UPCOMING EVENTS

NEW CLASSES: 

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:

Thursday
Apr302009

WOD 4/30/2009

Buy In: Mobility, then a WOD walk thru

WOD: Partner Fight Gone Bad

(2) rounds of 1 minute @ each of 5 stations, 1 min on/1 min off (partners switch)

Row (count calories on this exercise, all others count reps)

Box Jump

Push Press

Wall Ball

Sumo Deadlift High Pull

Cash Out: After bacon sizzle, PNF stretch hamstrings & calves, discuss how CF fits with "everything else"

Maire 154
Adam 224
Laura 149
Jack 192
Steph 182
Deann 176
Sue 201
Darren 175
Kelly 167
Shanna 180
Jill 105
Wednesday
Apr292009

WOD 4/29/2009

Buy In: 5 minutes of Jump Rope fun with Buddy Lee

WOD: (4) Rounds for Time

(30) Push Ups

(30) Two hand KB Swings   20kg (12kg)

400m Run

Cash Out: When you finish the WOD, warm down with an easy 20 calorie row.

Chuck 20:00 jump 12kg
Adam 17:15 16kg
Jack 16:15 row 16kg
Sue 18:15 8kg
Deann 17:20 8kg
Laura 21:20 8kg
Leslie 20:00 3.6 rnds 8kg
Maire 20:00 3 rnds 8kg
Shanna 20:00 3 rnds 8kg
Kelly 20:00 3 rnds 12kg
Jill 20:00 3 rnds 8kg
Jenny 21:12 3 rnds 8kg
Darren 21:38 3 rnds 8kg
Colby 21:45 8kg
Brian 20:31 3.3 rnds 20kg
Cynthia 21:58 8kg
Tuesday
Apr282009

WOD 4/28/2009

Buy In: Todd & Boz Part 7 Mobility, correct set up for jumping pullups

WOD: AMRAP in 12 min

(10) Pullups (if you are doing assistance, we will avoid negatives)

(10R+10L) KB Thrusters

(30) Walking Lunges

Cash Out: Sumo Deadlift High Pull clinic

Leslie 4.3
Deann 5.6
Laura 3.3
Maire 3.6
Jack 4
Chuck 3.3
Adam 4
Colby 4.6
Linnea 4.6
Kelly 3.6
Shanna 3
Cynthia 6
Sue 5.6
Brian 3.3
Jean 3.6
Jenny 3.6
Kelly 4
Monday
Apr272009

WOD 4/27/2009

Buy In: Air Squats & Box Jumps

WOD: Front Squat 5-5-5

Cash Out: Partner Wall Ball (5)X30s/30s, score total reps

Basics are key. Not only is good technique important for safety, but it is also the most efficient way to produce power. We will drill the simple stuff in order to get it right so we can build into more weight and more complexity. The best way, for example, to get proper depth in the squat is to do more air squats, pushing the end range of motion while maintaining the lumbar arch, weight on the heels and knees tracking toes.

wallball:

Jack 93
Sue 42
Leslie 55
Laura 68
Adam 70
Tim 73
Maire 40
Darren 66
Jenny 38
Jean 37
Matt 77
Holly 56
Cynthia 51
Colby 54
Friday
Apr242009

Weekend WOD 4/24/2009

Get loose, then RUN, or BIKE an easy 10 minutes out, turn around and do 40sec intervals (POSE if running) back, with 20 lunge walk steps in between each interval until you are back to where you started.

If you're doing this on the bike and you live in the Highlands or some other lofty location where there's nothing but down out of the driveway, you might just want to consider coasting down the hill first, before starting the easy 10 minutes "out". Otherwise, you could be doing those 40sec intervals "back" for a very long time.

After another easy 10-15 min cool down, PNF stretch hamstrings and calves following this workout and 3X minimum each day.

 

"But screw your courage to the sticking place,
And we'll not fail."

Lady Macbeth (She might have made a good Oly Weightlifting Coach)