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:

Tuesday
Sep262017

Wednesday, September 27th, 2017

Warm Up: 1 pond run

2 min jump rope

500 m row

 

Strength: DL 10-10-7-7-5-5-3-3-1-1

 

WOD: 21-15-9

SDHP (95/65)

Box Jumps (24/20)

 

Cash Out: ring row holds 30 sec on 30 sec off for 5 rds

Monday
Sep252017

Tuesday, September 26th, 2017

Warm Up: river run

 

Strength: strict press

3-3-3-3-3

 

WOD: "Bradley"

10 RFT

100m sprint

10 pull ups

100m sprint

10 burpees

rest 30 sec

 

Cash Out: mobility

Sunday
Sep242017

Monday, September 25th, 2017

Warm Up: 3 rds

10 bar kips

10 med ball cleans

10 push ups

 

Strength: FS/BS

4x4+4 @ 75% 1RM FS

 

WOD: 11min AMRAP

3 T2B

3 C&J (95/153)

6 T2B

6 C&J

and onward

 

Cash Out: tabata plank hold

Thursday
Sep212017

Friday, September 22nd, 2017

Warm Up: 2 rds

1 parking lot run

10 push ups

10 sit ups

10 mountain climbers

 

WOD: 2 person teams

1000m row (partner does SU, switch at 250m)

100 DU

80 KB Swings (24/16)

60 Pull Ups

40 Thrusters (95/65)

20 SDHP

10 Snatch

1000m Row

10 Snatch

20 SDHP

40 Thruster

60 PU

80 KBS

100 DU

1000m Row

40 min time cap

 

Cash Out: Coffee

Wednesday
Sep202017

Thursday, September 21st, 2017

Warm up: 3 rds

10 pvc good mornings

10 kb bent row

1 min jump rope

 

Strength: DL/PU ladder on 2 min

1/1  2/2  3/3  4/4  5/5  4/4  3/3  2/2  1/1

warm up to 80% to start

 

WOD: 5 rds

5 Thrusters (95/65)

5 SDHP

5 Bar over burpees

 

Cash Out: Rope climb practice

1 min handstand hold