Join us on Memorial Day

Monday, May 27, 2019

One Class Only 9am

Everyone welcome, we will modify to fit your ability!

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


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 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!



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


















































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WOD Thursday, July 30, 2009

Announcement: Friday is bring your bike to CF if you want to do the bike option day.

Buy In: Mobility, Light KB Swings

WOD: AMRAP, 13 minutes:

5 Box Jumps

10 Burpees

15 KB Swings

Cash Out: AB Complex

S2C2 Lift: 8x3 Snatch on the 2 minute interval.


WOD Wednesday, July 29, 2009

Buy In: Mobility, SDHP with KB

WOD: Shoulder Press 3-3-3-3-3

Cash Out: Tabata Squats

S2C2: Press 15-12-9


WOD Tuesday, July 28, 2009

Buy In: Mobility, Deadlift and Push Press movements

WOD: 5 rounds of:

Max set of Push-ups

Max set of Pull-ups

These are not for time - we'll do this with a partner much like we do a lifting workout. Just do a set to failure and then recover as your partner(s) do their set.

Cash Out: Tabata AbMat Sit-ups

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


WOD Monday, July 27, 2009

We're back at it!

Buy in: Mobility, Squat Clinic, Press Clinic

WOD: For Time, 2 rounds of:

(10) KB Waiter Lunge Right

(10) KB 1 Arm Press Left

275m Run

(10) KB Waiter Lunge Left

(10) KB 1 Arm Press Right

275m Run

Cash Out: PNF Stretch and a movie...

S2C2 Lift: Back Squat 5-5-5-5-5


What I did on my vacation

What do CrossFit affiliate owner/trainers do on their vacation?

Well, we swam (in warm lakes, no less), ran, biked, canoed, waterskied and, of course, did some CrossFit workouts on the road. As many of you know, this can be an adventure. Here are some highlights from ours:

On our drive to Minnesota, we stayed overnight in Sioux Falls, SD. There just happened to be a CrossFit gym a short 15 minute run down the road. Chris Mello, owner and operator of CrossFit Sioux Falls invited us to join their 6:15am session where we enjoyed a 10-9-8-7-6-5-4-3-2-1 of Burgener Burpees, Box Jumps and KB swings.

And just what is a Burgener Burpee, you ask? Well, it is a normal burpee, executed while holding onto dumbbell in each hand. Instead of a normal jump to vertical, you do a clean with the dumbbells and then a press. We were schooled in the exercise by none other than Cody Burgener, son of renound Oly lifting coach Mike Burgener. Cody is a trainer at CFSF while playing baseball for the U of SD. We loved these so much that I stopped at Wal-Mart on the drive back and filled up the van with enough DBs to make this exercise work at CFTA.

Here are some CF workouts done at various places and improvisations noted:

1. Nancy - 5 rounds of Run and OH squats. Did this at a globo gym. They had a power rack (open type, not a cage) and one of those tracks around the exercise equipment. No bumpers, all steel, so I set the safety bars up to where I figured if I had to dump they might catch the bar. Fortunately, I did not have to find out if this worked. Nobody grabbed my bar while I was running, either.

2. Run & squat. Easy one for the road - requires no equipment.

3. HPSUs and L pull-ups. I took rings with us and hooked them up to a basement beam. The "L pull-ups" were actually pull-ups done from a seated position on the floor. Easier than real L PUs, and can be further scaled by leaving the feet on the floor if you want. HPSUs can be scaled with anything you want to put your feet on. Karen used an old desk in my parent's basement. Rings travel well...

4. Amrap 20min, 5 Pull-ups, 10 Push-ups, 15 Sit-ups. Used a swing set at the resort we were staying at for a pull-up bar. The bar was a full 2" in diameter with about 40 coats of paint on it. But it worked...

5. 4 rounds 20 knees to elbows, 20 burpees, 400m run. Swing set again...

6. Joshie - 3 rounds of 21 dumbbell squat snatch R, 21 L pull-ups, 21 db sqt snatch L, 21 L pull-ups. I stole the resort's adjustable dumbbells and enough plates from the "fitness room" to make (2) 40 lbs and took to a place where I could anchor my rings above. Did the same type of scaled L pull-ups off the ground.

And, on the drive home, we stayed overnight in Pierre, SD. That's pronounced "peer" if you were wondering. Steve Cable, owner and operator of Dakota CrossFit, invited us to his 5:15am session. That's 4:15am MDT, by the way. Anyway, we enjoyed a great Tabata Something Else with Steve's gang.

But now Karen is on to me and I probably won't be allowed to map any more routes that just happen to overnight in places with CrossFit gyms. Oh well.