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!

____________________________

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
Aug092009

WOD Monday, August 10, 2009

Welcome back from your weekend!

Buy In: Mobility, Wall Squats, KB Routine warmup

WOD: Front Squat: 5-5-5-5-5

Rower familiarity: Do at least (1) 1 minute easy row sometime during rest between squat sets today. Think about getting in and out of straps, technique, resetting the display, etc. All those little details that are frustrating when you have not been on the rower for a while. Not that you would need any of that later this week or anything...

OH Squats: Choose a weight that you can maintain for 12-9-6 as a finisher after your last FS set. This is your chance to pull together everything you wanted to do better during the FS workout with heavier loads.

Cash Out: Ring Progression. If you are able to maintain at least 30s of stable hold (no spotter, nice tight core and lockout), then we will go to a low ring station and start working on assisted dips off the heels. We work up in height to unassisted from there. Otherwise, accumulate 2 minutes and keep working toward the 30s goal.

 

Thursday
Aug062009

WOD Friday, August 7, 2009

Buy In: Mobility, Plate Cleans

WOD: For time, (10) rounds of:

Run 120m

Lunge Walk 20m

1 pass of (8) Box Jumps, semi-lateral (7@20", 1@24")

Cash Out: PNF Stretch

Wednesday
Aug052009

WOD Thursday, August 6, 2009

Buy In: Mobility, Clean & Jerk clinic II

WOD: 8x3 Clean & Jerk on the 3 minute interval

Our favorite Oly technique builder. You get 24 total attempts at the lift. Make 20 or more and next time move up (a tad) in weight. Don't get 20? Stay at that weight until you do.

Cash Out: 3 rounds of:

50 Jump Rope Singles

15 KB Twists

Tuesday
Aug042009

WOD Wednesday, August 5, 2009

Today is the LAST DAY to vote in the T shirt tagline contest. If you have not put your 2 cents in, put on your thinking cap and stuff an idea into the (certified) Fat Tire voting machine on the window sill. Sorry, no absentee or mail in ballots for this election.

Buy In: Mobility, Burgener Warm Up, Clean & Jerk with the bar

WOD: (5) Rounds for time:

10R+10L KB Jerk

Sandbag Carry

2 person team WOD today. One person does the jerks while the other person carries the sandbag. Both members must finish before switching exercises. If we need a 3 person team 2 members shadow each other, doing the same exercise together.

Cash Out: Jump rope fun.

Monday
Aug032009

WOD Tuesday, August 4, 2009

Only one more day to vote for the T shirt tagline. If you don't vote, it's not the T shirt that is lame...

Buy In: Mobility, Kettlebell Jerk Clinic, 3 minutes of light 1 arm C&J

WOD: AMRAP, 13 minutes

(10) Wall Balls

(15) AbMat Sit-Ups

(15) Supermans

Cash Out: Partner Handstand Practice, accumulate 2 min.

S2C2 Lift: Deadlift 3-3-3-3-3