2014-12-20

December 19th, 2014
by:

FTX CrossFit -Saturday

FTX 12 Days of Christmas (Time)

Instructions –For time perform the number of reps corresponding to the exercise number following the same pattern as the 12 Days of Christmas song, i.e. 1 – 2,1 – 3,2,1 – 4,3,2,1 – 5,4,3,2,1 and so on:

  1. Squat Clean Rx+ 135/95# / Rx 95/65#
  2. Push-Press Rx+ 135/95# / Rx 96/65#
  3. Deadlift Rx+ 135/95# / Rx 96/65#
  4. Rx+ Alt. Pistol Squats (2/2) / Rx Goblet Squats 55/35#
  5. Rx+ & Rx Bar-facing Burpees
  6. Rx+ Alt. one-arm push-ups / Rx Spiderman Push-ups
  7. Rx+ & Rx T2B
  8. Rx+ & Rx Wallball 20#/14# @ 10′/9′
  9. Rx+ C2B Pull-ups / Rx Pull-ups
  10. Box Jumps Rx+ 30″/24″ / Rx 24″/20″
  11. KBS Rx+ 70/55# / Rx 55/35#
  12. Rx+ & Rx Wall Walks

12_days

2014-12-19

December 18th, 2014
by:

FTX CrossFit - Friday

Our Christmas party is tonight at 6:30pm-9:30pm. Our last class today is at 3:30pm.

ChristmasPotluck

Metcon

For 30 minutes alternate every 3 minutes between rowing/airdyne for calories and doing sets of 5 deadlifts. You will row 4x and do the airdyne 1x.

  • Rowing/airdyne for calories.
    (Record your cumulative score (calories) for the 4 rows and 1 airdyne.)
  • Deadlift
    (5 sets of 5 reps each)

assault-black-h1

 

2014-12-18

December 17th, 2014
by:

FTX CrossFit - Thursday

Weightlifting

Thruster (5-5-3-3-3)

Metcon (AMRAP – Reps)

FGB Style
3 rounds of 5 minutes each with a 1 minute rest between rounds. For each round rotate through the following 5 exercises. Perform each exercise for 1 minute for max # of reps.

  • Row (cal)
  • HR Push-ups
  • KBS 55/35#
  • OH Plate 25/15#
  • Slam Ball 30/20#

Lunges.JPG

2014-12-17

December 16th, 2014
by:

FTX CrossFit - Wednesday

Metcon

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
2-3 per station. Spot each other. There is no time limit, but transition from bench-press to pull-ups should quick. Rest while other people in station are going.

Metcon (Time)

For time:

  • 50 Sit-ups
  • 50 Russian Twists 30/20#
  • 50 2ct Flutter Kicks
  • 50 Leg Lifts
  • Rx+ only – 25 GHD Sit-ups

GHD

2014-12-16

December 15th, 2014
by:

FTX CrossFit - Tuesday

Metcon

For 20 minutes EMOTM alternate between 5 Back Squats and 5 Box Jumps. Record heaviest set of 5 back squats and highest set of 5 box jumps.

  • Back Squat (EMOTM perform 5 squats)
  • Box Jumps (Distance) EMOTM perform 5 box jumps for height (Record highest set of 5.)

Weightlifting

Snatch (Work-up to 1RM)

JoshKBoxJumps

2014-12-15

December 14th, 2014
by:

FTX CrossFit - Monday

Metcon

For 16 minutes EMOTM alternate between completing 5 reps of Strict Presses and :30s of max # of HSPU.

  • Shoulder Press (EMOTM)
  • Handstand Push-ups (EMOTM perform max # of HSPU in :30)

Metcon

For 16 minutes EMOTM alternate performing 5 halting snatch grip deadlifts and max # of D/U or singles in 30 sec.

  • Halting Snatch Grip Deadlift (EMOTM)
  • Metcon (AMRAP – Reps)

Rx = Double-unders
Scaled = Singles
EMOTM perform max # of reps of double-unders or singles in 30 seconds. Record highest set completed.

See video of halting snatch grip deadlifts here.

haltingsnatchgripdeadlift

Week of December 15 through 20

December 14th, 2014
by:

Announcements

Christmas Party this Friday the 19th  - Our last class on Friday will be the 3:30pm class. The Christmas Party will be from 6:30pm – 9:30pm.
See our events page for more information.

Specialty Classes

None this week

Weekly WOD Summary

Monday – Two 16:00 EMOTM WODs consisting of Strict Presses & HSPU and halting snatch grip deadlifts & double-unders
Tuesday – 20:00 EMOTM WOD consisting of Back Squats and Box Jumps. Then 1RM Snatch.
Wednesday – “Lynne” followed by an ab killing metcon.
Thursday – Heavy Thrusters – FGB w/ Push-ups, KBS, Lunges, Slam Balls, and Rowing.
Friday – 30 minute WOD involving rowing/airdyne and deadlifts.
Saturday –FTX 12 Days of Christmas WOD!

12_days

2014-12-13

December 12th, 2014
by:

FTX CrossFit – Saturday

We’re only having an 8am class today due to the Meet & Compete at CrossFit Xyston.
For those going to the Meet & Compete we are caravanning/carpooling there from FTX. Meet at FTX CrossFit at 8am. We’ll be leaving at 8:15am sharp!

Metcon (Time)

5 Rounds of:

  • 1200m Row
  • 12 DB Thrusters 45/30# rx+ / 30/20# rx
  • 12 K2E rx+ / 12 K2Arm-pit rx
CrossFitXyston

2014-12-12

December 11th, 2014
by:

FTX CrossFit – Friday

Weightlifting

Bench Press (5-5-5-5-5)
GHD Situps (3 sets of 5-15 reps each.)

For larger classes some will do GHD before Bench Press.

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP of:

  • 10 C2B rx+ / Pull-ups rx
  • 15 Box Jumps 24″/20″
  • 20 KBS 70/55# rx+ / 55/35# rx
 

2014-12-11

December 10th, 2014
by:

FTX CrossFit – Thursday

Weightlifting

Deadlift (5-5-5-5-5)
DB Lying Lat Pull-over (10-10-10)

Lie perpendicular on a bench with your feet grounded, hips flat and upper back on the bench. Hold a DB straight armed over your chest and extend only at the shoulder joint letting the weight pass-over and finishing lined up with your horizontal body. Contract the lats to pull the weight back over your head and above the chest.

Metcon (AMRAP – Reps)

4:00 AMRAP

  • 8-ct Body-builders

Rest 4 minutes between AMRAPs.

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP of:

  • 20 D/U or 100 singels
  • 20 S/U

2014-12-10

December 9th, 2014
by:

FTX CrossFit – Wednesday

Weightlifting

Shoulder Press (5-5-5-5)
Push Press (5-5-5)
Split Jerk (5-5)

Metcon

1000m Row (Time)
Max Effort 1000m Row

 

 

2014-12-09

December 8th, 2014
by:

FTX CrossFit – Tuesday

Gymnastics

Hollow Holds (:15s, :30s, :45s, :60s….) rest time between holds = hold time from hold just completed. Once you fail to hold for the amount of time dictated you are done. This is essentially a death-by hollow-holds.
Handstand Push-ups (5 x of (5 reps + :30s rest) Last set = max reps)

Metcon (Distance)

18:00 Team AMRAP
in teams of 3-4:

Team members alternate rowing 500m at a time. No one starts on a rower at the beginning. One rower per team.

Members must complete 10 reps x # of team members of each of the following in order to send one of their team members to row. Each team member must cycle through in regards to rowing. Once a team member completes a 500m row they resume assisting the rest of the team with getting through the exercises:

- Slam Ball Burpees
– Slam Ball Sit-ups
– Slam Ball Russian Twists (2ct)
– Slam Ball OH Lunges (1ct)

Score is # of meters rowed.

20/10# on slam balls.

rowers2

2014-12-08

December 7th, 2014
by:

FTX CrossFit – Monday

Weightlifting

Back Squat (5-5-5-5-5)
Weighted Pull-ups (5-5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

  • 10 min AMRAP
  • 3 Cleans 115/85# (Rx – Power / Rx+ – Squat)
  • 9 T2B
  • 12 HR Push-ups

Do not mark Rx+ unless you are doing true Squat Cleans w/ full range of motion!

TomClean

Week of December 8 through 13

December 7th, 2014
by:

Announcements

Saturday Schedule – Due to our participating in the Meet & Compete at CrossFit Xyston we will only be having an 8am class this Saturday.
Come join us this Saturday, December 13th at CrossFit Xyston. The Meet & Compete events are very casual inter-box competitions that are perfect for beginners. They are also a great way to meet other from the CrossFit community in the Western Chicago Suburbs. See our events page for more information.

Specialty Classes

None this week

Christmas Party on December 19th

We’ll hold a potluck Christmas Dinner Party from 6:30pm – 9:30pm on December 19th. Save the date! More information here.

Weekly WOD Summary

Monday – Back Squat & Wt. Pull-ups – Short AMRAP w/ Cleans, T2B & HR Push-ups
Tuesday – Hollow holds & Practicing the HSPU –  Long WOD w/ rows and slam balls.
Wednesday – Strict Press, Push Press and Split Jerk – Row 1000m for time
Thursday – Deadlift & Lying DB Pull-overs – 2 Short AMRAPs: 8-ct Body Builders / D/Us & S/Us
Friday – Bench Press  & GHD S/Us – Med. Metcon w/ KBS, Box Jumps and Pull-ups
Saturday – Long Metcon w/ Row, DB Thrusters and K2E

2014-12-06

December 5th, 2014
by:

FTX CrossFit - Saturday

Due to the SMR Course today we will only have classes at 8:00am and 9:00am!

Rumble-Roller

Metcon (Time)

“Odd item” chipper (Perform in any order)

  • 10 Wall Climbs 12′ (Just touch top)
  • 30 G2O Bench
  • 30 Bag Cleans 60#/40#
  • 10 Cal Row
  • 30 Box Deadlifts
  • 30 OH Plate Lunges 45#/25#
  • 10 Dbl. Wall Ball Carries 10 yd.
  • 30 Step-ups 45/30# DBs
  • 30 Ball Slams 50/30#
  • 10 Rope Climbs

2014-12-05

December 4th, 2014
by:

FTX CrossFit - Friday

Weightlifting

Front Squat (5 rds of :30 work & 1:30 rest)

Metcon (Time)

5 Rounds of:

  • 10/10 Goblet Lunges 55/35#
  • 5/5 1 Arm Snatches 55/35#

2014-12-04

December 3rd, 2014
by:

FTX CrossFit - Thursday

Weightlifting

Deadlift (5 rds of :30 work & 1:30 rest)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

  • Wall-ball Shots (Reps), 20#/14#
  • Sumo deadlift high-pull (Reps), 75#/60#
  • Box Jumps, 20″ (Reps)
  • Push-press (Reps), 75#/60#
  • Row (Calories)

1-minute rest

ClassBoxJumpKBS

2014-12-03

December 2nd, 2014
by:

FTX CrossFit - Wednesday

Weightlifting

Bench Press (5 rds of :30 work & 1:30 rest)

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

  • 5 Handstand Push-ups
  • 10 Pistols (5-L / 5-R)
  • 15 Pull-ups

Scale as needed with: HSPU Progression, Air Squats and Ring-rows

Lisa1stPullupG

2014-12-02

December 1st, 2014
by:

FTX CrossFit - Tuesday

Weightlifting

Shoulder Press (5 rds of :30 work & 1:30 rest)

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP of:

  • 16 SDHP 95/65# rx+ / 75#/45# rx
  • 12 Bar Rollouts (rx+ chest to grd / rx chest to bar height)
  • 8 OTB Burpees

For the bar rollouts make sure that there’s at least a 15# plate on each side of the bar so that the plate won’t bend under your weight. A 25# plate or a 15# & a 10# is even better.

Watch this video here to see a bar rollout.

barrolloutt

2014-12-01

November 30th, 2014
by:

FTX CrossFit - Monday

Weightlifting

Back Squat (5 rds of :30 work & 1:30 rest)

Metcon (Time)

3 Rounds of:

  • 30 Goblet Squats 70/55# rx+ / 55/35 rx
  • 15 Ring Dips rx+ / 30 Box Dips rx

shoesJoeL

Joe was the winner of a pair of brand new Nano 4.0s

 

 

Week of December 1 through 6

November 30th, 2014
by:

Announcements

Saturday Schedule – Due to our SMR course we will only be having a 8am and 9am classes this Saturday.

Specialty Classes

Monday - 5:30pm – 6:30pm – Gymnastics clinic

SMR Certification Course December 6-7

All participants receive 8 hours of hands-on instruction per day in the Alexander Method of SMR, digital & printed copies of the Level 1 or Level 2 RumbleRoller Certification manual (Written instructions with full-color pictures and anatomical illustrations in a 102-page or 300-page workbook), and a Beastie ball and base from RumbleRoller. For more information and sign-up go here.

Interbox Meet & Compete on December 13th

Our next event will be on Saturday, December 13th. See our events page for more information.

Christmas Party on December 19th

We’ll hold a potluck Christmas Dinner Party from 6:30pm – 9:30pm on December 19th. Save the date! More information here.

Weekly WOD Summary

Note: For this week’s strength movements only do the 85% & 95% (Rds. 4 & 5)  if you’ve been lifting regularly 3+ times per week for the last 4+ weeks. Otherwise just stay at 80% for Rds. 4 & 5.

Monday – Back Squat – FGB: Thrusters, Burpees, Row, Ind. S/U & Russian KBS
Tuesday – Strict Press –  Med. long AMRAP w/ SDHP, Bar roll-outs & OTB Burpees (See video of bar roll-outs here)
Wednesday – Bench Press – “Mary”
Thursday – Deadlift – The original FGB
Friday – Ft. Squats  – Med. long WOD w/ Goblet Lunges and 1 Arm DB Snatches
Saturday – Long chipper that involves lifting odd items

FTX CrossFit Fall Apparel Line

Here’s our new line for Fall designed by BoxRat! We’ve extended pre-orders through Wednesday of this week. Shirts are available in kid’s sizes as well! Order here.

Unisex Hoodie

Unisex Hoodie

 

Men's Shirt

Men’s Shirt

 

Women's Shirt

Women’s Shirt

 

Skull Cap

Skull Cap

2014-11-29

November 28th, 2014
by:

FTX CrossFit - Saturday

Weightlifting

Deadlift (BREATHING LADDER! 1-2-3-4-5-6-7-8-9-10)

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

  • 5 Power Cleans, 145# / 100#
  • 10 Toes-To-Bar
  • 15 Wall-Ball Shots, 20# / 14#

Scaled: Lighter Cleans, Leg Lifts, 14/10# MB

2011CFGames

2014-11-28

November 27th, 2014
by:

FTX CrossFit - Friday

No 5:30am or 6:30am class today. Get some extra sleep or go shopping instead!
blackfriday

Weightlifting

Shoulder Press (10 – 8 – 6 – 5 – 3 – 3)

Metcon (AMRAP – Reps)

6:00 AMRAP

  • 10 KBS, 55/35#
  • 10 Box Jump, 24/20″

Rest 3:00

6:00 AMRAP

  • 15 Push-press, 95/65#
  • 15 KTE

Rest 3:00

6:00 AMRAP

  • 20 Sit-ups
  • 20 Push-ups

 

2014-11-27

November 26th, 2014
by:

FTX CrossFit - Thursday

We’re only open for the 9am and 10am classes today!
Happy Thanksgiving!

Barbara (Time)

Five Rounds for time:

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats

*3-minute rest after each round*
Rx, as it is written, all 5 rounds
Scaled, 3-4 Rounds, Mod. P/U

CFt_turkey

 

2014-11-26

November 25th, 2014
by:

FTX CrossFit – Wednesday

No 7:30pm class tonight.

Weightlifting

  • Overhead Squat (10 – 8 – 6 – 3 – 3)
  • Front Squat (3 – 3 – 3)
  • Back Squat (3 – 3)

Metcon (Time)

21-15-9 of:

  • Hang Clean
  • T2B

Rx+, 125/85#
Rx, 85/55#
Scaled, Less weight + Leg Raises

Metcon (Time)

Partner Cash-out:
Perform the following 2x:

  • 20 Top-Bottom-Top MB Sit-up (pass off at the top)
  • 30 Side Throws, to partner
  • 40 Chest Throws, to partner

Rx, 14/10#
Feet to feet on S/U
Throws are from 10′ apart

 

 

2014-11-25

November 24th, 2014
by:

FTX CrossFit – Tuesday

Weightlifting

Snatch Press (5-5-5-5-5)
Wide Grip Press from behind the head.

Gymnastics

Wide Grip Pull-ups (2 Max Sets)
Pull-ups with a pronated grip a few to several inches wider than shoulder width.

Metcon (7 Rounds for time)

  • 5 Snatches
  • 10 Burpees
  • 20 D/U

REST 1:00 between Rounds
Rx+, 115/75#
Rx, 85/45
Scaled: Less Weight + Singles

2014-11-24

November 23rd, 2014
by:

FTX CrossFit – Monday

Weightlifting

Squat Snatch (1 – 2 – 3 – 2 – 1 – 2 – 3 – 2 – 1)

Metcon (AMRAP – Reps)

F.G.B.
1:00 of each movement for 3 rounds with 1:00 of rest after each round.

  • Thruster, 75/45#
  • Burpees
  • Row (Calories)
  • Indian S/U
  • Russian KBS, 55/35#

Count all of your reps for a total score
Scaled: Lighter Weights, standard S/U
Rx+ (If you did Squat Snatches for weightlifting)

FTXin2012

FTX in 2012. We’ve come a long way! Thanks to all our members present and past!

 

Week of November 24 through 29

November 23rd, 2014
by:

Announcements

Thanksgiving Schedule
Wednesday – Regular schedule except no 7:30pm class
Thursday – Only 9:00am and 10:00am classes
Friday – Regular schedule except no 5:30am or 6:30am classes

Specialty Classes

The following is a schedule of the current Specialty Classes. Whenever we add a new one you will see it here in our weekly announcements, on our website schedule and on the Wodify schedule. Please remember that you have to register on Wodify for the Specialty classes. We recommend you do so for our regular classes, but for the regular classes it is not mandatory. For Specialty classes you need to register no later than 7:30pm the night prior to the class. You can register as much as a week in advance. If there are no registered participants, the class will be cancelled automatically. Also, most Specialty Classes will have smaller attendance limits.

Mondays – 5:30pm – 6:30pm – Gymnastics clinic – This specialty class is for anyone interested in improving any of the following movements: pull-ups, muscle-ups, T2B, K2E, HSPU, ring dips and handstand walks. This class consists of hand-ons instruction for improving technique and efficiency in these movements.

Thursdays – Coming soon – Kickboxing Class

SMR Certification Course December 6-7

All participants receive 8 hours of hands-on instruction per day in the Alexander Method of SMR, digital & printed copies of the Level 1 or Level 2 RumbleRoller Certification manual (Written instructions with full-color pictures and anatomical illustrations in a 102-page or 300-page workbook), and a Beastie ball and base from RumbleRoller.

For more information and sign-up go here.

Interbox Meet & Compete

Our next event will be on Saturday, December 13th. More information to come.

Christmas Party on December 19th

We’ll hold a potluck Christmas Dinner Party from 6:30pm – 9:30pm on December 19th. Save the date! More information here.

Weekly WOD Summary

Monday – Squat Snatch – FGB: Thrusters, Burpees, Row, Ind. S/U & Russian KBS
Tuesday – Wide Grip Press & Pull-ups –  Multiple Short Rounds For Time: Snatch, Burpee, D/U
Wednesday – Squat Compilation – Short WOD, For Time, Hang Clean & T2B
Thursday – Happy Thanksgiving! Enjoy some turkey with auntie “Barbara”.
Friday – Shoulder Press – (3) AMRAP Couplets: KBS + Box Jumps, Push-Press + KTE & Sit-ups + Push-ups
Saturday – Deadlift – CF Open 11.5, Long AMRAP

FTX CrossFit Fall Apparel Line

Here’s our new line for Fall designed by BoxRat! We are taking orders through Nov. 30th. Shirts are available in kid’s sizes as well! Order here.

Unisex Hoodie

Unisex Hoodie


Men's Shirt

Men’s Shirt


Women's Shirt

Women’s Shirt


Skull Cap

Skull Cap

 

 

2014-11-22

November 21st, 2014
by:

FTX CrossFit – Saturday

Our FTX Fall apparel line is now available in collaboration with BoxRat. For pre-orders from now through Nov. 30th please go here.

Metcon (AMRAP – Rounds and Reps)

EMOTM/Death-by

Deathby

For 7 Rounds

  • 7 Sit-ups
  • 7 Push-ups
  • 7 Squats

Death-by begins on Round 8
Rest 5:00 between WODs

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

  • 20 Bicycle Crunches
  • 10 Leg Lifts
  • 5 Burpees

2014-11-21

November 20th, 2014
by:

FTX CrossFit – Friday

Our FTX Fall apparel line is now available in collaboration with BoxRat. For pre-orders from now through Nov. 30th please go here.

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
10:00 Time Cap for all levels
Scaled: Do the heaviest weight you can perform the WOD with good form. Record your weight with your WOD score.

REST 10:00 between WODs

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
10:00 Time Cap for all levels
Scaled: Do the heaviest weight you can perform the WOD with good form. Record your weight with your WOD score.

SnatchNickB (2)

 

2014-11-20

November 19th, 2014
by:

FTX CrossFit – Thursday

Weightlifting

Overhead Squat (30 Reps total (In as few a sets as possible))

Metcon (Time)

6 Rounds For Time (30:00 Cap)

  • 15 Mt. Climbers 2-ct.
  • 15 Squats
  • 15 Russian Twists, 2-ct.
  • 15 Burpees
  • 300m Row

KidsClass5

 

2014-11-19

November 18th, 2014
by:

FTX CrossFit – Wednesday

Weightlifting

Front Squat (:30 Reps / 1:30 Rest)

Metcon (AMRAP – Rounds and Reps)

3:00 Ladder Reps, Start @ 1 rep of:

  • Box Jumps + D/U
  • Rest 2:00

3:00 Ladder Reps, Start @ 1 rep of:

  • Pull-ups + Push-ups
  • Rest 2:00

(REPEAT!)

Rx: 24/20″ Box
Scaled: Singles, Lower Box, Mod. P/U
Add 1 rep every round and pick up on the second time through where you left off at. (Example: 1 Box Jump + 1 D/U, then 2+2, then 3+3, etc.)
On the second time around start on the numbers you left off.
Score is the combined # of rounds + reps of the two different schemes.

JessWinFran (2)

2014-11-18

November 17th, 2014
by:

FTX CrossFit – Tuesday

Weightlifting

  • Halting Snatch Grip Deadlift (30x)
  • Scapula Strength Work (10 reps of each OR see comments.)
    Push-up, Pull-up, Dip variants

If possible, do a Wide-Grip Pull-up position for the scapula work then after a short rest attempt a max set of Wide-Grip Pull-ups. Do it 2x.

Metcon (AMRAP – Reps)

3:00 AMRAP of each:
1:00 Rest between each

  • Row (calories)
  • Thrusters, 95/65#
  • Burpees
  • Rope Climb

Scaled: Less Thruster weight + Ground to Standing (G2S)

LGRope (2)

2014-11-17

November 16th, 2014
by:

FTX CrossFit – Monday

Weightlifting

Hang Snatch (2-4-6-8-10)

Metcon (AMRAP – Reps)

FGB:

  • SDHP (KB)
  • T2B
  • Alt. DB Snatch
  • Pull-ups
  • Wall Balls

RX: 70/55# KB, 45/30# DB, 20/14# MB
Scaled: Any lesser weights, Leg Raises, Assisted Pull-ups
1:00 of each exercise per round, 3 rounds total, Rest 1:00 after each round of 5 movements. Do as many reps as possible each minute.

WallBall0530 (2)

Week of November 17 through 22

November 16th, 2014
by:

Announcements

Specialty Classes

The following is a schedule of the current Specialty Classes. Whenever we add a new one you will see it here in our weekly announcements, on our website schedule and on the Wodify schedule. Please remember that you have to register on Wodify for the Specialty classes. We recommend you do so for our regular classes, but for the regular classes it is not mandatory. For Specialty classes you need to register no later than 7:30pm the night prior to the class. You can register as much as a week in advance. If there are no registered participants, the class will be cancelled automatically. Also, most Specialty Classes will have smaller attendance limits.

Mondays – 5:30pm – 6:30pm – Gymnastics clinic – This specialty class is for anyone interested in improving any of the following movements: pull-ups, muscle-ups, T2B, K2E, HSPU, ring dips and handstand walks. This class consists of hand-ons instruction for improving technique and efficiency in these movements.

Thursdays – Coming soon – Kickboxing Class

SMR Certification Course December 6-7

All participants receive 8 hours of hands-on instruction per day in the Alexander Method of SMR, digital & printed copies of the Level 1 or Level 2 RumbleRoller Certification manual (Written instructions with full-color pictures and anatomical illustrations in a 102-page or 300-page workbook), and a Beastie ball and base from RumbleRoller.

For more information and sign-up go here.

Christmas Party on December 19th

We’ll hold a potluck Christmas Dinner Party from 6:30pm – 9:30pm on December 19th. Save the date! More information here.

Weekly WOD Summary

Monday – Hang snatch – FGB: SDHP, T2B, DB Snatch, Pull-ups & Wall Balls
Tuesday – Halting snatch grip deadlift – 3:00 AMRAPs of Row, Thrusters, Burpees & Rope Climb
Wednesday – Ft. Squat – Short AMRAPs of box jumps, D/Us, push-ups & pull-ups
Thursday – OHS – Long endurance WOD w/ bodyweight movements
Friday – Isabel & Grace
Saturday – Death-by Push-ups, sit-ups & squats – 5:00 AMRAP focus on core

FTX CrossFit Fall Apparel Line

Here’s our new line for Fall designed by BoxRat! We will take orders from starting this week until Nov. 30th. Order information will be announced soon.

Unisex Hoodie

Unisex Hoodie

Men's Shirt

Men’s Shirt

Women's Shirt

Women’s Shirt

Skull Cap

Skull Cap