UPCOMING EVENTS

We moved to Tabernash!

60 GCR 820 #4, next to WP Auto

 

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
Jul252018

Thursday, July 26th, 2018

Join us after the morning WOD to help move the flooring.

 

Also the evening Boot Camp class is cancelled today!

 

Warm up: 4 rds.
20 sec Sit Ups
20 sec Mt Climbers
20 sec Lunges

Strength: Dead lift/ Pull ups
4x5+Max 75% 1rm DL/ Max Pull Ups

Wod: 10 min AMRAP
15 Over Head Squats (95/65)
15 Pull ups
15 OHS (115/80)
15 C2B pull ups
15 OHS (135/95)
15 Muscle ups
15 OHS (155/110)

Cash out: Tabata hollow rock/superman


 

Tuesday
Jul242018

Wednesday, July 25th, 2018

Warm up: KB warm up

Barbell warm up

Strength: Push press/Power clean
4x5+5 75% 1rm Push press

Wod: 3 min Row
1 min rest
3 min Wall balls
1 min rest
3 min Clean & Jerks (165/110)
1 min rest
3 min Burpee box jumps

Cash out: Mobility


Monday
Jul232018

Tuesday, July 24th, 2018

Warm up: 2 min Row
2 min Jump rope
Tabata KB swings

Strength: Snatch/OHS
4x5+5 75% 1rm Snatch

Wod: 10-9-8...1
Hand stand push up
T2B

Cash out: Mobility


Sunday
Jul222018

Monday, July 23rd, 2018

Warm up: 3 rds
1 pond run
10 Wall balls

Strength: Power clean/Front squat
4x5+5 75% 1rm Power clean

Wod: 5 rds
5 Dead lift (225/135)
Run 150m
10 KB Thrusters (24/16)
Run 150m

Cash out: TGU Practice


 

Friday
Jul202018

Saturday, July 21st 2018

Warm up: 2 pond run
Barbell warm up

Strength: EMOM 7 min AHAP
1 Front squat
1 Push jerk
1 Back Squat
1 Push Jerk

Wod: 12 min AMRAP
32 Bar jumps
16 Wall balls
8 Power Cleans (135/95)

Cash out: Tabata sit ups