UPCOMING EVENTS

Schedule Changes

July 4th

1 class only!!!

9am

 

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:

 

 

 

Tuesday
May292018

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

 

Monday
May282018

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

 

Sunday
May272018

Monday, May 28th, 2018

"Murph"

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.

 

Friday
May252018

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

 

 

Thursday
May242018

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