UPCOMING EVENTS

TEEN Conditioning Series this summer

call Leigha for more info

970-531-3138

 

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 Saturday 8-9am with Sue - 1/2 bootcamp, 1/2 yoga

AND....  Monday/Funday Boot Camp 11am Monday with Sue, Rachel, Julie, Kendra, Maire, or Kacik!

 

Olympic Weightlifting Class coming soon, too!

____________________________

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:

Wednesday
Oct212009

WOD Thursday, October 22, 2009

Buy In: Mobility, Snatch Complex

WOD: AMRAP in 17 minutes of:

(3) Pull-ups

(6) Hand Stand Push-ups

(9) Snatch (full squat)

Cash Out: Ring work - Dips on Toes

Wait, that didn't come out right. Our athletes, intellectual giants all, will be performing the dip movement on the rings, using their toes for assistance, if necessary.

Tuesday
Oct202009

WOD Wednesday, October 21, 2009

Buy In: Mobility, KB Warm-up, Push Jerk Review

WOD: Push Jerk, 5-5-5-5-5

Cash Out: Tim's Tabata Thumpers

On-Ramp Session WOD:

Teams! 2 person, 1 at a time, 4 rounds of:

Max Push-up

Max Pull-up

Monday
Oct192009

WOD Tuesday, October 20, 2009

Buy In: Mobility, Med Ball Clean Progression

WOD: For Time, 21-18-15-12-9-6-3 reps of

KB Swings right arm (53,35)

Sit-ups

KB Swings left arm (53,35)

Sit-ups

Cash Out: Snatch Progression

Sunday
Oct182009

WOD Monday, October 19, 2009

Buy In: Mobility, WU: Med Ball Sit-ups, Jump Rope, Wall Ball practice

WOD: Kind of Kelly...

For Time, Five Rounds of

Run 275m

(15) Box Jumps

(15) Wall Ball Shots

Compare results to 5/12/2009 (Ye Olde Self)

Cash Out: PNF some stuff you haven't PNF'd yet.

On-Ramp Session WOD:

For Time, 21-15-9

Rope Row

Burpees (yeah burpees)

Push Press

Run Shelly, Run!

Nice Job. Shelly emailed this morning to say she was feeling a little beat up after running the Denver Half Marathon yesterday. We will let her take a rest day. It looks like she had a great race on a nice day, and what is really cool is that she ran a negative split - she picked up the pace in the last half which is a very tough thing to do!

Thursday
Oct152009

WOD Friday, October 16, 2009

Buy In: Mobility

Warm-up, 4 rounds

(5) Pull-ups

(5) Plate cleans

(5) Push-ups

WOD: Five stations, 3 rounds through each station:

(20) Box Jumps (control station)

Monster KtoE's

Dumbell Press (20#/15#)

Burpees

Double Unders

Record TOTAL REPS.

Cash Out: Synchronized Monster Kipping Pull-ups - work on nailing the dismount!

On-Ramp WOD:

For Time, (3) rounds of
(50) Jump Rope
(15) Box Jump
(15) Plate Clean