UPCOMING EVENTS

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

970-531-3138

 

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
 
 
 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Search the CFTA website:

Tuesday
Apr282009

WOD 4/28/2009

Buy In: Todd & Boz Part 7 Mobility, correct set up for jumping pullups

WOD: AMRAP in 12 min

(10) Pullups (if you are doing assistance, we will avoid negatives)

(10R+10L) KB Thrusters

(30) Walking Lunges

Cash Out: Sumo Deadlift High Pull clinic

Leslie 4.3
Deann 5.6
Laura 3.3
Maire 3.6
Jack 4
Chuck 3.3
Adam 4
Colby 4.6
Linnea 4.6
Kelly 3.6
Shanna 3
Cynthia 6
Sue 5.6
Brian 3.3
Jean 3.6
Jenny 3.6
Kelly 4
Monday
Apr272009

WOD 4/27/2009

Buy In: Air Squats & Box Jumps

WOD: Front Squat 5-5-5

Cash Out: Partner Wall Ball (5)X30s/30s, score total reps

Basics are key. Not only is good technique important for safety, but it is also the most efficient way to produce power. We will drill the simple stuff in order to get it right so we can build into more weight and more complexity. The best way, for example, to get proper depth in the squat is to do more air squats, pushing the end range of motion while maintaining the lumbar arch, weight on the heels and knees tracking toes.

wallball:

Jack 93
Sue 42
Leslie 55
Laura 68
Adam 70
Tim 73
Maire 40
Darren 66
Jenny 38
Jean 37
Matt 77
Holly 56
Cynthia 51
Colby 54
Friday
Apr242009

Weekend WOD 4/24/2009

Get loose, then RUN, or BIKE an easy 10 minutes out, turn around and do 40sec intervals (POSE if running) back, with 20 lunge walk steps in between each interval until you are back to where you started.

If you're doing this on the bike and you live in the Highlands or some other lofty location where there's nothing but down out of the driveway, you might just want to consider coasting down the hill first, before starting the easy 10 minutes "out". Otherwise, you could be doing those 40sec intervals "back" for a very long time.

After another easy 10-15 min cool down, PNF stretch hamstrings and calves following this workout and 3X minimum each day.

 

"But screw your courage to the sticking place,
And we'll not fail."

Lady Macbeth (She might have made a good Oly Weightlifting Coach)

Thursday
Apr232009

WOD 4/23/2009

Buy In: Pose Drills, AbMat Sit Ups

WOD: AMRAP in 20 min:

(5) Knees to Elbows

(15) Squats

(15) AbMat Sit Ups

275m Run

Cash Out: PNF Stretching

Maire 5.25
Karen 7.5
Jack 6.75
Leslie 4.75
Jean 5.5
Laura 5.5
Deanne 6.75
Sue 6.75
Kelly 5.5
Matt 6.5
Holly 6
Darren 6.25
Shanna 5.5
Cynthia 5.75

 

Wednesday
Apr222009

WOD 4/22/2009

Buy In: Jump Rope, KB Twists, Kipping Pullup Drills

WOD: For time, 5 rounds of:

(15) Squat Thrusts

(10R+10L) KB Bent Row

Cash Out:

Front Rolls, Partner Handstands

Adam 5:50
Maire 9:01
Laura 8:10
Chuck 7:55
Karen 7:15
Sue 7:25
Jack 7:55
Deanne 7:20
Darren 8:09
Leslie 8:16
Cynthia 8:20
Colby 8:09
Shanna 9:04
Kelly 9:15