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 5, 2009

Buy In: Mobility, Run 400m

WOD: Teams of 2 or 3


Monster Knees to Elbows

100m Sandbag Carry

Partners each start together, one on the monster, the other with the bag. Meet back at the bag drop for the switch before starting the next exercise.

On-Ramp WOD

AMRAP 10 min:

6 Box Jumps

8 Dead Lift

10 DB Push Press


WOD Thursday, November 5, 2009

Buy In: Mobility, 3 minutes of jump rope, then

(3) rounds of

(10) air squats

(10) sit-ups

Shake hands with the new Slam Balls - they still have that new slam ball smell.

WOD: Ten all out sprints - go as hard as you can each time...

(5) Pull-ups

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

(15) Ball Slams (30#/20#)

We will do one round of this when the clock beeps every THREE minutes. When you finish the round, look up at the clock and write down your time. At the end of the workout, add up your ten sprint rounds and record the total accumulated time.

Cash Out: Partner handstands


WOD Wednesday, November 4, 2009

Note: In the spirit of the unknown and unknowable, we thought we would take the constantly varied part of CrossFit a bit further today and change up the language we use to post the WOD.

Let us know how it works for you.

Bring your gloves.

Buy In: Mobility, 2 minutes of jump rope then:

3 rounds of

(4 ) pull-ups

(8) push-ups

(16) air squats

WOD: Za dobu, pět kol: čtyři sta m běh na tři minuty interval, záznam nejpomalejší kolo

Cash Out: PNF the Posterior Chain


WOD Tuesday, November 3, 2009

Buy In: Mobility, Intro to KB Rotational Swings, Slapping Push-ups (what's that??) & Squat Jumps: (10) each

WOD: OH Squat 5-5-5

Cash Out: Call this one "Slap Happy":

AMRAP, 10 min

(10) KB Rotational Swing (20 slaps, 35#/26#)

(10) Slapping Push-ups

(10) Squat Jumps (slap the calves, jump and clap at top like a burpee)


WOD Monday, November 2, 2009

Buy In: Mobility, Squat Clean Drills with weighted PVC, 2 x 15 AbMat Sit-ups

WOD: "Squatus Interruptus" (And Mom said watching Wile and the Roadrunner wasn't educational...)

For time:

(50) Squat Cleans (75#,45#)

We start the clock and you start cleaning.

Now that probably sounds like a long stretch of squat cleans...

So, every minute the clock will beep so you can take a short break and do (3) Burpees. Yahoo!

Then, it's right back to those squat cleans.

Cash Out: The top end of the Muscle Up: false grip pull-ups, sitting off the floor. Let's do 3 max sets.