UPCOMING EVENTS

The Throwdown

Save the date, September 16th, Steamboat Springs. Teams of three, sames sex. $100 per team.  More details soon!


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

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 $140.  

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

 

 

 

Search the CFTA website:

 

Monday
Jul312017

TUESDAY, AUGUST 1ST, 2017

Warm up: 3 rds

10 Air Squats

10 Push Ups

1 min jump rope

 

Strength:Power clean/Front squat

4x3+4 @75% 1rm PC

 

Wod: 3 min Row

1 min rest

3 min Wall balls

1 min rest

3 min Snatch (115/80)

1 min rest

3 min Burpee box jumps

 

Cash out: Tabata sit ups

Sunday
Jul302017

MONDAY, JULY 31ST, 2017

Warm up: 3 rds

10 Wall balls

10 Weighted sit ups

10 Shoulder touches

 

Strength: Press/Push press

4x3+3 @75% 1rm Press

 

Wod: 3 rds

7 Dead lifts (135/95)

7 Hang power cleans

7 Front squats

7 Push press

3 Burpees every min.

 

Cash out: Mobility

Friday
Jul282017

SATURDAY, JUlY 29, 2017

OPEN GYM 8-11

BOOT CAMP 11:00 AM

Thursday
Jul272017

Friday, July 28, 2017

Warm up: 3 rds
Med ball warm up

Wod: 2 rds
2 person teams
2 min Tire flips
2 min T2B
2 min Burpee Box jumps
2 min Sled push
2 min Snatch 95/65
2 min rest

Cash out: Mobility

Wednesday
Jul262017

Thursday, July 27, 2017

Warm up: 500m Row
1/2 Tabata Ball slams
2 min Jump rope

Strength: Dead lifts
5 rds 3 reps
Increase weight each rd

Wod: 2 person teams
14 min AMRAP
1st person
ROW
2nd person
3 Sand bag lifts
30 Double unders
10 HSPU
Switch with your partner

Cash out: Mobility