Come & Celebrate our 10 YEAR ANNIVERSARY as a Crossfit Gym!

$10 for 10 Classes (Available April & May only) CLICK HERE TO SIGN UP

6pm Friday, May 31st FREE Team WOD and Potluck Celebration After (no Crossfit experience needed!)

TELL YOUR FRIENDS!  Kids & dogs always welcome



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 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.


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


















































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WOD Friday, October 2, 2009

Buy In: Mobility, Warm-up Run

Remember your gloves and probably sweats in the morning. Should have sun, but it will be brisk.

WOD: Team Fun! Three person teams, for time:

Run 800m

Then 3 rounds of

(21) Ball Slams

(21) Lateral Jumps

(4) 50m Sprints

We will run the 800m and split teams up as they come in. First member on the team will do the Ball Slams, then when done will move onto Lateral Jumps while next member does Ball Slams. When all members of a team finish those, the team may start the sprints, one team member at a time.

If this seems kind of complicated, don't let it scare you - we've done it before and it is a lot of fun. Just show up and we'll take care of you. Captain Tim will be on his 3rd cup by then and ready to bark.


New Member: "What should I do on my off days?"

Me: "Move."

New Member: "Like chase my coonhound around the woods?"

Me: "Perfect."

Recovery can be many things, but probably the safest thing to do when you are starting CrossFit is to get plenty of sleep, eat well, and stay active. By active, I don't necessarily mean go do a 2 hour hard run or bike.

But if your normal weekly activity includes running, then by all means, feel free to do an easy run! If normal for you is walking, then do that. Swim, hike, bike - all good active recovery schemes.

We want the blood pumping, joints moving and muscles contracting under light loads. What we don't want is a lot of uninterrupted sitting. If you are tied to a chair at work, or have to drive a long distance, get up and out of that seat and move at least every 45 minutes. Even if it is for 2 minutes with a few arm swings, a couple of air squats and a phone in one hand as you take care of business, make it a habit to move as much as you can. Got a jump rope? Great - turn it for 50 singles or keep working on those double unders.

If you have some specific soreness, our favorite ice routine comes from our favorite CrossFit PT, Kelly Starret: The frozen dixie cup. Fill a bunch of those little paper dixie cups with water, put them in a tray and freeze them. When you go to take care of that sore spot, tear back about half an inch of paper, exposing the ice like a popsicle, and rub it on the sore spot for about 2-5 minutes. Do this several times a day and you will be amazed at how much more effective it is than the old ice bag.

And if you are looking for a reason to be active, get a coonhound...


WOD Thursday, Roctober 1, 2009

Buy In: A Boz warm-up

WOD: Deadlift 3-3-3-3-3

Cash Out: Tabata Burpees


Ok, scroll down and review the CrossFit physics, then read this...

Prioritys in a WOD:

1. First and Foremost ALWAYS, execute the movement correctly (use proper technique). If your coach is constantly reminding you to "hold that arch", "go lower", "touch that chest", "straight arms", etc., and you know what he or she is talking about, and you are physically capable of executing it that way, then JUST DO IT! If you are not sure what your coach is talking about, or you don't think you can do it, ASK.

There are so many things you can be missing when you don't do the movement right: You risk injury if you are lifting incorrectly. You are cheating yourself out of increased fitness AND basically putting up a false number or time on the whiteboard if you are not doing full range of motion.

2. Bring the intensity, but bring it for REAL. Go for it - that's what the whiteboard is about. But understand the truth about the numbers you are putting up. Remember POWER? Power is the WORK done in a given amount of time. 13 rounds of something, in a 10 minute AMRAP, for example. Or 15-12-9 of something in 17:26. Put your number on the board...

But, keep in mind that WORK = FORCE x DISTANCE. We generally record FORCE on the whiteboard, right? That's the KB weight you used, bar weight, or we make general comparisons by looking at whether you scaled a movement (used bands on pull-ups, knee push-ups, etc). But we don't record the distance. Why? We make the assumption that you are doing full range of motion, every time.

If athlete A does 30 push-ups and comes all the way down to touch chest and hips to the floor at the same time, and athlete B does 30 push-ups but stops 2 inches above the floor each rep, A has done each rep through a longer DISTANCE, and therefore will have done more WORK (forget about long and short arms for this discussion). Because the DISTANCE is shorter for athlete B, the resulting POWER will not be the same, even if they finish in the same time. And anything athlete B puts up on the whiteboard like time for a fixed number of reps, or rounds in a fixed amount of time will simply not be comparable to athlete A, who did full range of motion.

Don't cheat yourself!


Introducing the "On-Ramp"

Growing pains! It is a good problem to have...

When we started as a CrossFit affiliate in April of 2009, every athlete in our program was a "newbie". Some were very fit recreational athletes and some were exploring fitness again for the first time in a few years. But all of them had one thing in common: Zero experience with CrossFit!

So, from Day 1, we worked through the nine basic CrossFit movements together, as a group. A couple of months later we added more classes, and each had a homogeneous group of new athletes. So when one athlete needed coaching on a particular movement, the entire class did. Coaching was pretty straightforward.

Fast forward to 5 months later... We are not ready to add another class right now, but we do have spots for half a dozen or so new athletes, spread out over our 12 weekly sessions. The problem is, now we have fairly experienced athletes in our existing sessions.

There are so many skills in CrossFit and our experienced athletes are hungry to learn more complex movements like the Oly lifts, while a new athlete needs to learn the basic mechanics of a squat and deadlift. It isn't really about physical capacity at all - it is about the knowledge.

We can always scale around different physical abilities: Take weight off, substitute a movement, etc. But there is no good way to scale or substitute within a group of athletes with vastly different experience levels. For example, when teaching a squat clean for the first time, we would like our athlete to have proper deadlift and front squat mechanics, and maybe have a few sessions of med ball or plate cleans under their belt, where we have introduced the concept of an explosive movement.

Fortunately, there are some very smart people in CrossFit who have experienced the same growing pains long before we even existed. We are importing a program from CrossFit NorCal called the On-Ramp. The emphasis of the twelve session On-Ramp is on skill development and exposure to our basic movements. It is designed to prepare an athlete to enter our ongoing group classes. We are going to be hammering technique—both to ensure safety—and success at the next level.

We hope this will serve our new athletes as well as those with more experience - Because our coaching can target the needs of the group much better when the group is closer to having a common level of experience.

Our first session starts Monday, October 5th. We are running On-Ramp M&F at 5:30pm and W at noon. We have invited about half a dozen new athletes to join that group, and we are allowing any of our members who would like coaching on some of the more basic movements to join us as well. Make no mistake, these sessions include a full blown WOD, in addition to the skill development. You may schedule into those sessions just like you do for any WOD - just look for On-Ramp on the calendar in Zen Planner.


WOD Wednesday, September 30, 2009

Buy In: Mobility, Plate Cleans

WOD: For time, (4) rounds of

(4) Knees to Elbows

(10) Dumbbell Cleans

(4) Pull-ups

(10) KB Twists

Cash Out: Ring Work


WOD Tuesday, September 29, 2009

Buy In: Joint Mobility, Snatch Drills, Ball Slams

WOD: AMRAP, 17 min:

(4) Push-ups

(8) Box Jumps

(12) KB Swings

The push-up rep count is low enough that, if you have been modifying push-ups (or doing a mix), this is the WOD where you go one step further in your progression toward a strict push-up.

Yes, you can.

Cash Out: 15-12-9 Snatch, weighted PVC or empty bar

Just a Little CrossFit Physics

Soak this up, please, quiz later:

Work = Force X Distance

Example - A single Thruster rep with a 55lb bar from front squat position to overhead would be (approx):

55 pounds (weight of bar) x 4 feet (distance from squat to OH) = 220 Foot Pounds

Power = Work produced in a given unit time (let's use minutes).

So, if I do 30 of the above Thruster reps in 3 minutes,

30 (reps) X 220 Foot Pounds / 3 Minutes = 2200 Foot Pounds / Minute


  1. If I use a 75 pound bar, but complete the WOD in the same 3 minutes, the Power increases to 3000 Foot Pounds / Minute.
  2. If I use a 35 pound bar, still at 3 minutes, the Power decreases to 1400 Foot Pounds per Minute.
  3. If I stick with the original 55 pounds but take 4 minutes to do the WOD, the Power decreases from the original value of 2200 Foot Pounds / Minute to 1650 Foot Pounds / Minute.
  4. If I stick with the original 55 pounds but go faster and complete the WOD in 2 minutes, my power output increases from 2200 to 3300 Foot Pounds / Minute.

Why do we care? More on that next time...