UPCOMING EVENTS

NEW CLASSES: 

BOOTCAMP Tuesday/Thursday 5:45-6:30am with Kendra STARTING TUESDAY FEB 5TH

(45 MIN Class with optional 15 min ab workout at the end!)


YOGA Sundays 10-11am with Rachel 

YO-BOOTIE Mondays at 11am - 1/2 bootcamp, 1/2 yoga with Sue

AND.... Saturday YO-BOOTIE 8-9am with Sue

 

Olympic Weightlifting Class coming soon, too!

____________________________

We moved to Tabernash!

60 GCR 820 #4, next to WP Auto

 

 

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

 

 

Boot Camp

Class times are Monday (YO-BOOTIE), Wednesday, Friday & Saturday at 11:00 am. Tuesday & Thursday at 6:00 pm.  And New YO-BOOTIE class Saturday at 8am!

 

Yoga

Sunday 10-11am, and Yo-Bootie Mondays at 11am and Saturdays at 8am (1/2 bootcamp, 1/2 yoga)

 

Open Gym

Saturday 9-11 am and Sunday from 8-10 am.

 

Dropping in? You can sign up online for more information email us at cftagroup@gmail.com

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Search the CFTA website:

Wednesday
Jan302019

Thursday, January 31st, 2019

Warm up: 4 rds.
20 sec KB Roll Ups
20 sec Jumping Jacks
20 sec KB Swings

Barbell Warm Up

Strength:4x6+7 Power snatch/OHS
70% 1rm PS
Rest 2+ min

Wod: EMOM 14 min.
Odd min.= 7 Burpees
                14 KB swings (32/24)
Even min.= 1 Snatch (AHAP)

Cash out: Tabata Palof Press

Tuesday
Jan292019

WedNESDAY, January 30th, 2019

Warm up: 3 rds
10 Ball slams
10 Weighted sit ups
10 Bar kips

Strength:4x6+7 Press/Push press
70% 1rm Press
Rest 2+ min 

Wod: AMRAP 16 min.
15 Box jumps
10 Pull ups (C2B)
5 Dead lifts (225/135)

Cash out: Mobility

Monday
Jan282019

Tuesday, January 29th, 2019

Warm up: Row 500 
2 min Jump rope
1/2 Tabata KB swings

Strength:4x6+7 Power clean/Front squat
70% 1rm PC
Rest 2+ min 

Wod: AMRAP 9 min.
15 Thrusters (75/45)
30 Double unders

Cash out: Tabata Hollow rock/Superman

Sunday
Jan272019

Monday, January 28th, 2019

Warm up: 3 rds
10 wall balls
10 weighted sit ups

Barbell warm up

Strength:4x6+7 Dead lift/Pull ups
70% 1rm DL
Rest 2+ min

Wod: EMOM 14 min.
Odd min.= 7 T2B
                14 Push ups (Hand release)
Even min.= 1 Clean & Jerk (AHAP)

Cash out: Muscle up practice

Friday
Jan252019

SatURDAY, January 26th, 2019

Warm up: 10 right hand swings
10 left hand swings
10 two hand swings
10 figure eights with a squat
10 thumpers
10 rotation sit ups each direction
10 quarter get ups each side

Strength:4x6+7 Push press/Power clean
70% 1rm Push Press
Rest 2+ min 

Wod: 15 min AMRAP
5 C2B pull ups
10 Hand release push ups
15 Jumping squats touch the pull up bar

Cash out: Mobility