UPCOMING EVENTS

 

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

 

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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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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

Tuesday
Apr212009

WOD 4/21/2009

Buy In: POSE Drills, DL Technique

WOD: Deadlift 5-5-5

Cashout: Tabata Pushups

4/21/2009 Tabata Pushups
Chuck 9
Tim 10
Leslie 6
Maire 3
Julia 6
Deann 9
Karen 10
Laura 4
Jack 3
Brian 8
Sue 7
Jean 5

Monday
Apr202009

WOD 4/20/2009

Buy In: Lunge Walks, KB Swings, KB Rack position, KB Front Squat, Pullup Practice

WOD: For time, 4 rounds of:

(10R) KB Front Squat (1.5 pood/1 pood)

(10) KB Swings, alternate hands

(10L) KB Front Squat

(10) Pullups

Cash Out: Yoga and Partner Hand Stand Drills

Laura 10:05
Sue 8:31
Chuck 8:13
Maire 10:28
Leslie 9:47
Cynthia 9:08
Jack 5:30
Adam 6:52
Brian 7:52
Darren 9:22
Jean 9:03
Shanna 10:29
Kelly 9:40
Thursday
Apr162009

Weekend WOD 4/17/2009

Reality Shoveling! Just when we thought it might be over...

Do as many rounds as possible in 15 minutes of:

20 Shovels L/20 Shovels R (if you run out of driveway or walk before the end, start shoveling the yard)

40 Air Squats

Run 200m (boots are fine, the neighbors already think you're nuts)

If you somehow escaped this dump or don't have anything to shovel, place hands on hips, tighten lumbar and abs, weight on heels, look upward and scream, "I am not worthy" (3X) then go right into the squats.

Wednesday
Apr152009

WOD 4/16/2009

 

Buy In:

Med Ball Sit Ups

Med Ball Clean Drills

WOD:

For time, 5 rounds of:

20 Pushups

20 KB Snatches (24kg/16kg, total reps - any side)

20 KB Backward Lunge pass (same weight KB, count 1 rep per knee touch)

Cash Out:

Starrett's Midline series - PNF stretches