TEEN Conditioning Series this summer

call Leigha for more info




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!



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:


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


Push Jerk

Ball Slams



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.


WOD Wednesday, November 11, 2009

Buy In:


15-10-5 Plate Cleans

10 min Snatch Balance practice, go up as desired



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


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!



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#