UPCOMING EVENTS

 Open Gym Times

 

 

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

 

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 $20 or a 10 punch card for $140.  

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

 

 

 

Search the CFTA website:

Tuesday
Dec052017

Wednesday, December 6th, 2017

Warm Up: Leigha's Agility

 

Strength: Split Jerk

5x3@70%

 

WOD: 21 min. Rotating EMOM of

30 - DU

10 - WB

10 - Burpees

 

Cash Out: HSPU Practice

Monday
Dec042017

Tuesday, December 5th, 2017

Warm Up: 8 min EMOM

5 KB Swings

5 Goblet Squats

5 Weighted Sit Ups

 

Strength: FS/BS

3/3 x 5 - increase weight each round

 

WOD:

at 0:00  Group 1 - Complete 60/50 cal row

             Group 2 - 4 min AMRAP

10 DB Front Rack Step Ups

10 DB PP

at 4:00   Rest

at 5:00   Group 1 - AMRAP

             Group 2 - Row

at 9:00    Rest

at 10:00  Group 1 - Row

             Group 2 - AMRAP

at 14:00  Rest

at 15:00  Group 1 - AMRAP

            Group 2 - Row

at 19:00  Finish

 

Cash Out: Split Jerk Practice

 

Sunday
Dec032017

Monday, December 4th, 2017

Warm Up: 3 rds

10 hang snatch with the bar or pvc

10 bicep curls

10 bent rows

then tabata bar hang

 

Strength:

1. Snatch

    2x3@ 65%

    2x3@ 70%

    2x3@ 75%

2. DM Hammer Curls

    4x10

 

WOD: Reps for time

9-6-3-6-9

C2B Pull Ups

Hand Release Push Ups

 

Cash Out: Tabata Russian Twists

 

 

Saturday
Dec022017

Sunday, December 3rd, 2017

OPEN GYM 9am-11am

Friday
Dec012017

Saturday, December 2nd, 2017

Warm Up: 3 rds

10 KB Snatch (5/5)

10 Bar Kips

10 Slow and Perfect Air Squats

 

Barbell W/U

 

WOD: "Amanda"

9-7-5

HSPU

Squat Snatch (135/95)

 

Strength: GHD Sit Up and Back Extension

5 rounds of 10 each

 

Cash Out: Shoulder Mobility

 

OPEN GYM - 9am-11am

BOOT CAMP 11am-12pm