TEEN Conditioning Series this summer

call Leigha for more info




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!



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:


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.


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


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)


KB Swings left arm (53,35)


Cash Out: Snatch Progression


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!


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#)


Double Unders


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