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:

 

 

 

Tuesday
Sep252018

wedNESDAY, September 26th, 2018

Warm up: 3 rds

200m Run

10 Ball slams

 

Strength: Press/Push Press

4x4+5 @ 75% 1rm Press

 

Wod: For Time

Wall Balls    KB Swings    Pull Ups

  20                 10                 5

  15                 10                10

  10                 10                15

   5                  10                20

  10                 10                15

  15                 10                10

  20                 10                 5

 

Cash out: 2 min Hand stand hold

Monday
Sep242018

tuesday, September 25th, 2018

Warm up: 3 rds

10 Wall balls

10 Weighted sit ups

 

Barbell warm up

 

Strength:Front squat/Back squat

4x4+5 @75% 1rm FS

 

Wod:21 Box Jumps

7 Clean & Jerks (135/95)

15 Box Jumps

10 Clean & Jerks

9 Box Jumps

13 Clean & Jerks

 

Cash out: Tabata Paloff Press

Sunday
Sep232018

MonDAY, September 24th, 2018

Warm up: 500m Row

1/2 Tabata KB Swings

2 Min Jump rope

 

Strength: Dead Lift/Pull up

4x4+Max  75% 1rm DL

 

Wod: 2 min Double unders

6 min AMRAP

2 Burpees

2 T2B

4 Burpees

4 T2B

.......

Continue increasing by 2 reps each round for 6 min

2 min Double unders

 

Cash out: Tabata plank holds

Friday
Sep212018

satURDAY, September 22nd, 2018

Warm up: 4 rds.

 30 sec KB Roll Ups

 30 sec Jumping Jacks

 30 sec KB Swings

 

Strength: 3 Position Power Snatch

On the min for 8 min @ 75% 1rm

 

Wod: Jackie

1000m Row

50 Thrusters 45#

30 Pull ups

 

Cash out: Tabata plank holds

Thursday
Sep202018

friday, September 21st, 2018

Warm: 800m run

 

Wod: 2 person teams

5 stations

75 Box jumps

10 Push Press (95/65)

 

75 Cal Row

10 Wall Balls

 

75 Burpees

10 Sit ups

 

75 OH walking lunges

10 Double unders

 

75 Cal Double pole 

10 SDHP (95/65)

 

Move to the next station when the team finishes the 75 reps.

Alternate every time a partner finishes the 10 reps.

 

Cash out: Mobility