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
May142009

WOD 5/14/2009

Buy In: Mobility, Partner Med Ball Situps, 2 min Jump Rope

WOD: Half Angie: For time, do:

50 Pull Ups

50 Push Ups

50 Sit Ups (AbMat)

50 Squats

You must finish each 50 before starting the next.

Cash Out: Stretch, Video #2 in Midline Series

Wednesday
May132009

WOD 5/13/2009

Buy In: Mobility, Push Press Drills with PVC

WOD: Push Press, 5-5-5-5-5

Cash Out: Tabata OH Squats, rest at the top with pass thrus.

Jack 20*
Cynthia 15*
Roger 14*
Leslie 12
Sue 13
Steph 15*
Julia 12*
Maire 11
Cyndie 17*
Laura 11
Shanna 9
Jenny 9
Jill 9


*straight across
Tuesday
May122009

WOD 5/12/2009

Buy In: Mobility, Med Ball Cleans

WOD: (5) Rounds for Time:

Run 275m

15 Box Jumps, 18"

15 Wall Balls, 20# (10#)

Cash Out: (15) GHD situps to horizontal, arms on chest or thru legs. Partner critique (spot). Remember to fire the quads as you initiate the situp.

Roger 16:00 10#
Chuck 17:50 10#
Deb 19:36 7#
Cynthia 19:30 10#
Karen 15:32 10#
Dave 15:22 20# 24"
Sue 18:31 7#
Leslie 23:09 10#x2.5,7#x2.5
Julia 21:20 7#
Maire 21:24 7#
Laura 20:00 7#
Jack 16:18 10#
Holly 17:45 7#
Matt 17:45 10#
Jean 19:56 7#
Sarah 18:27 7#
Kelly 20:08 10#
Shanna 20:08 7#
Monday
May112009

WOD 5/11/2009

Buy In: Mobility, Push Press Clinic

WOD: 8 Rounds of:

0:30 Deadlift

1:00 Burpees

0:30 Rest

Count total reps. We'll do this in 2-3 person teams.

Cash Out: Intro to the GHD

Roger 147 115lb
Deb 147 63lb
Chuck 120 115lb
Brian 149 135lb
Cyndie 145 63lb
Leslie 187 75lb
Laura 136 75lb
Maire 156 75lb
Julia 140 75lb
Jill 123 63lb
Jenny 119 63lb
Sue 185 75lb
Colby 191 75lb
Cynthia 169 75lb
Holly 181 75lb
Matt 151 115lb
Kelly 111 115lb
Friday
May082009

Weekend WOD 5/8/2009

9 minute Time Trial:

Pick your sport, and the terrain. Steady climb; flat; rolling - any would be good choices. Just try to mix it up so when we do TTs, you are not always doing the same thing. Whatever you pick, note the starting point and finish so that next time you come back to this same interval and terrain, you have a comparison. It does not have to be exactly 9 minutes, either.

Here is an example: Yesterday, I set out to do this TT, running on a long, steady hill (up, of course). I started from a convenient tree at the bottom. As I got close to 9 minutes on my watch, I realized that there was a nice intersection (easy to remember) maybe another minute further, so I made that my endpoint. Sure enough, I hit it at 9:50. Anything within roughly 8-10 minutes is just fine, and now I have my "9 minute steady climb" TT route. Next time I choose to do a 9 minute TT as a steady climb I'll do this route and have a comparison.

The goal here is to put out as hard an effort as possible, while keeping the output steady. If you die in the last 2 minutes, you screwed up, but hopefully learned something for next time. If you have enough gas left at 1:00 to go to pick up the pace significantly, you should have gone a little harder - next time...

Finish this baby off with a 10 minute or longer warm down and then hit the deck for (3) rounds of 10 Burpees+15 Situps. Why, do this after that nice warm down you say? Because, if we can look a few burpees in the eye without blinking after a hard effort, Mr. Rippetoe's cows won't be a problem.

Heck, we're not stopping with cows, anyway. We've got mountain lions.