UPCOMING EVENTS

 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

 

 

 

Search the CFTA website:

Sunday
Jul052009

WOD Monday, July 6, 2009

Buy In:

Mobility, 2X (10 Med Ball Pull overs against wall + 10 Burpees)

Squat the Wall

WOD: Back Squat 3-3-3-3-3

Cash Out: Overhead Squat Off - in groups of two, flip coin to determine leader (goes first), competitor tries to match squat for squat. Winner is last one standing, and advances to next round/finals.

S2C2: Tabata AbMat Sit-ups

 

Friday
Jul032009

Weekend WOD, Friday, July 3, 2009

"Beat Your Clone"

Two things first:

1. Happy Fourth of July. Enjoy it, celebrate it and take a minute to ponder what it means.

2. Remember there are a lot of folks celebrating with you this weekend. If you are on the road - driving, biking or running, keep your head up.

Here is a gem from CrossFit Endurance. Any terrain will work, but this one lends itself better to consistent grade rather than rolling. As always, this can be bike, run or swim.

Warm up for 10-15 minutes with at least three 20-30s pickups (go hard) in the last 5 minutes.

4:00 ON, 3:00 OFF, 2:00 ON, 0:30 OFF, 1:00 ON, 3:00 OFF, 2:00 ON, 0:30 OFF, 4:00 ON and you are done.

The fine print on this one says "Cover as much distance as possible during each ON". Just keep moving easy during the "OFF".

So, how to go about this one?

Try this: Pretend you have a clone. Same body, same fitness level, same bike and arthritic left knee. In fact, this dude even ate the same cinnamon roll for breakfast this morning. The only difference is your clone doesn't have the benefit of reading this. But the two of you are about to do this workout together, and it's a race.

You are racing for the total accumulated distance you can cover during the "ON" portions of the workout. The only way you are going to beat your clone is to do these intervals perfectly: Go as hard as you can while keeping the effort/pace steady for each of the intervals. If you go out too hard in the first 4:00, somewhere before you reach the end you will falter and your clone will pass you by. On the other hand, if you are too conservative early, your clone will be too far ahead to catch at the end.

So, be smart. Beat up on your clone, not yourself.

 

 

Wednesday
Jul012009

WOD Thursday, July 2, 2009

Buy In: Mobility, Warm-up: 15 KB swings ea arm, 15 squats

WOD: For time, 21-15-9 reps of:

Thrusters

Pull-ups (Ring or strict bar)

Cash Out: Turkish Get-up 2 min ea side.

S2C2 Lift: Clean and Jerk

Tuesday
Jun302009

WOD Wednesday, July 1, 2009

 

Buy In: Mobility, Kipping Pull-Up Progression

WOD:

Shoulder Press 1-1-1-1-1

Push Press  3-3-3-3-3

Push Jerk 5-5-5-5-5

Cash Out: Tabata KB Twists

 

Monday
Jun292009

WOD Tuesday, June 30, 2009

Buy In: Mobility, Ring Progression

WOD: AMRAP, 12 min:

400m Run

Max Reps Pull-ups

Post # of total pull-ups & time

Cash Out: Stretch

S2C2 Lift: Deadlift 5-5-5-5-5, 15-12-9