UPCOMING EVENTS

NEW CLASSES: YOGA Sundays 10-11am with Rachel 

YO-BOOTIE Mondays at 11am - 1/2 bootcamp, 1/2 yoga with Sue

AND.... the Saturday 8am Crossfit Class has been replaced with Open Gym.... now from 8am-11am.

(Saturday Yoga coming in January 8-9am with Sue)

 

 AND... Sunday Open Gym now 8-10am... come do your work out and stay for Yoga with Rachel

 

____________________________

We moved to Tabernash!

60 GCR 820 #4, next to WP Auto

 

 

 

 

 

 

Open Gym

 

Open Gym times are Saturday 8-11 am and Sunday from 8-10 am.

 

 

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

 

 

 

 

 

Boot Camp

 

 

 

Class times are Monday (YO-BOOTIE), 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.  

 

 

 

  

 

Yoga

 

Sunday 10-11am, and Yo-Bootie Mondays at 11am (1/2 bootcamp, 1/2 yoga)

 

(And starting in January, Yoga Saturdays 8-9am) 

 

 

 

Dropping in? You can sign up online for more information email us at cftagroup@gmail.com

 

 

 

 

Search the CFTA website:

Friday
Nov092018

SatURDAY, November 10th, 2018

Warm up: Group agility

Barbell warm up

 

 Strength: Get your new Max

Front squat, Press, Push press, Dead Lift, Snatch, Clean, Jerk

 

Wod: 5 rds

7 Power Snatch (135/95)

200m Run

 

Cash out: Tabata Hand stand holds

Thursday
Nov082018

Friday, November 9th, 2018

Warm up: 4 rds.

20 sec Sit Ups

20 sec Mt Climbers

20 sec Lunges

 

Wod: 3 person teams

100 Burpees

100 Ball slams (50/30)

100 Sit ups

100 KB swings (32/24)

100 Wall Balls

100 Ring rows

100 Double unders

100 Push  ups

100 Goblet squats (32/24)

100 Cal row (Alternate every 17 cal)

1 person works at a time

Alternate every 15 sec.

45 min time cap

 

Cash out: Mobility

Wednesday
Nov072018

Thursday, November 8th, 2018

Warm up:3 rds

Run 200m

10 Wall Balls

 

Strength: Get your new Max

Front squat, Press, Push press, Dead Lift, Snatch, Clean, Jerk

 

Wod: 5 rds

30 Sec Pull ups

20 Sec Rest

30 Sec OHS (135/95)

20 Sec Rest

30 Sec Box Jumps

20 Sec Rest

 

Cash out: Accumulate 4 min Bar Hangs

Tuesday
Nov062018

WedNESDAY, November 7th, 2018

Warm up: 3 rds

10 Power cleans

10 Shoulder touches

10 Sit ups

 

Strength: Get your new Max

Front squat, Press, Push press, Dead Lift, Snatch, Clean, Jerk

 

Wod: 10 min  AMRAP

2 Muscle ups (Sub 6 pull ups)

4 Power cleans (165/105)

8 HSPU (Sub 10 push ups)

 

Cash out: Tabata sit ups

Monday
Nov052018

Tuesday, November 6th, 2018

Warm up: KB warm up

 

Strength: Dead Lift

10 min to get your 1rm

 

Wod: 4 rds

5 Dead lifts 60% 1rm

10 KB Thrusters (24/16)

15 T2B

 

Cash out: Tabata Plank Holds