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
Nov192009

WOD Friday, November 20, 2009

Buy In: Mobility, Clean Drills - 2 rows

WOD: for time
1,2..10 Squat Cleans
10,9..1 Sit-ups
1,2..10 Push-ups
10,9..1 Sit-ups

Cash Out: PNF Stretch

Wednesday
Nov182009

WOD Thursday, November 19, 2009

Buy In: Mobility, KB Warm-up, 1 min ea of:
     1 leg pass around R
     Upper body combo
     Clean-Press-OH Sqt
     1 leg pass around L
     Roll to stand sit-up

WOD: Push Jerk 3-3-2-2-1-1-1
          Do sets of 5 if not ready for heavy

Cash Out: 3 Rounds of
                50 dbl unders
                15 K to Es

Tuesday
Nov172009

WOD Wednesday, November 18, 2009

Buy In: Mobility, 3 rounds of warm-up:
                         5 Push-ups
                         10 Sit-ups
                         10 Squats
                         5 Rope Rows

WOD: For time, 2 rounds of each couplet:
          20 SDHP (95/65)
          20 HPSU
          then
          20 Thrusters (95/65)
          20 Pull-ups

Cash Out: PVC Split Jerk (Burgener Video)

On Ramp WOD:

AMRAP 12 min:
     3 Hang Power Cleans
     6 Thrusters
     9 Sit-ups

Monday
Nov162009

WOD Tuesday, November 17, 2009

Buy In: Mobility, Burgener Warm-up

WOD: AMRAP, 12 min
          12 Snatch Grip Deadlift
           8 Hang Power Snatch
           4 Snatch Balance

Cash Out: Ring Work - Muscle Up off toes (no dip), Box Dips

Sunday
Nov152009

WOD Monday, November 16, 2009

Buy In: Mobility, Wt PVC Clean Progression

Strength: 4 rounds of 1 Clean + 4 Front Squats @ 75% of 1RM

WOD: For time, 5 rounds of
          20 KB Swings (44#/26#)
          15 Sit-ups
          10 Burpees

Cash Out: PNF Stretch

On-Ramp WOD:

2 person teams
For Time, 4 rounds of
    Max set of Push-ups
    Max set of Pull-ups
Only 1 team member working at a time.