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
Nov122009

WOD Friday, November 13, 2009

Buy In:

Mobility, 3X (4) pull-ups, (8) sit-ups, (12) air squats

Snatch Progression

Strength: Snatch 3-3-2-2-1, or light practice if still working on snatch capacity

WOD: 12 min AMRAP:

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

(5) HSPU

 On-Ramp WOD:

For time, 21-15-9

Lunge

Push Jerk

Ball Slams

 

Wednesday
Nov112009

WOD Thursday, November 12, 2009

Buy In: Mobility, KB Warm-up routine

WOD: Tabata Fight Gone Bad

(8) rounds of 20s ON, 10s OFF at each of the following, no rest between sets:

Wall Ball (20#/10#)

SDHP (75#/45#)

Box Jumps (20")

Push Press (75#/45#)

Row (calories)

We will run 1/2 athletes all the way thru with partners counting, then switch and run a second round.

Tuesday
Nov102009

WOD Wednesday, November 11, 2009

Buy In:

Mobility

15-10-5 Plate Cleans

10 min Snatch Balance practice, go up as desired

WOD:

50-40-30-20-10

Dbl Unders

KB Snatch (35#/26#) Do 1/2 of the reps R, 1/2 L

Cash Out: Cirque du Soleil – 2 x each of:

Monkey Bars (cross over or do 4X 4 rungs)

Climbing wall

Rope Climb

Forward Rolls

On-Ramp WOD:

For Time,

Run 275m

(10) Box Kipping Pull-ups

(10) Wall Ball Shots

(10) Muscle Snatch reps

Monday
Nov092009

WOD Tuesday, November 10, 2009

Buy In: Mobility, 4X (3R+3L) TGU

WOD: For time, 3 rounds of:

4X 100m sprint, rest exactly 30s between sprints

30 Wall Ball Shots (20#/10#)

Cash Out: PNF those hammies and calves before they lock up!

 

Sunday
Nov082009

WOD Monday, November 9, 2009

Cash In: Mobility, Partner med ball pull-over warm-up

Strength: Max Ring Dips 3X

WOD:  2 or 3 person "Deck of Cards" 

Work as a team to get through a deck of cards as quickly as possible (2 people 1 deck, 3 people will have 1.5 decks).
Each partner draws a card and starts working. Partners work at the same time, as fast as they can. As soon as a partner finishes one exercise he or she draws another card, until the team gets to the bottom of the deck.


The suit determines the exercise and the number on the card determines the reps. 
Face cards = 10, Aces = 11. 
Jokers = 10 reps of all four exercises.

  • Hearts = Pullups
  • Diamonds = AbMat Sit-ups
  • Clubs = Burpees
  • Spades = Ball Slams 30#,20#