UPCOMING EVENTS

Schedule Changes

Memorial Day - 9am only class

MURPH

Everyone is welcome!

 

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:

 

 

 

Thursday
Apr292010

How about a Functional Alley WOD??

So, what to do when the CFTA gym is closed for the day? We wouldn't think of leaving you without a plan. How about heading to the Fraser Rec Center and Functional Alley for this WOD:

Warm Up:  3 rounds of (3 pull ups, 6 push ups, 9 wall balls, 12 sit ups)
 
WOD: Regional Qualifier WOD...
 3 rounds of
  500 m row
  12 OH squat - prescribed is 115/75 But... if we were prescribing this for our gym we would go with 75#/45# and ENFORCE PERFECT FORM - hip crease is below top of knee. Hey, they have mirrors at the Rec Center. Use them!
  50 double unders
 
Cash Out:  Tabata Plank Hold (20 sec on/10 sec off) x 8 rounds


Have FUN! I heard that it is snowing again. DOH!

Thursday
Apr292010

No Sessions Friday!

Our six member Affiliate Team (and coach) are all in Castle Rock this weekend for the CrossFit North Central Regional Games. CrossFit Thin Air is represented by three women: Shelly Niebauer, Sarah Smith and Karen Waeschle, and three men: Kelly Haverhals, Chip Pittman and Tim Givens. The team will have three workouts on Friday, and then, if they are among the top 12 (out of 32) teams, they will compete in a final workout on Sunday.

For each workout, the team must designate 2 men and 2 women, and only those members may compete in that workout. It all kicks off at 9am tomorrow with a sprint relay on a soccer field. At noon, four members will have 30 minutes to work their way up to a one rep max snatch. The weight of all four lifters will be combined and the pounds converted to seconds. This will then be subtracted from the team's cumulative time for the weekend.

6pm Friday, ready for muscle-ups - click to enlargeclick to enlargeThe third workout is at 4pm and it is a triplet: 200 overhead squats (95#/65#), 3000 meters of rowing and 50 muscle-ups. But this one is not only physical, it is also a mental workout for the team and their coach (Dave). The equipment is a set of rings, one rowing machine and a men's bar and women's bar set up with the prescribed weights. The above work is the total that must be completed by the team, and can be done simultaneously by any combination of team members, except that only one of the bars (men's or women's) can be in use at any time. So, how to break this one up?

Tim is pretty excited that Chip got his first muscle-ups the other day and should be able to help with that task. It looks like Karen is going to do most, if not all of the rowing, and Shelly will be our OHS specialist for this one. But who knows how it will go, and changes to the plan will probably occur on the fly.

We'll keep you posted...

Wednesday
Apr282010

WOD Thursday, April 29, 2010

Warm Up:
RS
Burgener Warm UP with weighted PVC

WOD
“Nasty Girls”
3 rounds for time of:

50 Squats
7 Muscle Ups
10 Hang Power Cleans (135 / 95)
Don’t have muscle ups? Sub is 1 strict pullup and 2 ring dips for each muscle up.

Cash Out:
Hand stand for time

Tuesday
Apr272010

WOD Wednesday, April 28, 2010

Warm Up:
3 rounds:
15 x Partner wall ball throw
15 squats
9 push ups
3 pull ups

WOD:
Two Person Teams - 1 person rests while other completes exercise,
6 rounds of
100 Yard Sprint
12 Thrusters
12 push ups
12 double unders

Cash Out:
Bottom to Bottom tabata squats


Monday
Apr262010

Tuesday, April 27, 2010

Warm Up:
RS
Burgener Warmup & Jerk Drills (not drills for jerks)


Strength WOD
Jerk 3-3-3-3-3

Conditioning WOD
AMRAP in 7 minutes of:

5 Hang Pwr Cleans (135/95)
5 Ring Dips
15 Situps

Cash Out:
Snatch work with weighted PVC