UPCOMING EVENTS

We moved to Tabernash!

60 GCR 820 #4, next to WP Auto

 

Open Gym

 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

 

Boot Camp

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 $15 or a 10 punch card for $140.  


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

 

 

 

Search the CFTA website:

 

 

 

Monday
Oct012018

Tuesday, October 2nd, 2018

Warm up: 1 min Jump rope 

KB warm up

1 min Jump rope

 

Strength: Dead lift/Pull ups

4x5+Max @75% 1rm DL

 

Wod: 16 min EMOM

10 KB Swings (32/24)

20 Double unders

 

Cash out: Tabata sit ups

Sunday
Sep302018

MonDAY, October 1st, 2018

Warm up: 3 rds.

30 sec KB Roll Ups

30 sec Jumping Jacks

30 sec KB Swings

 

Barbell warm up

 

Strength: 8 min EMOM

2 power cleans

1 split jerk

 

Wod: 21-15-9

OHS

Bar over burpees

 

Cash out: Muscle up practice

Friday
Sep282018

SatURDAY, September 29th, 2018

Warm up: 3 rds

10 wall balls

10 shoulder touches

10 weighted sit ups

 

Strength: Power clean/Front squat

4x4+5 @ 75% 1rm PC 

 

Wod: 5 rds

10 Dead lift (225/155)

10 HSPU

 

Cash out: Tabata sit ups

Thursday
Sep272018

Friday, September 28th, 2018

Warm up: Group Agility

 

Wod: 30 MIN AMRAP

3 person teams

3 400m Runs

6 sled push/pulls

12 Thrusters (135/95)

24 Tire flips

As a team complete all of the reps from each movement

before moving to the next movement.

 

Cash out: Mobility

Wednesday
Sep262018

ThurSDAY, September 27th, 2018

Warm up: 4 rds.

20 sec Sit Ups

20 sec Mt Climbers

20 sec Lunges 

 

Barbell Warm up

 

Strength: 8 min EMOM

3 Power snatch 

 

Wod: 5 rds

30 Double unders

10 Power snatch (95/65)

10 OHS

 

Cash out: Mobility