UPCOMING EVENTS

NEW CLASSES: YOGA Sundays 10-11am with Rachel 

YO-BOOTIE Mondays at 11am - 1/2 bootcamp, 1/2 yoga with Sue

AND.... the Saturday 8am Crossfit Class has been replaced with Open Gym.... now from 8am-11am.

(Saturday Yoga coming in January 8-9am with Sue)

 

 AND... Sunday Open Gym now 8-10am... come do your work out and stay for Yoga with Rachel

 

____________________________

We moved to Tabernash!

60 GCR 820 #4, next to WP Auto

 

 

 

 

 

 

Open Gym

 

Open Gym times are Saturday 8-11 am and Sunday from 8-10 am.

 

 

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

 

 

 

 

 

Boot Camp

 

 

 

Class times are Monday (YO-BOOTIE), 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.  

 

 

 

  

 

Yoga

 

Sunday 10-11am, and Yo-Bootie Mondays at 11am (1/2 bootcamp, 1/2 yoga)

 

(And starting in January, Yoga Saturdays 8-9am) 

 

 

 

Dropping in? You can sign up online for more information email us at cftagroup@gmail.com

 

 

 

 

Search the CFTA website:

Wednesday
Nov212018

Thursday, November 22nd, 2018

Warm up: 4 rds

2 person teams

30 sec Med ball sit ups

30 sec Pass around

30 sec MB chest pass


Wod: Thanksgiving Double Date

2 person teams

Blake                                     Annie

4 rds                             50-40-30-20-10

40 OH Lunges                Double unders/Sit-ups  

30 Box jumps 

20 Wall balls

10 HSPU


Cindy                               DT 

10 rds                              5 rds

5 Pull ups                         12 Dead lifts (155/105)

10 Push ups                      9 Hang power cleans

15 Squats                         6 Push jerks

 

Cash out: Eat Turkey 

Tuesday
Nov202018

wedNESDAY, November 21st, 2018

Warm up: 3 rds
10 med ball sit ups
10 med ball cleans
10 push ups

Strength: Press/Push press
3+3 @ 65% 1rm Press
3+3 @ 70%
3+3+ @ 75%

Wod: 3 min AMRAP
Squat Clean 2 Over Head (155/105)
Rest 1 min
5 min AMRAP
10 T2B
10 KB Swings (32/24)
Rest 1 min
3 min AMRAP
Squat Clean 2 Over Head (155/105)

Cash out: Tabata Hollow Rock/Superman

Monday
Nov192018

tuesday, November 20th, 2018

Warm up: 3 rds
10 kb swings
10 wall balls
10 kb swings
10 sit ups

Strength:Front squat/Back squat
3+3 @ 65% FS
3+3 @ 70%
3+3+ @ 75%

Wod:12 min AMRAP
1 rope climb
5 dead lifts (275/185)
9 burpees

Cash out: Tabata L-Hangs

Sunday
Nov182018

Monday, November 19th, 2018

Warm up: Row 500m
Tabata bar kips
2 min jump rope

Strength: Push press/Power clean
5+5 @ 60% 1rm PP
5+5 @ 65%
5+5+ @ 70%

Wod: 3 rds
100 Double unders
12 C2B Pull ups
21 Wall balls

Cash out: Accumulate 3 min hand stand

Friday
Nov162018

SatURDAY, November 17th, 2018

Warm Up:

KB Warm Up

Barbell Warm Up

 

Strength: Snatch Balance/Strict T2B

4 x 5+5

 

WOD: "Isabel"

30 Snatches (135#/95#)

 

Cash Out: Plate Pass