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:

Tuesday
May122009

WOD 5/12/2009

Buy In: Mobility, Med Ball Cleans

WOD: (5) Rounds for Time:

Run 275m

15 Box Jumps, 18"

15 Wall Balls, 20# (10#)

Cash Out: (15) GHD situps to horizontal, arms on chest or thru legs. Partner critique (spot). Remember to fire the quads as you initiate the situp.

Roger 16:00 10#
Chuck 17:50 10#
Deb 19:36 7#
Cynthia 19:30 10#
Karen 15:32 10#
Dave 15:22 20# 24"
Sue 18:31 7#
Leslie 23:09 10#x2.5,7#x2.5
Julia 21:20 7#
Maire 21:24 7#
Laura 20:00 7#
Jack 16:18 10#
Holly 17:45 7#
Matt 17:45 10#
Jean 19:56 7#
Sarah 18:27 7#
Kelly 20:08 10#
Shanna 20:08 7#
Monday
May112009

WOD 5/11/2009

Buy In: Mobility, Push Press Clinic

WOD: 8 Rounds of:

0:30 Deadlift

1:00 Burpees

0:30 Rest

Count total reps. We'll do this in 2-3 person teams.

Cash Out: Intro to the GHD

Roger 147 115lb
Deb 147 63lb
Chuck 120 115lb
Brian 149 135lb
Cyndie 145 63lb
Leslie 187 75lb
Laura 136 75lb
Maire 156 75lb
Julia 140 75lb
Jill 123 63lb
Jenny 119 63lb
Sue 185 75lb
Colby 191 75lb
Cynthia 169 75lb
Holly 181 75lb
Matt 151 115lb
Kelly 111 115lb
Friday
May082009

Weekend WOD 5/8/2009

9 minute Time Trial:

Pick your sport, and the terrain. Steady climb; flat; rolling - any would be good choices. Just try to mix it up so when we do TTs, you are not always doing the same thing. Whatever you pick, note the starting point and finish so that next time you come back to this same interval and terrain, you have a comparison. It does not have to be exactly 9 minutes, either.

Here is an example: Yesterday, I set out to do this TT, running on a long, steady hill (up, of course). I started from a convenient tree at the bottom. As I got close to 9 minutes on my watch, I realized that there was a nice intersection (easy to remember) maybe another minute further, so I made that my endpoint. Sure enough, I hit it at 9:50. Anything within roughly 8-10 minutes is just fine, and now I have my "9 minute steady climb" TT route. Next time I choose to do a 9 minute TT as a steady climb I'll do this route and have a comparison.

The goal here is to put out as hard an effort as possible, while keeping the output steady. If you die in the last 2 minutes, you screwed up, but hopefully learned something for next time. If you have enough gas left at 1:00 to go to pick up the pace significantly, you should have gone a little harder - next time...

Finish this baby off with a 10 minute or longer warm down and then hit the deck for (3) rounds of 10 Burpees+15 Situps. Why, do this after that nice warm down you say? Because, if we can look a few burpees in the eye without blinking after a hard effort, Mr. Rippetoe's cows won't be a problem.

Heck, we're not stopping with cows, anyway. We've got mountain lions.

 

Thursday
May072009

WOD 5/7/2009

Buy In: Mobility, Goblet Squat review

WOD: (4) Rounds for Time of 21,15,9,3 reps

Pullups

Goblet Squats 24kg (16kg)

Pushups

Cash out: Be Very Alive - 2 minutes ea @ climbing wall, handstands, rope and monkey bars

Do yourself a favor this weekend and read "Be Alive. Be Very Alive" by Mark Rippetoe, in the CrossFit Journal.

Fear Not the Cows...

Roger 7:08 12kg
Adam 7:28 16kg
Deb 8:55 8kg
Cynthia 8:36 8kg
Leslie 8:47 8kg
Maire 8:36 8kg
Laura 7:31 8kg
Deanne 5:07 8kg
Sue 4:58 8kg
Jill 7:42 8kg
Shanna 6:58 8kg
Matt 6:56 16kg
Holly 7:15 12kg

 

Wednesday
May062009

WOD 5/6/2009

Buy In: Mobility, POSE Drills, Plate Cleans

WOD: 5 rounds on the 5 minute interval:

400m Run

Run them as fast as possible with as little deviation as possible between rounds. Record slowest!

Cash Out: Turkish Getups, PNF stretch hamstrings & calves

slowest round (seconds)
Roger 88
Brian 88
Chuck 105 (row)
Adam 87
Jack 101 (row)
Deb 118
Cynthia 101
Karen 87
Leslie 147
Sue 114
Deanne 94
Maire 123
Laura 104
Steph 88
Jill 124
Shanna 130