Sunday Yoga

Sunday yoga at the gym has been paused for fitness in the park for the summer season.


TEEN Conditioning Series this summer

call Leigha for more info



Ski Conditioning Coming this Fall

Programing to get you ready for Skiing and Snowboarding

More details coming soon...

email cftagroup@gmail.com to be added to the list


CLICK HERE for the Current Schedule




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, July 22nd, 2019

Warm up: Barbell Warm Up

 WOD: Five rounds, on the six minute interval.
In each round, you will do three SETS of the following exercises:
          5 Snatch Grip Deadlifts
          4 Hang Power Snatch (From knees)
          3 OH Squats
          2 Snatch Ballance
          1 Full Squat Snatch
The objective is to go through the above SET without putting the bar down. If you do put the bar down during a set, you must immediately strip off at least 10 lbs and start that set over. You will do all three sets of a round at the same weight (unless you fail and must strip off weight).
You are trying to increase weight each ROUND, so be conservative at the start so you can go up each round for 5 total rounds.

Cash out: Mobility


SatURDAY, July 20th, 2019

Warm up: 3 rds
Post Office Run
10 Wall balls

Strength: Press
5 rds 3 reps @90% 3rm (on the 2 min interval)
Get your 3rm

Wod: Helen
3 rds
Run 400m
21 KB swings (24/16)
12 Pull ups

Cash out: Partner Tabata L-sits


Friday, July 19th, 2019

Warm up: Group Agility

Wod: Team Workout, 3 Rounds:
         20 wall balls
         20 KB swings (32/24)
         Post Office Run
         20 box jumps
         20 ball slams (50/30)
         Post Office Run
First team member starts at wall balls, next member starts wall balls when first member moves to next movement...

Cash out: PNF stretching


Thursday, July 18th, 2019

Warm up: Barbell warm up

Strength: Clean and Jerk
1 Clean and jerk on the min for 8 min (75%1rm)

Wod: 1 Sled Pull
20 Jerks (155/105)
1 Sled pull
20 HPCleans
1 Sled pull
20 Dead lifts
1 Sled pull

Cash out: Tabata hollow rock/superman


Wednesday, July 17th, 2019

Warm up: 3 rds with pvc or light bar

10 Hang Power Snatch

10 Behind the neck Snatch grip press

10 OH Squat

Strength: Snatch
2 Hang power snatch on the min for 8 min

Wod: 3 rds
9 SDHP (75/45)
9 Pull ups
9 Muscle snatch (75/45)
9 Burpees

Cash out: Ring practice