UPCOMING EVENTS

Join us on Memorial Day

Monday, May 27, 2019

One Class Only 9am

Everyone welcome, we will modify to fit your ability!

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

 

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 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.

 

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Search the CFTA website:

Wednesday
Nov042009

WOD Thursday, November 5, 2009

Buy In: Mobility, 3 minutes of jump rope, then

(3) rounds of

(10) air squats

(10) sit-ups

Shake hands with the new Slam Balls - they still have that new slam ball smell.

WOD: Ten all out sprints - go as hard as you can each time...

(5) Pull-ups

(10) KB Swings (53#/35#)

(15) Ball Slams (30#/20#)

We will do one round of this when the clock beeps every THREE minutes. When you finish the round, look up at the clock and write down your time. At the end of the workout, add up your ten sprint rounds and record the total accumulated time.

Cash Out: Partner handstands

Tuesday
Nov032009

WOD Wednesday, November 4, 2009

Note: In the spirit of the unknown and unknowable, we thought we would take the constantly varied part of CrossFit a bit further today and change up the language we use to post the WOD.

Let us know how it works for you.

Bring your gloves.

Buy In: Mobility, 2 minutes of jump rope then:

3 rounds of

(4 ) pull-ups

(8) push-ups

(16) air squats

WOD: Za dobu, pět kol: čtyři sta m běh na tři minuty interval, záznam nejpomalejší kolo

Cash Out: PNF the Posterior Chain

Monday
Nov022009

WOD Tuesday, November 3, 2009

Buy In: Mobility, Intro to KB Rotational Swings, Slapping Push-ups (what's that??) & Squat Jumps: (10) each

WOD: OH Squat 5-5-5

Cash Out: Call this one "Slap Happy":

AMRAP, 10 min

(10) KB Rotational Swing (20 slaps, 35#/26#)

(10) Slapping Push-ups

(10) Squat Jumps (slap the calves, jump and clap at top like a burpee)

Sunday
Nov012009

WOD Monday, November 2, 2009

Buy In: Mobility, Squat Clean Drills with weighted PVC, 2 x 15 AbMat Sit-ups

WOD: "Squatus Interruptus" (And Mom said watching Wile and the Roadrunner wasn't educational...)

For time:

(50) Squat Cleans (75#,45#)

We start the clock and you start cleaning.

Now that probably sounds like a long stretch of squat cleans...

So, every minute the clock will beep so you can take a short break and do (3) Burpees. Yahoo!

Then, it's right back to those squat cleans.

Cash Out: The top end of the Muscle Up: false grip pull-ups, sitting off the floor. Let's do 3 max sets.

Thursday
Oct292009

WOD Friday, October 30, 2009

 

Buy In: Mobility, Drill movements, then (4) rounds of (10) HPC + (10) SDHP w/ weighted PVC

WOD: Four AMRAPs, 4 minutes each with 1 minute rest between AMRAPs:

  • Run 50m, (7) Push-ups
  • (7) KB Swings (53/35 kbs), (7) Pull-ups
  • (7) Hang Power Cleans, (7) SDHP (75#/45# bars)
  • (7) Weighted Lunge Walk, (7) Burgener Burpees (20#/15# DBs)

Up to three athletes start at each station, proceed to next station on list during 1 min break, record total rounds at each station (0.5 for fully completed exercise)

Cash Out: PNF Stretch