UPCOMING EVENTS

CrossFit Open 2020

10/10/19-11/11/19

Open WODs will be Fridays

at 7am and 6:30pm

Register here

 

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

 

____________________________

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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Thursday
Sep122019

Friday, September 13th, 2019

Warm up: 3 rds
10 wall balls
10 shoulder touches
10 med ball sit ups

Wod: 3 person Teams 
4 Min AMRAP
Sled Push
Sled Pull
1 min Rest
4 min AMRAP
Push up
Pull up
1 min Rest
4 min AMRAP
Push press (95/65)
Double pole (Cal.)
1 min Rest
4 min AMRAP
Dips
SDHP (95/65)
Only 2 teamates work at 1 time. Switch as needed

Cash out: 1/2 Tabata T2B

Wednesday
Sep112019

Thursday, September 12th, 2019

Warm up: 3 rds
Post Office Run
10 Burpees

Strength: Pause front squats
4 rds 3 reps @ 90% 5rm

Wod:4 rds
10 Wall balls
8 Pull ups 
10 Wall balls
8 HSPU

Cash out:Hand stand practice

Tuesday
Sep102019

Wednesday, September 11th, 2019

Warm up: KB w/u

Barbell warm up

Strength: Hang snatch
3@60%, 2@70%, 2@75%, 2@80%, 2@85%
On the 90 sec.

Wod: 3 rds
21 Power snatch (75/45)
21 Double unders

Cash out: Tabata Hollow Rock/Superman

Monday
Sep092019

Tuesday, September 10th, 2019

Warm up: 10 right hand swings
               10 left hand swings
               10 two hand swings
               10 figure eights with a squat
               10 thumpers
               10 rotation sit ups each direction
               10 quarter get ups each side

Strength: Press
4 rds 5 reps @ 90% 5rm
or 
Get your 5rm

Wod: 10 Dead lifts @225/135-Run 275-15 Push ups
8 Dead lifts-Run 275-15 Push ups
6 Dead lifts-Run 275-15 Push ups
4 Dead lifts-Run 275-15 Push ups
2 Dead lifts-Run 275-15 Push ups


Cash out: Tabata sit ups

Sunday
Sep082019

Monday, September 9th, 2019

Warm up: Barbell warm up

Strength: Cleans
3@ 65%, 2@70%, 2@75%, 2@80%, 2@85%
On the 90 sec

Wod: 5 rds 
1 min rest between rds
Sprint 100M
50 Squats

Cash out: Mobility