Ski Conditioning

Oct 2nd-Nov 22nd

8 Weeks



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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



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We moved to Tabernash!

60 GCR 820 #4, next to WP Auto





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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

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#

WOD 5/11/2009

Buy In: Mobility, Push Press Clinic

WOD: 8 Rounds of:

0:30 Deadlift

1:00 Burpees

0:30 Rest

Count total reps. We'll do this in 2-3 person teams.

Cash Out: Intro to the GHD

Roger 147 115lb
Deb 147 63lb
Chuck 120 115lb
Brian 149 135lb
Cyndie 145 63lb
Leslie 187 75lb
Laura 136 75lb
Maire 156 75lb
Julia 140 75lb
Jill 123 63lb
Jenny 119 63lb
Sue 185 75lb
Colby 191 75lb
Cynthia 169 75lb
Holly 181 75lb
Matt 151 115lb
Kelly 111 115lb

Weekend WOD 5/8/2009

9 minute Time Trial:

Pick your sport, and the terrain. Steady climb; flat; rolling - any would be good choices. Just try to mix it up so when we do TTs, you are not always doing the same thing. Whatever you pick, note the starting point and finish so that next time you come back to this same interval and terrain, you have a comparison. It does not have to be exactly 9 minutes, either.

Here is an example: Yesterday, I set out to do this TT, running on a long, steady hill (up, of course). I started from a convenient tree at the bottom. As I got close to 9 minutes on my watch, I realized that there was a nice intersection (easy to remember) maybe another minute further, so I made that my endpoint. Sure enough, I hit it at 9:50. Anything within roughly 8-10 minutes is just fine, and now I have my "9 minute steady climb" TT route. Next time I choose to do a 9 minute TT as a steady climb I'll do this route and have a comparison.

The goal here is to put out as hard an effort as possible, while keeping the output steady. If you die in the last 2 minutes, you screwed up, but hopefully learned something for next time. If you have enough gas left at 1:00 to go to pick up the pace significantly, you should have gone a little harder - next time...

Finish this baby off with a 10 minute or longer warm down and then hit the deck for (3) rounds of 10 Burpees+15 Situps. Why, do this after that nice warm down you say? Because, if we can look a few burpees in the eye without blinking after a hard effort, Mr. Rippetoe's cows won't be a problem.

Heck, we're not stopping with cows, anyway. We've got mountain lions.



WOD 5/7/2009

Buy In: Mobility, Goblet Squat review

WOD: (4) Rounds for Time of 21,15,9,3 reps


Goblet Squats 24kg (16kg)


Cash out: Be Very Alive - 2 minutes ea @ climbing wall, handstands, rope and monkey bars

Do yourself a favor this weekend and read "Be Alive. Be Very Alive" by Mark Rippetoe, in the CrossFit Journal.

Fear Not the Cows...

Roger 7:08 12kg
Adam 7:28 16kg
Deb 8:55 8kg
Cynthia 8:36 8kg
Leslie 8:47 8kg
Maire 8:36 8kg
Laura 7:31 8kg
Deanne 5:07 8kg
Sue 4:58 8kg
Jill 7:42 8kg
Shanna 6:58 8kg
Matt 6:56 16kg
Holly 7:15 12kg