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

 

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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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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

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