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!

____________________________

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:

Tuesday
Jul072009

WOD Wednesday, July 8, 2009

Buy In: Mobility, Squat the Wall, Kipping Pull-Up Drill

WOD: Amrap, 14 minutes:

(5) Thrusters

(7) Hang Power Cleans

(10) Sumo Deadlift High Pulls

Cash Out: Rope Climbs and Monkey Bars

S2C2: Lift Shoulder Press 3-3-3-3-3, WOD Amrap @ 8 min

Monday
Jul062009

WOD Tuesday, July 7, 2009

It's going to be a sunny day.

Buy In: Mobility, Squat the wall, warm-up jog down to red barn, demo sandbag C&S.

WOD: Sandbags and a Hill #1. For time:

From start at barn, carry sandbag to top of sledding hill

(21) Sandbag Clean and Squats (alternate shoulders)

leave sandbag, run sledding hill loop

(15) Sandbag Clean and Squats (alternate shoulders)

leave sandbag, run sledding hill loop

(9) Sandbag Clean and Squats (alternate shoulders)

Carry sandbag back to start

Cash Out: Jog home, stretch.

S2C2 Lift: Deadlift 5-5-5-5-5

Sunday
Jul052009

WOD Monday, July 6, 2009

Buy In:

Mobility, 2X (10 Med Ball Pull overs against wall + 10 Burpees)

Squat the Wall

WOD: Back Squat 3-3-3-3-3

Cash Out: Overhead Squat Off - in groups of two, flip coin to determine leader (goes first), competitor tries to match squat for squat. Winner is last one standing, and advances to next round/finals.

S2C2: Tabata AbMat Sit-ups

 

Friday
Jul032009

Weekend WOD, Friday, July 3, 2009

"Beat Your Clone"

Two things first:

1. Happy Fourth of July. Enjoy it, celebrate it and take a minute to ponder what it means.

2. Remember there are a lot of folks celebrating with you this weekend. If you are on the road - driving, biking or running, keep your head up.

Here is a gem from CrossFit Endurance. Any terrain will work, but this one lends itself better to consistent grade rather than rolling. As always, this can be bike, run or swim.

Warm up for 10-15 minutes with at least three 20-30s pickups (go hard) in the last 5 minutes.

4:00 ON, 3:00 OFF, 2:00 ON, 0:30 OFF, 1:00 ON, 3:00 OFF, 2:00 ON, 0:30 OFF, 4:00 ON and you are done.

The fine print on this one says "Cover as much distance as possible during each ON". Just keep moving easy during the "OFF".

So, how to go about this one?

Try this: Pretend you have a clone. Same body, same fitness level, same bike and arthritic left knee. In fact, this dude even ate the same cinnamon roll for breakfast this morning. The only difference is your clone doesn't have the benefit of reading this. But the two of you are about to do this workout together, and it's a race.

You are racing for the total accumulated distance you can cover during the "ON" portions of the workout. The only way you are going to beat your clone is to do these intervals perfectly: Go as hard as you can while keeping the effort/pace steady for each of the intervals. If you go out too hard in the first 4:00, somewhere before you reach the end you will falter and your clone will pass you by. On the other hand, if you are too conservative early, your clone will be too far ahead to catch at the end.

So, be smart. Beat up on your clone, not yourself.

 

 

Wednesday
Jul012009

WOD Thursday, July 2, 2009

Buy In: Mobility, Warm-up: 15 KB swings ea arm, 15 squats

WOD: For time, 21-15-9 reps of:

Thrusters

Pull-ups (Ring or strict bar)

Cash Out: Turkish Get-up 2 min ea side.

S2C2 Lift: Clean and Jerk