UPCOMING EVENTS

CANCELLED CLASSES DUE TO WEATHER:

3/13 6PM CROSSFIT CLASS

3/14 5:45AM BOOTCAMP

 

Crossfit Open WODs 

Fridays at 7am or 6pm

 

NEW CLASSES: 

BOOTCAMP Tuesday/Thursday 5:45-6:30am with Kendra STARTING TUESDAY FEB 5TH

(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!

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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 and Sunday from 8-10 am.

 

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Search the CFTA website:

Tuesday
Aug112009

WOD Wednesday, August 12, 2009

Buy In: Mobility, Kipping Pull-Up Progression (you do want to get these, right?)

WOD: On a continuously running clock:

Do (1) Burgener Burpee in the 1st minute

Do (2) BB's in the 2nd minute

Do (3) BB's in the 3rd minute

.... keep going until you fail to get the prescribed number of BB's in.

What is a Burgener Burpee? We'll show you.

Cash Out: How about a kettlebell routine - maybe one with an ab emphasis?

S2C2 Lift: Push Jerks 5-5-5-5-5

Monday
Aug102009

WOD Tuesday, August 11, 2009

Buy In: Mobility, KB Warm-up Routine

WOD: (5) Rounds of:

400m Run on the 5 minute interval

Record slowest split. Compare to 5/6 (5 min), 6/10 (4 min), 7/14 (3 min)

Cash Out: PNF those hamstrings and calves.

S2C2 Lift: Deadlift 5-5-5-5-5

An explanation of our summer running project: We started with a 5x400m on the 5 minute interval back on May 6th. On June 10, we ran it again on the 4 minute interval, and on July 14th, we turned it on the 3 minute. Now we are back up to 5 minutes again. The vast majority of our athletes have been either running faster or holding the same times with the progressively shorter rests. Now we get a chance to start over again and see where we can take it (before the six months of snow pack settles in on our 400m running track).

Is it hard? Heck yes! But it is absolutely worth it when our athletes who swore they "were not runners" back in May have had some of the greatest overall improvement. Oh, don't worry - none of them have been turned into avid runners. But faster "not runners" works for us.

Sunday
Aug092009

WOD Monday, August 10, 2009

Welcome back from your weekend!

Buy In: Mobility, Wall Squats, KB Routine warmup

WOD: Front Squat: 5-5-5-5-5

Rower familiarity: Do at least (1) 1 minute easy row sometime during rest between squat sets today. Think about getting in and out of straps, technique, resetting the display, etc. All those little details that are frustrating when you have not been on the rower for a while. Not that you would need any of that later this week or anything...

OH Squats: Choose a weight that you can maintain for 12-9-6 as a finisher after your last FS set. This is your chance to pull together everything you wanted to do better during the FS workout with heavier loads.

Cash Out: Ring Progression. If you are able to maintain at least 30s of stable hold (no spotter, nice tight core and lockout), then we will go to a low ring station and start working on assisted dips off the heels. We work up in height to unassisted from there. Otherwise, accumulate 2 minutes and keep working toward the 30s goal.

 

Thursday
Aug062009

WOD Friday, August 7, 2009

Buy In: Mobility, Plate Cleans

WOD: For time, (10) rounds of:

Run 120m

Lunge Walk 20m

1 pass of (8) Box Jumps, semi-lateral (7@20", 1@24")

Cash Out: PNF Stretch

Wednesday
Aug052009

WOD Thursday, August 6, 2009

Buy In: Mobility, Clean & Jerk clinic II

WOD: 8x3 Clean & Jerk on the 3 minute interval

Our favorite Oly technique builder. You get 24 total attempts at the lift. Make 20 or more and next time move up (a tad) in weight. Don't get 20? Stay at that weight until you do.

Cash Out: 3 rounds of:

50 Jump Rope Singles

15 KB Twists