams
80 KB Swings
60 Pull ups
40 Box jumps
20 Thrusters
1st person starts the list while the 2nd person does 25 sit ups. Alternate every 25 sit ups. 
Your score is the total sit ups and your total time to complete the list.

Cash out: Mobility

Wednesday
Oct022019

Thursday, October 3rd, 2019

Warm up: Row 500m
1/2 Tabata KB Swings
TGU practice

Strength: Pull ups
3 rds max reps on the 2 min
30 sec plank hold during the rest

Wod: 4 min AMRAP
5 Turkish get ups right 
10 KB swings
5 Turkish get ups left
2 min Rest
4 min AMRAP
Row for distance
2 min Rest
4 min AMRAP
5 Ring Dips
20 OHWL (45/25)

Cash out: Mobility