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
May072009

WOD 5/7/2009

Buy In: Mobility, Goblet Squat review

WOD: (4) Rounds for Time of 21,15,9,3 reps

Pullups

Goblet Squats 24kg (16kg)

Pushups

Cash out: Be Very Alive - 2 minutes ea @ climbing wall, handstands, rope and monkey bars

Do yourself a favor this weekend and read "Be Alive. Be Very Alive" by Mark Rippetoe, in the CrossFit Journal.

Fear Not the Cows...

Roger 7:08 12kg
Adam 7:28 16kg
Deb 8:55 8kg
Cynthia 8:36 8kg
Leslie 8:47 8kg
Maire 8:36 8kg
Laura 7:31 8kg
Deanne 5:07 8kg
Sue 4:58 8kg
Jill 7:42 8kg
Shanna 6:58 8kg
Matt 6:56 16kg
Holly 7:15 12kg

 

Wednesday
May062009

WOD 5/6/2009

Buy In: Mobility, POSE Drills, Plate Cleans

WOD: 5 rounds on the 5 minute interval:

400m Run

Run them as fast as possible with as little deviation as possible between rounds. Record slowest!

Cash Out: Turkish Getups, PNF stretch hamstrings & calves

slowest round (seconds)
Roger 88
Brian 88
Chuck 105 (row)
Adam 87
Jack 101 (row)
Deb 118
Cynthia 101
Karen 87
Leslie 147
Sue 114
Deanne 94
Maire 123
Laura 104
Steph 88
Jill 124
Shanna 130

 

 

Tuesday
May052009

WOD 5/5/2009

Buy In: Boz #7 Mobility, Press Clinic

WOD: Shoulder Press 3-3-3-3-3

Cash Out: Tabata Jumping Pullups (score lowest round)

Tabata Jumping Pullups
Chuck 7
Adam 10
Brian 6
Cynthia 7
Deb 7
Jack 5
Karen 10
Leslie 7
Laura 7
Deanne 10
Maire 7
Sue 10
Colby 9
Jill 6
Matt 11
Holly 8
Jenny 9
Shanna 6
Monday
May042009

WOD 5/4/2009

Buy In: Clean Clinic

WOD: 5 rounds for time:

(10) Supermans

(20) Sit Ups

(10) Dips

Cash Out: Accumulate 2:00 min static plank, midline series

Chuck 13:56
Brian 14:11
Sue 08:36
Adam 08:10
Jack 08:05
Maire 11:14
Laura 09:36
Leslie 09:18
Kelly 09:50
Shanna 11:50
Matt 10:40
Holly 09:15
Jenny 11:35
Cynthia 10:20
Friday
May012009

Weekend WOD 5/1/2009

Hill Repeats: Run (POSE, of course), Bike or (Jack's favorite) Hike with weight. You will need a hill that offers 4-6 minutes of "up", so take that into account. Moderately steep is fine, except for hikers with weight who will need a decent grade.

Buy In: (20) Burpees + (20) Sit Ups then an easy 15 minutes on flat to rolling terrain with (5) 15 second pickups in the last half of this warmup.

WOD: Pick a hill that offers at least 4-6 minutes of climb. You are going to do a total of (3) climbs on the same section of hill, BUT EACH TIME UP WILL BE A LITTLE FASTER THAN THE ONE BEFORE! Start the first climb from a point you will remember each time (sign post, fire hydrant, etc). Go hard on the first climb, but not TOO hard (keep reading), for 4-6 minutes until you come to another post or marker you will remember as the "top" each time. Turn around and coast or jog back down to your starting point and repeat the climb two more times. Your objective is to complete each successive climb just a little bit faster than the previous one. Each time you miss, you will do (20) Burpees at the top before coasting back down.

Cash Out: Easy warm down for at least 10 minutes, then PNF stretch hamstrings and calves while you are "hot" and at least 6 times total for the weekend. Kelly Starrett says that will get you a "C", so if you are feeling like you want A or B progression, stretch those babies even more. You will be amazed at how this will help your squat depth and your tight back, just to name a couple of markers to look for.