UPCOMING EVENTS

TEEN Conditioning Series this summer

call Leigha for more info

970-531-3138

 

NEW CLASSES: 

BOOTCAMP Tuesday/Thursday 5:45-6:30am with Kendra

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


YOGA Sundays 10-11am with Rachel 

 


YO-BOOTIE Saturday 8-9am with Sue - 1/2 bootcamp, 1/2 yoga

AND....  Monday/Funday Boot Camp 11am Monday with Sue, Rachel, Julie, Kendra, Maire, or Kacik!

 

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.

 

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Thursday
Jan072010

WOD Friday, January 8, 2010

Ok - if you haven't looked up lately, you've missed Dave's project last weekend. We have rings for everyone now and that means we can have all manner of new fun. Today we celebrate with some dips and rows.

Buy In: Mobility, KB Warm-up

WOD: AMRAP, 12 minutes,

5 Ring Dips
15 Ball Slams (30#/20#)
20 Double Unders

Cash Out: Ring Rows - 3 max sets

Wednesday
Jan062010

WOD Thursday, January 7, 2010

Buy In: Mobility, Group Agility Drills, Warm-up Run, Movement Walk Thru

WOD: Team Chipper! 2 or 3 members per team. Each team must accomplish the following total reps of each exercise, where X is the number of members on the team. Team members may work at the same time. Team members do not have to all do equal numbers of reps of each exercise, but each member must complete a minimum of 10 reps of each exercise.

20X Toes to Bar
20X Box Jumps
20X OH Walking Lunge Steps with (15#/10#) Plate (Step is one knee tap)
20X Pull-ups
20X Burpees
20X KB Snatch Reps - Each Hand (35#/26#)
20X KB Goblet Squat (35#/26#)
20X Double Unders

Cash Out: Yes

Tuesday
Jan052010

WOD Wednesday, January 6, 2010

Buy In: Mobility, Jump Rope 2 min
1 min ea. side of 1 arm KB Swing
Deadlift Drills

WOD: Deadlift, One rep, every minute, for 30 minutes.
Pick something that is heavy for you, but that you can do safely for all thirty reps. The more experienced lifters will be doing this workout between 80-85% of their one rep max. If you are new to the deadlift, keep the weight low. The weight stays the same throughout the set.

Cash Out: PNF

Monday
Jan042010

WOD Tuesday, January 5, 2010

Buy In: Mobility, Plate Clean Drills

WOD: For Time, 21-15-9

Burgener Burpees (30#/20#)
Run 275m

Cash Out: Kipping Toes to Bar practice

Sunday
Jan032010

WOD Monday, January 4, 2010

Buy In: Mobility, Burgener Warm-up, 2 rounds of Snatch Skill Transfer, all with wtd PVC

WOD: For time, 5 rounds,

30 Sit-ups
20 Box Jumps (24"/20")
10 KB Swings (50#/35#)

Cash Out: 3 max sets of Partner Pistols, alternate each leg until failure