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:

Thursday
Nov302017

Friday, December 1st, 2017

Warm Up: 3 rds

10 Bar Kips

10 KB Swings

10 Sit Ups

 

WOD: 4 person teams

 

200 Cal. Row

300 Burpees

400 KB Swings

500 Sit Ups

 

Cash Out: Coffee with a side of Foam Roller

Wednesday
Nov292017

Thursday, November 30th, 2017

Warm Up: 4 rds

30 sec Jumping Jacks

30 sec Air Squats

30 sec Mtn. Climbers

Then Barbell w/u

 

Strength: Power Clean

5 x 1 Clean DL, 1 Hang PC, 1 PC

 

WOD: "Hammer"

5 rds

5 PC (135/95)

10 FS

5 Jerks

20 Pull Ups

20 min Time Cap

 

Cash Out: Tabata Paloff Press

 

Tuesday
Nov282017

Wednesday, November 29th, 2017

Warm Up: Leigha's Agilty

 

Strength: DL, PU, RR

1 - DL 5x3@80% on the 2 min

2 - Pull Up 5x5+5 Pull Up/Ring Row on the 2 min.

 

WOD: 50-21-21, 50-15-15, 50-9-9

DU

KB SDHP

WB

 

Cash Out: Tabata Side Plank

 

Monday
Nov272017

Tuesday, November 28th, 2017

Warm Up: 6 min Deck o' Cards

Hearts = WB

Diamonds = Sit Ups

Spades = Push Ups

Clubs = Burpees

Ace = 5 of Everything

 

Strength: Strict Press

5x5 @ 70-75%

 

WOD: 4 - 3min AMRAPS with 1 min rest between each round

10 Plate to OH

10 OH Walking Lunge

10 OH Plate Sit Up

Start 1st round with 1 squat clean (185/135)

2nd with 2, 3rd with 3, 4th with 4

 

Cash Out: Foam Rolling!

 

 

Sunday
Nov262017

Monday, November 27th, 2017

Warm Up: KB Warm Up

 

Strength: FS/BS

5/1, 4/2, 3/3, 2/4, 1/5

Heavier than last week and try and increase weight each round

 

WOD: 21-15-9

T2B

Dips

Thrusters (95/65)

 

Cash Out: Bar MU practice

 

OPEN GYM 3:30pm-5:30pm