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
 
 
 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Search the CFTA website:

Thursday
Nov262009

WOD Friday, November 27, 2009

WOD: 3 or 4 person teams, AMRAP 20 min
         (10) KB Swings (53#/35#)
         (10) Sit-ups
         (10) Plate Cleans (25#/15#)
         (10) Rope Rows
1st person on the team counts the rounds. No one advances to the next exercise until each member is done with their exercise.

Wednesday
Nov252009

WOD Thanksgiving Day, November 26, 2009

Buy In: Mobility

WOD: Murph

         For time:
         1 mile Run (we will run on the snow packed trail - be prepared)
         100 Pull-ups
         200 Push-ups
         300 Squats
         1 mile Run

Today is Thanksgiving. We'll get to celebrate with our loved ones later today. That's a lot to be thankful for, right there.

This is a CrossFit "Hero" workout, and here is the explanation, as first posted on the CrossFit main site on August 18, 2005:

"In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it."

Tuesday
Nov242009

WOD Wednesday, November 25, 2009

Buy In: Mobility, Wt PVC C&J drills - 2 rows

WOD: Death By C&Js

       with a continuously running clock,
          Do 1 C&J the first minute
          Do 2 C&Js the 2nd minute
          Keep going until failure...

          Record number of completed rounds + reps

Cash Out: PNF Stretch

Monday
Nov232009

WOD Tuesday, November 24, 2009

Buy In: Mobility, Group Agility

WOD: For Time, 2 Rounds of:
          20 1 arm/leg KB DL Right (35#/26#)
          20 1 arm/leg KB PP Left
          Run 275
          20 1 arm/leg KB DL Left
          20 1 arm/leg KB PP Right
          Run 275
(use same arm/leg, not opposites)

Cash Out: Parallette Work - 4 max L Sit Progression holds

Sunday
Nov222009

WOD Monday, November 23, 2009

Buy In: Mobility, Kettlebell Warm-up
   10 ea arm Clean - Squat
   15 R Snatch
   10 ea arm Clean - Squat - Press
   15 L Snatch
   10 Rolling Deck Squat

WOD: Deadlift 5x4 @ 75% 1RM

Cash Out: Tabata Ball Slams (30#/20#)