UPCOMING EVENTS

Come & Celebrate our 10 YEAR ANNIVERSARY as a Crossfit Gym!

$10 for 10 Classes (Available April & May only) CLICK HERE TO SIGN UP

6pm Friday, May 31st FREE Team WOD and Potluck Celebration After (no Crossfit experience needed!)

TELL YOUR FRIENDS!  Kids & dogs always welcome

 

NEW CLASSES: 

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 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.

 

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Search the CFTA website:

Saturday
Jul252009

What I did on my vacation

What do CrossFit affiliate owner/trainers do on their vacation?

Well, we swam (in warm lakes, no less), ran, biked, canoed, waterskied and, of course, did some CrossFit workouts on the road. As many of you know, this can be an adventure. Here are some highlights from ours:

On our drive to Minnesota, we stayed overnight in Sioux Falls, SD. There just happened to be a CrossFit gym a short 15 minute run down the road. Chris Mello, owner and operator of CrossFit Sioux Falls invited us to join their 6:15am session where we enjoyed a 10-9-8-7-6-5-4-3-2-1 of Burgener Burpees, Box Jumps and KB swings.

And just what is a Burgener Burpee, you ask? Well, it is a normal burpee, executed while holding onto dumbbell in each hand. Instead of a normal jump to vertical, you do a clean with the dumbbells and then a press. We were schooled in the exercise by none other than Cody Burgener, son of renound Oly lifting coach Mike Burgener. Cody is a trainer at CFSF while playing baseball for the U of SD. We loved these so much that I stopped at Wal-Mart on the drive back and filled up the van with enough DBs to make this exercise work at CFTA.

Here are some CF workouts done at various places and improvisations noted:

1. Nancy - 5 rounds of Run and OH squats. Did this at a globo gym. They had a power rack (open type, not a cage) and one of those tracks around the exercise equipment. No bumpers, all steel, so I set the safety bars up to where I figured if I had to dump they might catch the bar. Fortunately, I did not have to find out if this worked. Nobody grabbed my bar while I was running, either.

2. Run & squat. Easy one for the road - requires no equipment.

3. HPSUs and L pull-ups. I took rings with us and hooked them up to a basement beam. The "L pull-ups" were actually pull-ups done from a seated position on the floor. Easier than real L PUs, and can be further scaled by leaving the feet on the floor if you want. HPSUs can be scaled with anything you want to put your feet on. Karen used an old desk in my parent's basement. Rings travel well...

4. Amrap 20min, 5 Pull-ups, 10 Push-ups, 15 Sit-ups. Used a swing set at the resort we were staying at for a pull-up bar. The bar was a full 2" in diameter with about 40 coats of paint on it. But it worked...

5. 4 rounds 20 knees to elbows, 20 burpees, 400m run. Swing set again...

6. Joshie - 3 rounds of 21 dumbbell squat snatch R, 21 L pull-ups, 21 db sqt snatch L, 21 L pull-ups. I stole the resort's adjustable dumbbells and enough plates from the "fitness room" to make (2) 40 lbs and took to a place where I could anchor my rings above. Did the same type of scaled L pull-ups off the ground.

And, on the drive home, we stayed overnight in Pierre, SD. That's pronounced "peer" if you were wondering. Steve Cable, owner and operator of Dakota CrossFit, invited us to his 5:15am session. That's 4:15am MDT, by the way. Anyway, we enjoyed a great Tabata Something Else with Steve's gang.

But now Karen is on to me and I probably won't be allowed to map any more routes that just happen to overnight in places with CrossFit gyms. Oh well.

 

Tuesday
Jul142009

WOD 7/15 thru 7/26

You are on your own. Here are 104 ideas to inspire you.

Back in the CrossFit Thin Air Gym on MONDAY, July 27!

Monday
Jul132009

WOD Tuesday, July 14, 2009

Buy In: Mobility, (15) Plate Cleans, Ring Progression (accumulate 2 min)

WOD: 5 rounds of 400m Run on 3:00 interval, record slowest.

Cash Out: Ab Sequence: 1 min ea. side Full TGU, 1 min Rot Sit-up ea. dir, 1 min Twists

S2C2: OH Squat, 15-12-9

Sunday
Jul122009

WOD Monday, July 13, 2009

Buy In: Mobility, 2X (5 push-ups, 10 sit-ups, 15 wall squats), Jump Rope 2 min

WOD: Deadlift 3-3-3-3-3

Cash Out: AMRAP 5 min:

5 Wall Ball

10 AbMat Sit-ups

15 Two Hand KB Swings

S2C2 Lift: CF Total = 1 Back Squat + 1 Shoulder Press + 1 Deadlift (work up to max on ea.)

Wednesday
Jul082009

WOD Thursday, July 9, 2009

Buy In: Mobility, Run 275m, 15 sit-ups

WOD: Half Cindy, AMRAP 10 minutes:

(5) Pull-ups

(10) Push-ups

(15) Squats

Cash Out: Snatch Balance Progression

S2C2 Lift: Hang Power Snatch, 8x3 on the 2 min