Open Gym Times



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


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 $20 or a 10 punch card for $140.  

Dropping in? For More Information email us at cftagroup@gmail.com




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WOD Wednesday, November 18, 2009

Buy In: Mobility, 3 rounds of warm-up:
                         5 Push-ups
                         10 Sit-ups
                         10 Squats
                         5 Rope Rows

WOD: For time, 2 rounds of each couplet:
          20 SDHP (95/65)
          20 HPSU
          20 Thrusters (95/65)
          20 Pull-ups

Cash Out: PVC Split Jerk (Burgener Video)

On Ramp WOD:

AMRAP 12 min:
     3 Hang Power Cleans
     6 Thrusters
     9 Sit-ups


WOD Tuesday, November 17, 2009

Buy In: Mobility, Burgener Warm-up

WOD: AMRAP, 12 min
          12 Snatch Grip Deadlift
           8 Hang Power Snatch
           4 Snatch Balance

Cash Out: Ring Work - Muscle Up off toes (no dip), Box Dips


WOD Monday, November 16, 2009

Buy In: Mobility, Wt PVC Clean Progression

Strength: 4 rounds of 1 Clean + 4 Front Squats @ 75% of 1RM

WOD: For time, 5 rounds of
          20 KB Swings (44#/26#)
          15 Sit-ups
          10 Burpees

Cash Out: PNF Stretch

On-Ramp WOD:

2 person teams
For Time, 4 rounds of
    Max set of Push-ups
    Max set of Pull-ups
Only 1 team member working at a time.


WOD Friday, November 13, 2009

Buy In:

Mobility, 3X (4) pull-ups, (8) sit-ups, (12) air squats

Snatch Progression

Strength: Snatch 3-3-2-2-1, or light practice if still working on snatch capacity

WOD: 12 min AMRAP:

(10) KB Swings (53#/35#)

(5) HSPU

 On-Ramp WOD:

For time, 21-15-9


Push Jerk

Ball Slams



WOD Thursday, November 12, 2009

Buy In: Mobility, KB Warm-up routine

WOD: Tabata Fight Gone Bad

(8) rounds of 20s ON, 10s OFF at each of the following, no rest between sets:

Wall Ball (20#/10#)

SDHP (75#/45#)

Box Jumps (20")

Push Press (75#/45#)

Row (calories)

We will run 1/2 athletes all the way thru with partners counting, then switch and run a second round.