UPCOMING EVENTS

Schedule Changes

July 4th

1 class only!!!

9am

 

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
Jun042018

Tuesday, June 5th, 2018

Warm Up: 1 Pond Run

2 rds, 10 each - V-Ups, WB, KB Swing

 

Strength: Sled Push 5 rds

 

WOD: 3 Person Team 21min AMRAP

1 person OH Plate Carry (timer)

1 person Sit Ups (reps)

1 person Row (cal)

Score is total reps+cals

 

Cash Out: Mobility

Sunday
Jun032018

Monday, June 4th, 2018

Warm Up: 3 rds

10 each, Push Up, Sit Up, Mtn. Climber

 

Strength: 5 rep Max T&G PS

 

WOD: 5 rds

30 sec work, 20 sec rest

DB Snatch (50/35)

C2B

DU

 

Cash Out: HSPU Practice

Friday
Jun012018

Saturday, June 2nd, 2018

Warm Up: 3 rds

10 Air Squats, 10 KB Snatch, 10 Lunge

 

Strength: Back Squat 10-1-10-10-1 (10's are light, 1's are heavy)

 

WOD: "Isabel"

For time:
Snatch 135/95 pounds, 30 reps

 

 

Cash Out: Coach's Choice

 

Thursday
May312018

Friday, June 1st, 2018

Warm Up: 2 min Jump Rope

River Run

 

WOD: with a partner

50-40-30-20-10

Cal Double Pole

Burpees

rest 2 min

50-40-30-20-10

WB

Pull Ups

 

Cash Out: Coffee and Fishing

Wednesday
May302018

Thursday, May 31st, 2018

Warm Up: 3 rds

10 BB Press, 10 Lunge, 10 Push Ups

 

Strength: Build to a Heavy Jerk

 

WOD: 10 Press (135/95), 30 Box Jump (20"/16")

20 Push Press, 20 Box Jump (24"/20")

30 Push Jerk, 10 Box Jump (30"/24")

 

Cash Out: Tabata Sit Ups