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:

 

Tuesday
Jul252017

Wednesday, July 26, 2017

Warm up: KB warm up

Barbell warm up

Strength: 10 min to get a max touch and go 2 position clean
2nd position-1st position

Wod:10 min EMOM
10 pull ups
5 Dead lifts 225/135

Cash out: Mobility

Monday
Jul242017

Tuesday, July 25, 2017

Warm up: 3 rds
30 sec KB swings
30 sec KB roll ups
30 sec KB lunges

Strength: Pause Front squats
 rds 2 reps
3 sec pause on each rep
increase weight each rd

Wod: 5-4-3-2-1
Power cleans (185/120)
Front squats
Jerks

Cash out: Tabata hand stand holds

Sunday
Jul232017

Monday, July 24, 2017

Warm up: 20 sit ups
1 river run
20 sit ups

Strength: Press
5 rds 3 reps
increase weight each rd

Wod: 1 pond run
20 DB snatch
60 Wall balls
20 DB snatch
1 pond run

Cash out: Mobility

Thursday
Jul202017

Friday, July 21, 2017

Warm up: 3 rds
30 sec sit ups
30 sec KB swings
30 sec MT climbers

Wod: 3 person teams
6 min AMRAP
Power cleans 135/95
Double pole
6 Min AMRAP
Jump rope
Push ups
6 min AMRAP
DB thrusters
Wall walks
6 Min AMRAP
Row
Pull ups

Cash out: Mobility

Wednesday
Jul192017

Thursday, July 20, 2017

Warm up: 3 rds
1 min Jump rope
1 min wall balls

Strength: Front squat/Back squat
5/1 Increase weight each round
4/2
3/3
2/4
1/5

Wod: 50 KB Swings (24/16)
40 Sit ups
30 Box jumps
20 HSPU
10 Dead lifts (275/165)

Cash out: Mobility