UPCOMING EVENTS

Sunday Yoga

Sunday yoga at the gym has been paused for fitness in the park for the summer season.

 

TEEN Conditioning Series this summer

call Leigha for more info

970-531-3138

 

Ski Conditioning Coming this Fall

Programing to get you ready for Skiing and Snowboarding

More details coming soon...

email cftagroup@gmail.com to be added to the list

 

CLICK HERE for the Current Schedule

 

 

____________________________

We moved to Tabernash!

60 GCR 820 #4, next to WP Auto

 

 

 

 

 

Dropping in? You can sign up online for more information email us at cftagroup@gmail.com
 
 
 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Sunday
Dec272009

WOD Monday, December 28, 2009

Buy In: Mobility

Warm-up, 3 rounds of

10 Deadlift

7 Hang Power Cleans

5 Push Jerks

WOD: "Sit and Swing"

50-40-30-20-10

Kettlebell Swings (53/35)
Sit-ups

Cash Out: PNF Stretch

Thursday
Dec242009

WOD Saturday, December 26, 2009

Special Post Christmas WOD.

Bring (beg, borrow or steal) skate skis, classic skis or snowshoes, (your choice and it does not make any difference which mode you use for the workout). This will be a CrossFit WOD on snow. We'll be outside the whole time, so come prepared.

It will be fun, no attendance limit, just show up, On-Rampers, too!

Wednesday
Dec232009

Thursday, Christmas Eve 2009

MORNING WORKOUTS ONLY TODAY! 6:15am & 7:45am

Buy in: Burgener Snatch Skill Transfer Exercises with wtd PVC

WOD:


5 rounds for time of:



10 Ball Slams (30/20) *make the floor shake like a bowl full of jelly


15 Ball Thrusters (30/20) *you're Rudolf and if you don't get an explosive launch off the roof you're on the ground under your eight buddies, a sled, and the fat dude with his swag.


20 Kettlebell Swings (53/35) *you are the big guy swinging the bag full of goodies and we need a "Ho", every rep


275 m Run *run hard enough that you have visions of something dancing in your head



Cash Out:  PNF

Tuesday
Dec222009

WOD Wednesday, December 23, 2009

Buy In:
KB Warm UP:  1 min each of:  2 arm swing, rolling sit up, figure 8, thumpers

Squat Clean, Split Jerk Review with weighted PVC

WOD:
8 x 3 reps on 3 minutes of C&J (full squat clean and split jerk)

Cash Out:
Tabata middle to middle sit-up

Monday
Dec212009

WOD Tuesday, December 22, 2009

Buy In: Warm UP:
3 rounds of:  5 push ups, 10 sit ups, 15 squats

WOD:
Weighted Pullups (Strict)
3 - 3 - 3 - 3 - 3

~ Then ~
"3 minutes with HSPUs"
As many rounds as possible in 3 minutes of:

3 Strict Pullups
5 Handstand Pushups  (knees/toes on box)
7 Knees to Elbows
Rest 2 minutes and repeat 2 more times, for a total of three 3-minute rounds. Your score is the total number of reps completed in each 3-minute round.

Cash Out: 1 min each of row, light bench press, GHD, double pole.  Stretch/rest 1 min between each.