UPCOMING EVENTS

NEW CLASSES: 

BOOTCAMP Tuesday/Thursday 5:45-6:30am with Kendra STARTING TUESDAY FEB 5TH

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


YOGA Sundays 10-11am with Rachel 

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

AND.... Saturday YO-BOOTIE 8-9am with Sue

 

Olympic Weightlifting Class coming soon, too!

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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 and Sunday from 8-10 am.

 

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Search the CFTA website:

Sunday
Aug232009

WOD Monday, August 24, 2009

Buy In: Mobility, 2X (5 push-ups, 10 sit-ups, 15 wall squats), Jump Rope 2 min

WOD: Back Squat 5-5-5-5-5

Cash Out: AMRAP 5 min:

5 Wall Ball

10 AbMat Sit-ups

15 Two Hand KB Swings

S2C2 Lift: CF Total = 1 Back Squat + 1 Shoulder Press + 1 Deadlift (work up to max on ea.)

 

Thursday
Aug202009

WOD Friday, August 21, 2009

Buy In: Mobility, POSE Drills, warmup lap

WOD: For Time, (3) Rounds

(15) Box Kipping Pull-ups

(15) Burpees

Run 400m

Cash Out: Jump Rope Fun

Wednesday
Aug192009

WOD Thursday, August 20, 2009

Buy In: Mobility, KB Warm-up routine

WOD: Deadlift 5-5-5-5-5

Cash Out: Box Kipping Progression

S2C2 Lift: Add finisher, DL 15-12-9

Tuesday
Aug182009

WOD Wednesday, August 19, 2009

Buy In: Mobility, Snatch Progression

WOD: The fifty-year-old-pain-in-the-butt birthday workout:

(50) Sit-ups

(50) Jump Rope Turns (Dbl unders get you there much faster)

(50) Sit-ups

(50) Walking Lunges

(50) Sit-ups

(50) Burpees

(50) Sit-ups

S2C2 Lift: Press 3-3-3-3-3

Monday
Aug172009

WOD Tuesday, August 18, 2009

Buy In: Mobility, Deadlift & SDHP Progressions

WOD: "The Chief"  (5) rounds of

AMRAP 3 minutes

(3) Power Cleans

(6) Push-ups

(9) Air Squats

Rest 1 minute, then repeat (for 5 total rounds).

Record "sub rounds" and partials for each of 5 rounds.

Cash Out: PNF Stretch