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
May052009

WOD 5/5/2009

Buy In: Boz #7 Mobility, Press Clinic

WOD: Shoulder Press 3-3-3-3-3

Cash Out: Tabata Jumping Pullups (score lowest round)

Tabata Jumping Pullups
Chuck 7
Adam 10
Brian 6
Cynthia 7
Deb 7
Jack 5
Karen 10
Leslie 7
Laura 7
Deanne 10
Maire 7
Sue 10
Colby 9
Jill 6
Matt 11
Holly 8
Jenny 9
Shanna 6
Monday
May042009

WOD 5/4/2009

Buy In: Clean Clinic

WOD: 5 rounds for time:

(10) Supermans

(20) Sit Ups

(10) Dips

Cash Out: Accumulate 2:00 min static plank, midline series

Chuck 13:56
Brian 14:11
Sue 08:36
Adam 08:10
Jack 08:05
Maire 11:14
Laura 09:36
Leslie 09:18
Kelly 09:50
Shanna 11:50
Matt 10:40
Holly 09:15
Jenny 11:35
Cynthia 10:20
Friday
May012009

Weekend WOD 5/1/2009

Hill Repeats: Run (POSE, of course), Bike or (Jack's favorite) Hike with weight. You will need a hill that offers 4-6 minutes of "up", so take that into account. Moderately steep is fine, except for hikers with weight who will need a decent grade.

Buy In: (20) Burpees + (20) Sit Ups then an easy 15 minutes on flat to rolling terrain with (5) 15 second pickups in the last half of this warmup.

WOD: Pick a hill that offers at least 4-6 minutes of climb. You are going to do a total of (3) climbs on the same section of hill, BUT EACH TIME UP WILL BE A LITTLE FASTER THAN THE ONE BEFORE! Start the first climb from a point you will remember each time (sign post, fire hydrant, etc). Go hard on the first climb, but not TOO hard (keep reading), for 4-6 minutes until you come to another post or marker you will remember as the "top" each time. Turn around and coast or jog back down to your starting point and repeat the climb two more times. Your objective is to complete each successive climb just a little bit faster than the previous one. Each time you miss, you will do (20) Burpees at the top before coasting back down.

Cash Out: Easy warm down for at least 10 minutes, then PNF stretch hamstrings and calves while you are "hot" and at least 6 times total for the weekend. Kelly Starrett says that will get you a "C", so if you are feeling like you want A or B progression, stretch those babies even more. You will be amazed at how this will help your squat depth and your tight back, just to name a couple of markers to look for.

 

Thursday
Apr302009

WOD 4/30/2009

Buy In: Mobility, then a WOD walk thru

WOD: Partner Fight Gone Bad

(2) rounds of 1 minute @ each of 5 stations, 1 min on/1 min off (partners switch)

Row (count calories on this exercise, all others count reps)

Box Jump

Push Press

Wall Ball

Sumo Deadlift High Pull

Cash Out: After bacon sizzle, PNF stretch hamstrings & calves, discuss how CF fits with "everything else"

Maire 154
Adam 224
Laura 149
Jack 192
Steph 182
Deann 176
Sue 201
Darren 175
Kelly 167
Shanna 180
Jill 105
Wednesday
Apr292009

WOD 4/29/2009

Buy In: 5 minutes of Jump Rope fun with Buddy Lee

WOD: (4) Rounds for Time

(30) Push Ups

(30) Two hand KB Swings   20kg (12kg)

400m Run

Cash Out: When you finish the WOD, warm down with an easy 20 calorie row.

Chuck 20:00 jump 12kg
Adam 17:15 16kg
Jack 16:15 row 16kg
Sue 18:15 8kg
Deann 17:20 8kg
Laura 21:20 8kg
Leslie 20:00 3.6 rnds 8kg
Maire 20:00 3 rnds 8kg
Shanna 20:00 3 rnds 8kg
Kelly 20:00 3 rnds 12kg
Jill 20:00 3 rnds 8kg
Jenny 21:12 3 rnds 8kg
Darren 21:38 3 rnds 8kg
Colby 21:45 8kg
Brian 20:31 3.3 rnds 20kg
Cynthia 21:58 8kg