UPCOMING EVENTS

CANCELLED CLASSES DUE TO WEATHER:

3/13 6PM CROSSFIT CLASS

3/14 5:45AM BOOTCAMP

 

Crossfit Open WODs 

Fridays at 7am or 6pm

 

NEW CLASSES: 

BOOTCAMP Tuesday/Thursday 5:45-6:30am with Kendra STARTING TUESDAY FEB 5TH

(45 MIN Class with optional 15 min ab workout at the end!)


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!

____________________________

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:

Monday
Jul132009

WOD Tuesday, July 14, 2009

Buy In: Mobility, (15) Plate Cleans, Ring Progression (accumulate 2 min)

WOD: 5 rounds of 400m Run on 3:00 interval, record slowest.

Cash Out: Ab Sequence: 1 min ea. side Full TGU, 1 min Rot Sit-up ea. dir, 1 min Twists

S2C2: OH Squat, 15-12-9

Sunday
Jul122009

WOD Monday, July 13, 2009

Buy In: Mobility, 2X (5 push-ups, 10 sit-ups, 15 wall squats), Jump Rope 2 min

WOD: Deadlift 3-3-3-3-3

Cash Out: AMRAP 5 min:

5 Wall Ball

10 AbMat Sit-ups

15 Two Hand KB Swings

S2C2 Lift: CF Total = 1 Back Squat + 1 Shoulder Press + 1 Deadlift (work up to max on ea.)

Wednesday
Jul082009

WOD Thursday, July 9, 2009

Buy In: Mobility, Run 275m, 15 sit-ups

WOD: Half Cindy, AMRAP 10 minutes:

(5) Pull-ups

(10) Push-ups

(15) Squats

Cash Out: Snatch Balance Progression

S2C2 Lift: Hang Power Snatch, 8x3 on the 2 min

Tuesday
Jul072009

WOD Wednesday, July 8, 2009

Buy In: Mobility, Squat the Wall, Kipping Pull-Up Drill

WOD: Amrap, 14 minutes:

(5) Thrusters

(7) Hang Power Cleans

(10) Sumo Deadlift High Pulls

Cash Out: Rope Climbs and Monkey Bars

S2C2: Lift Shoulder Press 3-3-3-3-3, WOD Amrap @ 8 min

Monday
Jul062009

WOD Tuesday, July 7, 2009

It's going to be a sunny day.

Buy In: Mobility, Squat the wall, warm-up jog down to red barn, demo sandbag C&S.

WOD: Sandbags and a Hill #1. For time:

From start at barn, carry sandbag to top of sledding hill

(21) Sandbag Clean and Squats (alternate shoulders)

leave sandbag, run sledding hill loop

(15) Sandbag Clean and Squats (alternate shoulders)

leave sandbag, run sledding hill loop

(9) Sandbag Clean and Squats (alternate shoulders)

Carry sandbag back to start

Cash Out: Jog home, stretch.

S2C2 Lift: Deadlift 5-5-5-5-5