UPCOMING EVENTS

 

Come join us for our Ski Conditioning Classes this fall and get ready to hit the slopes this winter!  The Classes begin on October 17th and will run for 6 weeks.   Make up days for Halloween and Thanksgiving will be the last week of November.

Class times are Tuesdays/Thursdays 3:45-4:45 pm and Saturdays from 8:00-9:00 am.

Come join us for a great workout!

https://crossfit-thinair.sites.zenplanner.com/sign-up-now.cfm

  

 

 

 

 

CrossFit classes

Monday and Wednesday 6:15am, 7:45am, 6pm Crossfit

11 am Boot Camp

Tuesday and Thursday 7:45am Crossfit, 6 pm Boot Camp

Friday 7am and 6pm Crossfit

Saturday Open Gym 8:30 am, Boot  Camp 11 am

 

 

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 $140.  

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

 

 

 

Search the CFTA website:

Monday
Oct022017

Tuesday, October 3rd, 2017

Warm Up: 3 rds.

10 wall balls

1 min jump rope

10 push ups

 

Strength: Press/Push Press 3x3+3 heavy

 

WOD: 12 min AMRAP

10 DB snatch

10 Front rack step ups

10 Weighted sit ups

10 Seated press

 

Cash Out: Rope climbs

Sunday
Oct012017

Monday, October 2nd, 2017

Warm Up: 3 rds

10 KB good mornings

10 KB snatch

10 rotation sit ups

 

Strength: Dead Lift 5x5 with plank hold

8 min EMOM 2 snatch pull, 2 PS, 2 snatch

 

WOD: 6 min AMRAP

10 box over burpees

20 KB swings (24/16)

 

Cash Out: tabata handstand holds

Friday
Sep292017

Saturday, September 30th, 2017

Open gym aka Barbells and Coffee 8-11am

Boot Camp 11-12

Thursday
Sep282017

Friday, September 29th, 2017

Warm Up: Long barbell warmup

 

WOD: 2 person team

Working together complete;

1 pond run

30 snatch (135/95)

500m row

30 C&J

Farmer carry

30 FS

500m double pole

30 DL (225/135)

 

Cash Out: Coffee

Wednesday
Sep272017

Thursday, September 28th, 2017

Warm Up: deck of cards

spades = goblet squats

hearts = push up

clubs = KB snatch

diamonds = lunges

ace = 5 of everything

 

WOD: 5 rds

sled push down

farmer carry back

parking lot run

 

Strength: Hang Power Snatch 5x5

 

Cash Out: tabata ab mixer