UPCOMING EVENTS

TEEN Conditioning Series this summer

call Leigha for more info

970-531-3138

 

NEW CLASSES: 

BOOTCAMP Tuesday/Thursday 5:45-6:30am with Kendra

(45 MIN Class with optional 15 min ab workout at the end!)


YOGA Sundays 10-11am with Rachel 

 


YO-BOOTIE Saturday 8-9am with Sue - 1/2 bootcamp, 1/2 yoga

AND....  Monday/Funday Boot Camp 11am Monday with Sue, Rachel, Julie, Kendra, Maire, or Kacik!

 

Olympic Weightlifting Class coming soon, too!

____________________________

We moved to Tabernash!

60 GCR 820 #4, next to WP Auto

 

 

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.  And New YO-BOOTIE class Saturday at 8am!

 

Yoga

Sunday 10-11am, and Yo-Bootie Mondays at 11am and Saturdays at 8am (1/2 bootcamp, 1/2 yoga)

 

Open Gym

Saturday 9-11 am.

 

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Search the CFTA website:

Sunday
Jun132010

WOD Monday, June 14, 2010

Buy in: 5 min KB warm up
           Burgner warm up, snatch grip

Wod: Five rounds, on the six minute interval.

In each round, you will do three SETS of the following exercises:

5  Snatch Grip Deadlifts
4 Hang Power Snatches
3 OH Squats
2 Snatch Balance
1 Full Squat Snatch

The objective is to go through the above SET without putting the bar down. If you do put the bar down during a set, you must immediately strip off at least 10 lbs and start that set over. You will do all three sets of a round at the same weight (unless you fail and must strip off weight).

You are trying to increase weight each ROUND, so be conservative at the start so you can go up each round for 5 total rounds.

Cash out:Wrist and shoulder ROM

Thursday
Jun102010

WOD Friday, June 11, 2010

Today is our first "bring your bike" option day this season. If you have a mountain or cyclecross bike, you are highly encouraged to bring it. Optionally, you can run a "time equivalent" route. But you can run anytime... Take advantage of the bike thing!

Buy In:
 downstairs...  2 x through
   15 partner med ball throws
   10 monster knees to elbows
   150 meter jog (out past monster tires on trail to driveway; right on driveway, turn right back to garage)

WOD:
  20-15-10-5  Wall ball shots
  Bike 950 or Run 550 in between each of the sets of wall balls

Cash Out:  PNF stretch

Wednesday
Jun092010

WOD Thursday, June 10, 2010

A head's up for Friday's workout: On Friday, we will have our first "bring your bike" option day this season. If you have a mountain or cyclecross bike, you are highly encouraged to bring it. Optionally, you can run a "time equivalent" route. But you can run anytime... Take advantage of the bike thing!

Back to today's workout:

Buy In: RS

WOD:  5 rounds for time:
     5 HSPU
    10 KB Goblet Squat 24kg/16kg
    15 double unders

Lift:  Deadlift 5-5-5-5-5

Cash Out:  Butterfly Kipping Pull up Practice

Tuesday
Jun082010

WOD Wednesday, June 9, 2010

Buy In:
Group Agility:  Lunge walk, crab walk, high knees, fanny wackers, kareoke, sprint & repeat  (outside if possible)

Burgner warm up review for split jerk

WOD:  AMRAP in 8 min
  5 push jerk (135lbs/95lbs) medium
  10 KB swings (32k/24k)
  5 ring dips

Bar weight is medium - you can probably get early rounds done unbroken, but may have to set the bar down in later rounds...

Cash Out:  5 stations: (rotate through and wait if necessary for station to open up)
Bench press x 15 reps
Row  1 min
GHD sit ups x 10 reps
Ski Erg - 1 min
Box Pistols - 14 reps

Monday
Jun072010

WOD Tuesday, June 8, 2010

Warm Up: 

Burgener Warmup -Clean & Jerk
More Warm Up:  3 rounds of...

   15 double unders
   15 sit ups
    10 Knees to bar

WOD:  10 x 180M* sprint run on 2:30

*Approx

Cash Out:  PVC Hamstring Stretch