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
Apr212009

WOD 4/21/2009

Buy In: POSE Drills, DL Technique

WOD: Deadlift 5-5-5

Cashout: Tabata Pushups

4/21/2009 Tabata Pushups
Chuck 9
Tim 10
Leslie 6
Maire 3
Julia 6
Deann 9
Karen 10
Laura 4
Jack 3
Brian 8
Sue 7
Jean 5

Monday
Apr202009

WOD 4/20/2009

Buy In: Lunge Walks, KB Swings, KB Rack position, KB Front Squat, Pullup Practice

WOD: For time, 4 rounds of:

(10R) KB Front Squat (1.5 pood/1 pood)

(10) KB Swings, alternate hands

(10L) KB Front Squat

(10) Pullups

Cash Out: Yoga and Partner Hand Stand Drills

Laura 10:05
Sue 8:31
Chuck 8:13
Maire 10:28
Leslie 9:47
Cynthia 9:08
Jack 5:30
Adam 6:52
Brian 7:52
Darren 9:22
Jean 9:03
Shanna 10:29
Kelly 9:40
Thursday
Apr162009

Weekend WOD 4/17/2009

Reality Shoveling! Just when we thought it might be over...

Do as many rounds as possible in 15 minutes of:

20 Shovels L/20 Shovels R (if you run out of driveway or walk before the end, start shoveling the yard)

40 Air Squats

Run 200m (boots are fine, the neighbors already think you're nuts)

If you somehow escaped this dump or don't have anything to shovel, place hands on hips, tighten lumbar and abs, weight on heels, look upward and scream, "I am not worthy" (3X) then go right into the squats.

Wednesday
Apr152009

WOD 4/16/2009

 

Buy In:

Med Ball Sit Ups

Med Ball Clean Drills

WOD:

For time, 5 rounds of:

20 Pushups

20 KB Snatches (24kg/16kg, total reps - any side)

20 KB Backward Lunge pass (same weight KB, count 1 rep per knee touch)

Cash Out:

Starrett's Midline series - PNF stretches

 

Wednesday
Apr152009

WOD 4/15/2009

Buy In:

5 forward rolls

Run 400m

1min R/1minL kb swings

10 dislocates top&bottom, 10 OH squats

WOD:

1000m Row

Cash Out:

Monkey Bar Ladder - 6X (4)rungs up/down -OR- 2X full across