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
Apr282009

WOD 4/28/2009

Buy In: Todd & Boz Part 7 Mobility, correct set up for jumping pullups

WOD: AMRAP in 12 min

(10) Pullups (if you are doing assistance, we will avoid negatives)

(10R+10L) KB Thrusters

(30) Walking Lunges

Cash Out: Sumo Deadlift High Pull clinic

Leslie 4.3
Deann 5.6
Laura 3.3
Maire 3.6
Jack 4
Chuck 3.3
Adam 4
Colby 4.6
Linnea 4.6
Kelly 3.6
Shanna 3
Cynthia 6
Sue 5.6
Brian 3.3
Jean 3.6
Jenny 3.6
Kelly 4
Monday
Apr272009

WOD 4/27/2009

Buy In: Air Squats & Box Jumps

WOD: Front Squat 5-5-5

Cash Out: Partner Wall Ball (5)X30s/30s, score total reps

Basics are key. Not only is good technique important for safety, but it is also the most efficient way to produce power. We will drill the simple stuff in order to get it right so we can build into more weight and more complexity. The best way, for example, to get proper depth in the squat is to do more air squats, pushing the end range of motion while maintaining the lumbar arch, weight on the heels and knees tracking toes.

wallball:

Jack 93
Sue 42
Leslie 55
Laura 68
Adam 70
Tim 73
Maire 40
Darren 66
Jenny 38
Jean 37
Matt 77
Holly 56
Cynthia 51
Colby 54
Friday
Apr242009

Weekend WOD 4/24/2009

Get loose, then RUN, or BIKE an easy 10 minutes out, turn around and do 40sec intervals (POSE if running) back, with 20 lunge walk steps in between each interval until you are back to where you started.

If you're doing this on the bike and you live in the Highlands or some other lofty location where there's nothing but down out of the driveway, you might just want to consider coasting down the hill first, before starting the easy 10 minutes "out". Otherwise, you could be doing those 40sec intervals "back" for a very long time.

After another easy 10-15 min cool down, PNF stretch hamstrings and calves following this workout and 3X minimum each day.

 

"But screw your courage to the sticking place,
And we'll not fail."

Lady Macbeth (She might have made a good Oly Weightlifting Coach)

Thursday
Apr232009

WOD 4/23/2009

Buy In: Pose Drills, AbMat Sit Ups

WOD: AMRAP in 20 min:

(5) Knees to Elbows

(15) Squats

(15) AbMat Sit Ups

275m Run

Cash Out: PNF Stretching

Maire 5.25
Karen 7.5
Jack 6.75
Leslie 4.75
Jean 5.5
Laura 5.5
Deanne 6.75
Sue 6.75
Kelly 5.5
Matt 6.5
Holly 6
Darren 6.25
Shanna 5.5
Cynthia 5.75

 

Wednesday
Apr222009

WOD 4/22/2009

Buy In: Jump Rope, KB Twists, Kipping Pullup Drills

WOD: For time, 5 rounds of:

(15) Squat Thrusts

(10R+10L) KB Bent Row

Cash Out:

Front Rolls, Partner Handstands

Adam 5:50
Maire 9:01
Laura 8:10
Chuck 7:55
Karen 7:15
Sue 7:25
Jack 7:55
Deanne 7:20
Darren 8:09
Leslie 8:16
Cynthia 8:20
Colby 8:09
Shanna 9:04
Kelly 9:15