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!


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!



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


















































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WOD Monday, August 17, 2009

Buy In: Mobility, Plate Clean Progression, Box Kipping Pull-up Progression

WOD: For Time, 4 rounds of:

(10) Dumbbell Push Press

(20) Box Jumps

(30) Kettlebell Swings

Cash Out: KB routine

S2C2 Lift: OH Squats 5-5-5-5-5


WOD Friday, August 14, 2009

Buy In: Mobility, Plate Cleans, warm-up on the bike/run course

WOD: A little TEAM FUN. (2) rounds of

Mass start Run/Bike loop, we will split teams up as athletes come in

(20) Sit-ups

(20) Push-ups

(20) KB Twists

Team members start each station as the member before them finishes. All team members wait for last member to finish to start 2nd round. Team is DONE when last member finishes 2nd round of KB Twists.

Cash Out: Stretch


WOD Thursday, August 13, 2009

Buy In: Mobility, FGB Stations, Jump Rope warm-up

WOD: Fight Gone Bad. It'll be fun.

Cash Out: A KB routine

S2C2 Lift: Snatch Progression

A REMINDER: Friday (tomorrow) will be an optional "bring your bike" day for anyone wishing to take advantage of the bike/run option.


WOD Wednesday, August 12, 2009

Buy In: Mobility, Kipping Pull-Up Progression (you do want to get these, right?)

WOD: On a continuously running clock:

Do (1) Burgener Burpee in the 1st minute

Do (2) BB's in the 2nd minute

Do (3) BB's in the 3rd minute

.... keep going until you fail to get the prescribed number of BB's in.

What is a Burgener Burpee? We'll show you.

Cash Out: How about a kettlebell routine - maybe one with an ab emphasis?

S2C2 Lift: Push Jerks 5-5-5-5-5


WOD Tuesday, August 11, 2009

Buy In: Mobility, KB Warm-up Routine

WOD: (5) Rounds of:

400m Run on the 5 minute interval

Record slowest split. Compare to 5/6 (5 min), 6/10 (4 min), 7/14 (3 min)

Cash Out: PNF those hamstrings and calves.

S2C2 Lift: Deadlift 5-5-5-5-5

An explanation of our summer running project: We started with a 5x400m on the 5 minute interval back on May 6th. On June 10, we ran it again on the 4 minute interval, and on July 14th, we turned it on the 3 minute. Now we are back up to 5 minutes again. The vast majority of our athletes have been either running faster or holding the same times with the progressively shorter rests. Now we get a chance to start over again and see where we can take it (before the six months of snow pack settles in on our 400m running track).

Is it hard? Heck yes! But it is absolutely worth it when our athletes who swore they "were not runners" back in May have had some of the greatest overall improvement. Oh, don't worry - none of them have been turned into avid runners. But faster "not runners" works for us.