UPCOMING EVENTS

 

Ski Conditioning

Oct 2nd-Nov 22nd

8 Weeks

5:30-6:30pm

$95

Sign up here!

 

Fall Class Changes

Oct 2nd - Nov 22nd

Wednesday night CrossFit 6:30-7:30pm

Friday night Team WOD 6:30-7:30pm

 

Sunday Yoga is Back!

10-11am with Rachel

 

 

CLICK HERE for the Current Schedule

 

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We moved to Tabernash!

60 GCR 820 #4, next to WP Auto

 

 

 

 

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

 
 
 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Monday
Dec282009

WOD Tuesday, December 29, 2009

Buy In: Mobility, KB Warm-up

WOD: Team AMRAP, 2 person teams

AMRAP in 20 minutes of:


25 Squats
10 Pullups
10 Ring Dips

*Only one partner can work at a time. First person must finish squats before second person starts pullups. First person does ring dips once second is finished with pullups
etc.. Leap frog each other for max cycles in 20 minutes.

Cash Out: Triple Lindy Handstand Push-ups.

Sunday
Dec272009

WOD Monday, December 28, 2009

Buy In: Mobility

Warm-up, 3 rounds of

10 Deadlift

7 Hang Power Cleans

5 Push Jerks

WOD: "Sit and Swing"

50-40-30-20-10

Kettlebell Swings (53/35)
Sit-ups

Cash Out: PNF Stretch

Thursday
Dec242009

WOD Saturday, December 26, 2009

Special Post Christmas WOD.

Bring (beg, borrow or steal) skate skis, classic skis or snowshoes, (your choice and it does not make any difference which mode you use for the workout). This will be a CrossFit WOD on snow. We'll be outside the whole time, so come prepared.

It will be fun, no attendance limit, just show up, On-Rampers, too!

Wednesday
Dec232009

Thursday, Christmas Eve 2009

MORNING WORKOUTS ONLY TODAY! 6:15am & 7:45am

Buy in: Burgener Snatch Skill Transfer Exercises with wtd PVC

WOD:


5 rounds for time of:



10 Ball Slams (30/20) *make the floor shake like a bowl full of jelly


15 Ball Thrusters (30/20) *you're Rudolf and if you don't get an explosive launch off the roof you're on the ground under your eight buddies, a sled, and the fat dude with his swag.


20 Kettlebell Swings (53/35) *you are the big guy swinging the bag full of goodies and we need a "Ho", every rep


275 m Run *run hard enough that you have visions of something dancing in your head



Cash Out:  PNF

Tuesday
Dec222009

WOD Wednesday, December 23, 2009

Buy In:
KB Warm UP:  1 min each of:  2 arm swing, rolling sit up, figure 8, thumpers

Squat Clean, Split Jerk Review with weighted PVC

WOD:
8 x 3 reps on 3 minutes of C&J (full squat clean and split jerk)

Cash Out:
Tabata middle to middle sit-up