The Throwdown

Save the date, September 16th, Steamboat Springs. Teams of three, sames sex. $100 per team.  More details soon!

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

Sign up online for a 1 time drop in class $10 or a 10 punch pass for $70.  Please sign up to ensure there is space available! 


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:



WOD Wednesday, June 17, 2009

Buy In: Mobility, Pull-up Progression,

WOD: For Time, 25-20-15-10:

KB Swings (1 arm GS) Right + Left (perform above rep count for each side)

Box Jumps

Cash Out: AB Complex

(3) 1/4 TGU

(10R/10L) KB Sit-up

(10R/10L) Rotational Sit-up

(20) Twists

S2C2 Lift: Shoulder Press 5-5-5-5-5, 15-12-9





WOD Tuesday, June 16, 2009

Buy In: Mobility, Pull-up Progression, Pose Drill & Warm-up Run

WOD: "Twin Sons of Different Mothers" For Time:

Twin #1: (2) Rounds of: (9) Push Press, (9) Front Squat (must reclean the bar between ea. set)

-Then, Run 275m and do the other twin-

Twin #2: (2) Rounds of: (9) Dips, (9) Kettlebell Sumo Deadlift High Pull

Half the group will start with Twin #1 and go to Twin #2, the other half will start with #2 and go to #1.

Cash Out: (10) wall squats, PNF Stretch hamstrings and calves

S2C2 Lift: Deadlift 5-5-5-5-5


WOD Monday, June 15, 2009

Welcome back!

Buy In: Mobility, Warm up with Jump Rope 2:00, Squat Clinic - you can't cheat the wall...

WOD: AMRAP 10 min:

(5) Knees to Elbows

50' of walking lunge with 1 KB overhead

(15) Burpees

Cash Out: Bar Clean Progression. It's all about good jumps and quick elbows.

S2C2* Lift: Back Squat 5-5-5-5-5

*From now through the month of August, we will also be posting a daily lift for our Sport Strength and Conditioning Camp athletes.



Weekend WOD, 6/12/2009

This one's a no brainer: The Winter Park Mountain Bike Hill Climb is Saturday, June 13. For average riders, this is a <60 minute event requiring absolutely no technical off road skills. You just hop on the bike, and when they say "go" you ride up the nice wide service road until you hit the finish line at the top. In short, if you have been training with us, you have the ability to do this!

So go do it...


WOD Thursday, June 11, 2009

Buy In: Mobility, KB Jerk Progression

WOD: 10 min 1 Arm KB Jerk, 53lb (35lb)

switch hands & set down at will, count total reps

Cash Out: Accumulate 1:30 partner handstand