UPCOMING EVENTS

 

 July 4th, 2017 There will be one group workout at 10:00 AM!!! See you all there! 



Barbell Club on Saturdays @ 9:30!

Sign up online for a 1 time drop in class $10 or a 10 punch pass for $70.  Please sign up to ensure there is space available! 

 

Class times are Monday, Wednesday Friday & Saturday at 11:00 a.m. Tuesday & Thursday at 6:00p.m. Sign up online for a 1 time drop in class $20 or a 10 punch card for $130.  


 

Want to know a little more about us? Click on the picture to see a "Meet the Affiliate" feature in the CrossFit Journal:

Search the CFTA website:

 

 

Sunday
Jun042017

Monday, June 5, 2017

Warm up: KB warm up

Barbell warmup

Strength: 5 rds
3 Hang power cleans
3 Front squats

Wod: 2 rds
20 cal. row
20 push ups
2 rds
20 thrusters 95/65
20 pull ups

Cash out: KB C&J Practice/KB Snatch practice

Thursday
Jun012017

Friday, June 2, 2017

Warm up: 3 rds
1 PL Run
10 Shoulder touches
10 Bar kips

Wod: 30 min AMRAP
4 HSPU
6 T2B
8 KB Swings 32/24
2 C&J AHAP
Your score is the total weight lifted

Cash out: Mobility

Wednesday
May312017

Thursday, June 1, 2017

Warm up: Barbell warm up

Strength: 3 rds 1 rep
4 pause snatch grip dead lift 110%
Pause at 2 in,
Knee caps
Mid thigh
High hang

Then

3 rds 3 reps
Power snatch 65-70%

Wod: 2 Person teams
5000m Row
Alternate every 500m

Cash out: Mobility

Tuesday
May302017

Wednesday, May 31, 2017

Warm up: 1 mile run

Strength: 5 rds
Sled Drags

Wod: 21-15-9
Over head squats 95/65
Bar Over Burpees

Cash out: Mobility

Monday
May292017

Tuesday, May 30, 2017

Warm up: 2 rds
10 Alternating KB Swings
10 KB Cleans
10 KB Jerks
10 KB Snatch

Strength: 5 rds
3 push jerks 75%
3 front squats

Wod: 5 Rds
1 min rest between rds
5 Dead lifts 315/205
15 Box Jumps

Cash out: Tabata hand stand holds