Crossfit Games 2018

Click HERE to learn more about the Official 2018 Crossfit Games, as well as our own CFTA Open Challenge.


February Challenge *** extended to the end of March

500m row for time. Post your results on the white board in the gym. Men’s and women’s winner will receive a prize!

Men’s and women’s divisions are broken into two weight classes;
Men’s over 165# and under 165#
Women’s over 135# and under 135#
This in accordance with on water and indoor rowing regulations for competition. Please have someone witness your row and set the erg to “count down” if you don’t know how to do this, ask a coach. 

Good luck!



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:





WOD Monday, November 2, 2009

Buy In: Mobility, Squat Clean Drills with weighted PVC, 2 x 15 AbMat Sit-ups

WOD: "Squatus Interruptus" (And Mom said watching Wile and the Roadrunner wasn't educational...)

For time:

(50) Squat Cleans (75#,45#)

We start the clock and you start cleaning.

Now that probably sounds like a long stretch of squat cleans...

So, every minute the clock will beep so you can take a short break and do (3) Burpees. Yahoo!

Then, it's right back to those squat cleans.

Cash Out: The top end of the Muscle Up: false grip pull-ups, sitting off the floor. Let's do 3 max sets.


WOD Friday, October 30, 2009


Buy In: Mobility, Drill movements, then (4) rounds of (10) HPC + (10) SDHP w/ weighted PVC

WOD: Four AMRAPs, 4 minutes each with 1 minute rest between AMRAPs:

  • Run 50m, (7) Push-ups
  • (7) KB Swings (53/35 kbs), (7) Pull-ups
  • (7) Hang Power Cleans, (7) SDHP (75#/45# bars)
  • (7) Weighted Lunge Walk, (7) Burgener Burpees (20#/15# DBs)

Up to three athletes start at each station, proceed to next station on list during 1 min break, record total rounds at each station (0.5 for fully completed exercise)

Cash Out: PNF Stretch


WOD Thursday, October 29, 2009

Buy In: Mobility, WU: Walking Lunge, Hi Knees, Fanny Whackers, Skip high arms, Broad jumps

WOD: CrossFit Total:

1RM Backsquat

1RM Press

1RM Deadlift

Record total of best of 3 attempts for above.

Cash Out: Three round finisher:

(100) Jump Rope Turns

(20) KB Twists


WOD Wednesday, October 28, 2009

Buy In: Mobility, 2 min of Jump Rope

WOD: 3X Death by... Do 1 rep the first minute, 2 the second minute, 3 the third..., until failure. Your score is number of reps completed in your last full round. We are doing three exercises today, so after the failed round of one exercise, you have one minute until clock beeps again the for start of 1st rep of next exercise. Exercises are:

  • Weighted Squat Jumps (53#/35#) Hold KB or DB under chin (rack), descend to bottom of front squat, EXPLODE up in a jump, weight remains under chin.
  • Pull-ups
  • Burpees

Cash Out: Cheer on whoever is left...

On-Ramp WOD:

For Time, (5) rounds of,
(10) Lunge
(10) Wall Ball
(10) Dip


WOD Tuesday, October 27, 2009

Buy In: Mobility, KB Warm-Up

WOD: Tabata Still Other Stuff. 20s on/10s off X 8 sets of each of the following:

  • Rope Rows
  • Box Jumps
  • 1 arm KB Jerks (from rack to OH, switch arms R/L each set) (35#/26#)
  • Sit-ups

That's a total of 32 sets, no break between exercises (go right from Rope Rows into Box Jumps, for example). Record total reps this time, not low score.

Cash Out: Muscle-up Transistions