Schedule Changes

July 4th

1 class only!!!



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:





Wednesday, May 30th, 2018

Warm Up: 500 m Row, 2 min Jump Rope, 1/2 Tabata KB RDL


Strength: 5 x backwards sled pull  (Heavy!)


WOD: 11 min EMOM

11 Dead Lift (185/125)


Cash Out: Foam Roll Glutes and Hips



Tuesday, May 29th, 2018

Warm Up: 1 min Foam Roll Quads, 1 Pond Run

60 sec each side, side plank

Barbell W/U


Strength: Build to a 5 rep max touch and go PC


WOD: Partner 2000m Row (switch every 250m)


Cash Out: Tabata Paloff Press



Monday, May 28th, 2018


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.



Saturday, May 26th, 2018

Warm Up: 1 Shed Run, 2 rds. of Cindy, 1 Shed Run


Strength: 15 to build to a heavy stone lift


WOD: 300 Double Unders

* 1 heavy stone to shoulder on the top of every minute


Cash Out: GHD's and Back Extensions




Friday, May 25TH, 2018

Warm Up: Group Agility


WOD: 3 partner team - 2 min each exercise trade as needed

1 min rest in between each section

1 - KB Swing, Push Ups, Goblet Squat, Airdyne, KB Snatch

2 - Plate to OH, Burpee, Plate Halo, Sit Ups, Lunges

3 - BB Push Press, BB Bent Row, Air Squats, Plank hold with lateral jump over partner, BB back Squat


Cash Out: Coffee