UPCOMING EVENTS

CANCELLED CLASSES DUE TO WEATHER:

3/13 6PM CROSSFIT CLASS

3/14 5:45AM BOOTCAMP

 

Crossfit Open WODs 

Fridays at 7am or 6pm

 

NEW CLASSES: 

BOOTCAMP Tuesday/Thursday 5:45-6:30am with Kendra STARTING TUESDAY FEB 5TH

(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 and Sunday from 8-10 am.

 

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Search the CFTA website:

Monday
May182009

WOD 5/18/2009

Buy In: Mobility, Push Press with PVC

WOD: AMRAP, 18 minutes:

Run 275

10 Box Jumps

10 Pullups

10R+10L KB Push Press, 53lb (35lb)

Cash Out: Push Jerk Clinic

Roger 5 35lb
Monica 3.5 18lb
Jack 5 35lb
Jean 4 18lb
Chuck 3.5 35lb
Sue 4.75 18lb
Leslie 3.25 26lb
Maire 3.75 18lb
Laura 4.25 18lb
Holly 4.5 26lb
Julie 4 18lb
Cyndie 4.25 18lb
Matt 3.5 35lb 24"box
Kelly 4 35lb
Shanna 3.75 18lb
Sarah 4 26lb
Rachel 3.75 18lb
Jenny 3.25 18lb
Jill 4 18lb
Friday
May152009

Weekend WOD 5/15/2009

Some of the trails are beginning to dry out nicely, and of course, you're going to be out there on your bike or running this weekend, right? If you are going to enjoy riding or running this summer you do need more than fitness and strength. You're going to need to hone the sport specific skills that will allow you to harness all of the power producing capacity we have been working on.

What's really cool about the type of training we have been focusing on (less volume, higher intensity), is that now you have time to do the skill work without feeling guilty. You may be used to doing that long, slow distance ride or run (steady pace) that was supposed to "do it all". And no doubt, if you do enough of that, you are going to get some sport specific practice just because you are out there long enough.

But now, for example, you can go out on the bike to have fun and practice your skills. When you get to that section of single track that doesn't go the way you wanted, or that little drop over the rocks that you wish you could clean, turn around and repeat it a few times until it feels better. It's NOT about maintaining that slog pace until you bonk. And you can do this with a group of different abilities (friends, kids, etc.).

Are you getting this? Just like in the gym, there is a time and place in your sport for practicing those skills that transfer into work economy. You get better at a skill by repeating it - drilling it. Don't waste that opportunity by missing the objective of the workout.

And why won't you feel guilty doing this, you ask? Because you are also going to get in some intensity this weekend:

You can do this interval set a number of different ways, but how about trying this one: On a rolling loop or out and back with varied terrain, warm up for 10-15 minutes with a few 20-30s pickups toward the end. Then just do this series, as hard as possible. Sometimes you will hit the ON going up, sometimes flat, and sometimes down. That's the way it works and it is all good stuff - just go hard. It looks much more complicated than it is - just remember it is always 1 minute ON, with a ladder rest:

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Warm down another 10 minutes and you have done your intensity. Now go have fun and get better at your sport.

Thursday
May142009

WOD 5/14/2009

Buy In: Mobility, Partner Med Ball Situps, 2 min Jump Rope

WOD: Half Angie: For time, do:

50 Pull Ups

50 Push Ups

50 Sit Ups (AbMat)

50 Squats

You must finish each 50 before starting the next.

Cash Out: Stretch, Video #2 in Midline Series

Wednesday
May132009

WOD 5/13/2009

Buy In: Mobility, Push Press Drills with PVC

WOD: Push Press, 5-5-5-5-5

Cash Out: Tabata OH Squats, rest at the top with pass thrus.

Jack 20*
Cynthia 15*
Roger 14*
Leslie 12
Sue 13
Steph 15*
Julia 12*
Maire 11
Cyndie 17*
Laura 11
Shanna 9
Jenny 9
Jill 9


*straight across
Tuesday
May122009

WOD 5/12/2009

Buy In: Mobility, Med Ball Cleans

WOD: (5) Rounds for Time:

Run 275m

15 Box Jumps, 18"

15 Wall Balls, 20# (10#)

Cash Out: (15) GHD situps to horizontal, arms on chest or thru legs. Partner critique (spot). Remember to fire the quads as you initiate the situp.

Roger 16:00 10#
Chuck 17:50 10#
Deb 19:36 7#
Cynthia 19:30 10#
Karen 15:32 10#
Dave 15:22 20# 24"
Sue 18:31 7#
Leslie 23:09 10#x2.5,7#x2.5
Julia 21:20 7#
Maire 21:24 7#
Laura 20:00 7#
Jack 16:18 10#
Holly 17:45 7#
Matt 17:45 10#
Jean 19:56 7#
Sarah 18:27 7#
Kelly 20:08 10#
Shanna 20:08 7#