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, October 30, 2009


Buy In: Mobility, Drill movements, then (4) rounds of (10) HPC + (10) SDHP w/ weighted PVC

WOD: Four AMRAPs, 4 minutes each with 1 minute rest between AMRAPs:

  • Run 50m, (7) Push-ups
  • (7) KB Swings (53/35 kbs), (7) Pull-ups
  • (7) Hang Power Cleans, (7) SDHP (75#/45# bars)
  • (7) Weighted Lunge Walk, (7) Burgener Burpees (20#/15# DBs)

Up to three athletes start at each station, proceed to next station on list during 1 min break, record total rounds at each station (0.5 for fully completed exercise)

Cash Out: PNF Stretch


WOD Thursday, October 29, 2009

Buy In: Mobility, WU: Walking Lunge, Hi Knees, Fanny Whackers, Skip high arms, Broad jumps

WOD: CrossFit Total:

1RM Backsquat

1RM Press

1RM Deadlift

Record total of best of 3 attempts for above.

Cash Out: Three round finisher:

(100) Jump Rope Turns

(20) KB Twists


WOD Wednesday, October 28, 2009

Buy In: Mobility, 2 min of Jump Rope

WOD: 3X Death by... Do 1 rep the first minute, 2 the second minute, 3 the third..., until failure. Your score is number of reps completed in your last full round. We are doing three exercises today, so after the failed round of one exercise, you have one minute until clock beeps again the for start of 1st rep of next exercise. Exercises are:

  • Weighted Squat Jumps (53#/35#) Hold KB or DB under chin (rack), descend to bottom of front squat, EXPLODE up in a jump, weight remains under chin.
  • Pull-ups
  • Burpees

Cash Out: Cheer on whoever is left...

On-Ramp WOD:

For Time, (5) rounds of,
(10) Lunge
(10) Wall Ball
(10) Dip


WOD Tuesday, October 27, 2009

Buy In: Mobility, KB Warm-Up

WOD: Tabata Still Other Stuff. 20s on/10s off X 8 sets of each of the following:

  • Rope Rows
  • Box Jumps
  • 1 arm KB Jerks (from rack to OH, switch arms R/L each set) (35#/26#)
  • Sit-ups

That's a total of 32 sets, no break between exercises (go right from Rope Rows into Box Jumps, for example). Record total reps this time, not low score.

Cash Out: Muscle-up Transistions


WOD Monday, October 26, 2009

Buy In: Mobility, WU: 3 rounds of (4) pull-ups, (7) kb swings, (10) sit-ups

WOD: Bring your gloves! Karen's Birthday Relays. Teams of 2. Each team attacks these exercises in order, with only one team member working at a time before tagging off:

Run 150m

(7) KtoEs

Run 150m

(7) Burpees

Run 150m

(7) Lateral jumps over Parallettes (over & back = 1)

Run 150m

(7R + 7L) 1 arm KB Front Squat (1st member does 7R, 2nd member 7R, 1st member 7L, 2nd member 7L)

Cash Out: L-Sit Progression on Parallettes

On-Ramp WOD:

For Time, Run 275m
10-8-6-4-2 Ball Slam, Push Jerk
Run 275m