UPCOMING EVENTS

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!

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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
May282009

WOD 5/28/2009

Buy In: Mobility, Pullup Progression

WOD: for time, 30-20-10:

1 arm KB LCC&J (switch at will, split work evenly on ea arm)

Box Jumps

Cash Out: Bar Kips

Wednesday
May272009

WOD 5/27/2009

Buy In: Mobility, Practice KB LCC&J with light kb

WOD: for time:

Run/Bike (560m/940m)

5 rounds of (10) Deadlift, (10) Burpees

Run/Bike same

Cash Out:

 

Tuesday
May262009

WOD 5/26/2009

Buy In:

Mobility, warm up with 5 pullups, 10 situps, 15 OH squats w/ PVC (check grip)

Clean to OH and bar dump drills

WOD: OH Squat 5-5-5-5-5

Cash Out: Push Press 15X @ 75% of 5RM

Keva 27 (35lb)
Jack 23 (63)
Jean 12 (42)
Jamie 28 (42)
Monica 19 (35)
Lindsey 31 (63)
Maire 23 (42)
Laura 17 (42)
Cyndie 28 (35)
Julia 31 (38)
Sue 33 (35)
Leslie 18 (47)
Deanne 23 (42)
Shanna 17 (52)
Matt 12 (73)
Jill 19 (35)
Sarah 25 (42)
Kelly 19 (73)
Holly 27 (47)
Jenny 12 (35)
Rachel 20 (42)

 

 

Monday
May252009

WOD 5/25/2009

Buy In: Mobility, Station practice

WOD: For total reps, 2 rounds of 1 minute @ each of 8 stations, with 1 minute rest between rounds:

  1. Row (count calories)
  2. GHD Back Extension
  3. AbMat Situps
  4. Walking Lunge with DBs (count each knee touch as a rep)
  5. Dips
  6. Pullups (jumping)
  7. OH Air Squat w/ PVC
  8. 2 arm KB Press

Cash Out: Stretch and Midline Video #3

Jack   395

Sue    349

Jamie   271

Leslie   332

Jean   307

Maire   296

Rachel 275

Jenny 293

Shanna 320

Jill  293

Sarah 361

Simon 447

Thursday
May212009

Weekend WOD 5/22/2009

Give yourself an hour total for this one. You can go longer, but if you do, you are doing it because you simply enjoy it, not because it is going to make you fitter.

As always, warm up on the bike, or run, for 10-15 minutes. Even though we are not doing sprint intervals today, you want to get a few pickups in the last third of your warmup, approaching 90% effort. They can and should be short, but do them. Otherwise, you are going to be "warming up" in the interval, and that doesn't make sense, does it?

We are going to do a total of (5) 3 minute intervals, with 3 minutes rest in between each one. The rest should be easy movement - don't just stand or sit, easy jog/walk or just spinning the pedals even if you are coasting back on the bike. The terrain can be anything, but look back at last week and change it up this time. You can do this on a short 3 min repetitive loop, an out and back or just an hour long trail. If you went hilly last time, do flat stuff this time, etc.

What should they feel like? Well, the best way to describe the effort is that when you are finished doing your last interval (the fifth one), and your coach jumped out from behind a bush and said, "Hang on there, don't crack that adult beverage open yet - let's do one more".... you could. It would hurt like heck, but you could pull it off. If instead, you got to the crash and burn point on your fifth (and last) interval where your time started to drop off and your legs felt like they would be a worthy target for pine beetles, then you went a bit too hard. The take away here is that next time you do these, go out just a tad easier and see if you can make those efforts more even.

Part of training intensity is learning what your body is capable of. To further complicate things, you are getting stronger and fitter as you go, so the thing you are trying to get familiar with is a moving target. But you will get there. And even if you don't execute the workout perfectly this time, you are way ahead of where you would be if you just did that same old steady paced slog for X hours.

Warm down another 15 minutes and call it good. Let's see: 15 minutes warm up, 5x3min ON with 4x3min rests in between, plus the 15 minute warm down... My math says 57 minutes - so there's your hour. Anything else is on your clock, but don't beat yourself up.

Have a great weekend.