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

 

____________________________

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
Aug072019

Thursday, August 8th, 2019

Warm up: Barbell warm up

Strength: Press 4 rds 5 reps@85% (rest 2 min)
or
10 min to get your 5rm

Wod: 8 min AMRAP
1 Ball slam
1 Pull up (C2B) 
1 Clean & Jerk (135/95)
2 Ball slams
2 Pull ups (C2B) 
2 Clean & Jerks
3 Ball slams
3 Pull ups (C2B)
3 Clean & Jerks
..........
Continue for 8 min

Cash out: Mobility

Tuesday
Aug062019

Wednesday, August 7th, 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: 3 rds max pull ups on the 2 min
30 sec supermans during the rest

Wod: 5 rds 
30 sec Dead Lifts (255/165)
30 sec rest
30 sec Box jumps
30 sec rest
30 sec push ups
30 sec rest

Cash out: Hand stand walks

Monday
Aug052019

Tuesday, August 6th, 2019

Warm up: Barbell

Strength: Snatch
2 rds 3 reps@65%, 3 rds 3 reps@75% on the 90 sec interval

Wod: 10-9-8...1
Power snatch (115/75)
Burpees

Cash out: 1/2 Tabata L-Sits
Alternate with a partner

Sunday
Aug042019

Monday, August 5th, 2019

Warm up: Row 500
1/2 Tabata KB swings
2 min jump rope

Strength: Back squats
4rds 5reps @ 90% of 5rm
or
10 min to get a 5rm

Wod: Annie
50-40-30-20-10
Double unders
Sit ups

Cash out: Muscle up practice

Friday
Aug022019

SatURDAY, August 3rd, 2019

Warm up: Barbell warm up

Strength: Push Press 
4 rds 5 reps @90% of your 1RM
or
15 min to get your 1RM

Wod: Death by Thruster (115/75)
1 Thruster on the 1st min
2 Thruster on the 2nd min
......continue until you can't complete the reps in the min. 

Cash out:Tabata L-Sits
Alternate with a partner