Week of April 23-28

April 22nd, 2018
by:

Upcoming Events

Run 3120 – Memorial Day 12pm-8pm
Eric O’Connor is going to run 31 miles with a 20 lb. pack in under 8 hours to raise funds for the National Blood Clot Alliance.. and break a Guinness World Record while he’s at it. You can support him in 3 ways!

  1. Run a mile with Eric. (You choose which mile you want to run with him: 1-31). $10.
  2. Do the Murph workout. Your first mile for Murph will coincide with one of Eric’s miles. (You choose which mile you want to run with him: 1-31). $20.
  3. Come cheer. Free!

You can add a meal/drink option to all of the above for $20 ($60 for a whole family). All you can eat Tacos (includes 1 FitAid or GreatThan beverage). Purchase the meal/drink option as an additional ticket. Meal will be served from 5:30pm – 8:00pm.

All proceeds will go to the National Blood Clot Alliance.
Register here.

You can also simply donate directly on Eric’s website – here.

3120BannerEricMountains

FireTeam3 Challenge & Fundraiser
July 7th from 0730 – 1600.
It’s our 3rd year! A competition for 4 person FireTeams or pairs. Suitable for all skill levels!

Get all the info and also register here.

FireTeam3BannerThin

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is this Monday, April 16th. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
Family WOW! – Saturday 10am – 11am

Seven Sons Farm

Next delivery is Saturday, May 12th. Order by Tuesday, May 8th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WODs

Please look at Wodify for the daily WOD announcements. They are available a week in advance. We’ll post next day’s WOD here the day before.

Saturday April 21

April 20th, 2018
by:

Specialty Classes / Clinics

Family WOW! Class @ 10am / Doesn’t count toward attendance limits as long as parents bring a kid or vice-versa.

SMR Clinic today Saturday, April 21 / 12pm – 1pm & 1pm – 2pm
$10 for 1 hour / $20 for full 2 hours

Strength / Skillwork

Shoulder Press
3-3-3-1-1-1-1-5
EMOTM until you get to your PR attempt.
3 Reps @ 50-60-70%
1 Rep @ 80-90-95+% PR
5 Reps @ 60%

WOD

:15 on / :30 off Tabata, 8x through (23:30 Duration)

  • 24 yard Shuttle Runs (4 Beam Lengths)
  • DB Man-makers
  • Turkish Get-ups
  • Burpee-Mt. Climber (1:4)

Friday April 20

April 19th, 2018
by:

Upcoming Events

SMR Clinic tomorrow Saturday, April 21 / 12pm – 1pm & 1pm – 2pm
$10 for 1 hour / $20 for full 2 hours

Run 3120 – Memorial Day 12pm-8pm
Eric O’Connor is going to run 31 miles with a 20 lb. pack in under 8 hours to raise funds for the National Blood Clot Alliance.. and break a Guinness World Record while he’s at it. You can support him in 3 ways!

  1. Run a mile with Eric. (You choose which mile you want to run with him: 1-31). $10.
  2. Do the Murph workout. Your first mile for Murph will coincide with one of Eric’s miles. (You choose which mile you want to run with him: 1-31). $20.
  3. Come cheer. Free!

You can add a meal/drink option to all of the above for $20 ($60 for a whole family). All you can eat Tacos (includes 1 FitAid or GreatThan beverage). Purchase the meal/drink option as an additional ticket. Meal will be served from 5:30pm – 8:00pm.

All proceeds will go to the National Blood Clot Alliance.
Register here.

You can also simply donate directly on Eric’s website – here.

3120BannerEricMountains

FireTeam3 Challenge & Fundraiser
July 7th from 0730 – 1600.
It’s our 3rd year! A competition for 4 person FireTeams or pairs. Suitable for all skill levels!

Get all the info and also register here.

FireTeam3BannerThin

Strength / Skillwork

  • Snatch Grip Deadlift
    3-3-3
    55-70-85%
  • Snatch
    3-3-3-1-1-1-5
    3 Reps @ 60-70-80%
    1 Rep @ 90-95+ % PR
    5 Reps @ 60%

WOD

Chipper (15:00 Cap)

  • 400m Run*
  • 25 Burpees
  • 25 MB Sit-ups
  • 400m Run*
  • 15 Left Arm KB Strict Press
  • 15 Right Arm KB Strict Press
  • 400m Run*
  • 5 Strict HSPU
  • 5 Bar Muscle-ups

*you may Row 500m instead

Rx+: 55/35# KB,
Rx: 35/25#

Elements

15:00 AMRAP

  • 200m Run*
  • 5 Burpees
  • 5 Left arm DB Press, 30/20#
  • 5 Right arm DB Press, 30/20#

*may row 250m

Thursday April 19

April 18th, 2018
by:

Strength / Skillwork

Bench Press
3-3-3-1-1-1-1-3
3 Reps @ 50-60-70%
1 Rep @ 80-90-95+% PR
3 Reps @ 60%

Bicep Curl
5-5-5  work in with the bench

WOD

Sled Day – 4 Rounds of:
20 yard Sprint Drag
5 Heavy Tire Flips
20 Yard Backwards Sprint
3-5x Flying Pull-up*
20 yard Push

*Try going up and down 3-5x w/o coming off the flying pull-up rig. For an added challenge do it salmon ladder style.

FTXFlyingPullupRig

Elements

Skip the Weightlifting to do this or do only 20:00 of BURN 1.

45:00 AMRAP
Row 300m
20 Russian KB Swings
10 Ball Slams
5 Pull-up
3 DB Man-makers

Rx+: 45/30# KB, 30/20# SB, Pull-ups, 30s/20s DB
Rx: 30/20# KB, 20/15# SB, Jumping, 20s/12s DB

Wednesday April 18

April 17th, 2018
by:

Strength / Skillwork

Deadlift
3-3-3-1-1-1-5
3 Reps @ 60-70-80%
1 Rep @ 90-95+ % PR
5 Reps @ 60%

WOD

:20 / :10 Alternating movements
8x through, 24 total intervals

  • Box Jumps
  • Russian KBS
  • Push-press

Rx+: 24/20″, 55/35#, 95/65#
Rx: 20/18″, 35/25#, 75/45#

Elements

8 Rounds of:

  • 5 Dips
  • 5 Burpees
  • 5 Ring rows
  • 150m Row

FTXFacilitiesRings

April 17

April 16th, 2018
by:

Specialty Classes

Yoga @ 7:30pm

Strength / Skillwork

Clean & Jerk
3-3-3-1-1-1-1-3
3 Reps @ 50-60-70%
1 Rep @ 80-90-95+% PR
3 Reps @ 60%

WOD

7:00 AMRAP
2 Clean & Jerks
8 Box Jumps

Rx+: C&J 90% of today’s 1 RM, 30/24″
Rx: C&J 80% of today’s 1 RM, 24/20″

Elements

15:00 AMRAP

  • 16 DB Snatch
  • 12 R-KB Swing
  • 8 Burpees

SamRowerBlackOps

April 16

April 15th, 2018
by:

Strength / Skillwork

Back Squat
3-3-3-1-1-1-5
3 Reps @ 60-70-80%
1 Rep @ 90-95+ % PR
5 Reps @ 60%

WOD

5 Rounds of:
7 Strict Pull-ups
7 Strict Dips
7 Clapping Push-ups

Rx+: as written
Rx: Kipping allowed, Regular Push-ups

Elements

For time:

  • 1000m Row
  • 500 Singles
  • 1000m Run (Jerome St. and Back or 5 laps)

KBsandPlates

April 16 through 21

April 15th, 2018
by:

Upcoming Events

Run 3120 – Memorial Day 12pm-8pm
Eric O’Connor is going to run 31 miles with a 20 lb. pack in under 8 hours to raise funds for the National Blood Clot Alliance.. and break a Guinness World Record while he’s at it. You can support him in 3 ways!

  1. Run a mile with Eric. (You choose which mile you want to run with him: 1-31). $10.
  2. Do the Murph workout. Your first mile for Murph will coincide with one of Eric’s miles. (You choose which mile you want to run with him: 1-31). $20.
  3. Come cheer. Free!

You can add a meal/drink option to all of the above for $20 ($60 for a whole family). All you can eat Tacos (includes 1 FitAid or GreatThan beverage). Purchase the meal/drink option as an additional ticket. Meal will be served from 5:30pm – 8:00pm.

All proceeds will go to the National Blood Clot Alliance.
Register here.

You can also simply donate directly on Eric’s website – here.

3120BannerEricMountains

FireTeam3 Challenge & Fundraiser
July 7th from 0730 – 1600.
It’s our 3rd year! A competition for 4 person FireTeams or pairs. Suitable for all skill levels!

Get all the info and also register here.

FireTeam3BannerThin

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is this Monday, April 16th. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold (65+) – Wednesday 2:30pm – 3:30pm
Family WOW! – Saturday 10am – 11am

Seven Sons Farm

Next delivery is Saturday, May 12th. Order by Tuesday, May 8th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WODs

Please look at Wodify for the daily WOD announcements. They are available a week in advance. We’ll post next day’s WOD here the day before.

Saturday April 14

April 13th, 2018
by:

Strength / Skillwork

Speed/Power Endurance

  • 2 Burpees
  • (1) 4-way shuttle Run
  • 2 Burpees

At least 2-3x

Shoulder Press 3-3-3-1-1-1-1
3 Reps @ 50-60-70%
1 Rep @ 80-90-100%
PR

WOD

20:00 AMRAP

  • 20 yard Farmer Carry
  • 20 Weighted Step-ups
  • 20 yard Bear Crawl
  • 20 Push-ups

(10 yards down and back for ALL 20 yard distances. Each 10 yards counts as 1 rep for scoring, i.e. 44 reps total are possible each round.)
Rx+: 35s/25s KB or DB
Rx: 20s/15s KB or DB

FTXCrossFitOpenParty2018c

Friday April 13

April 12th, 2018
by:

Strength / Skillwork

  • Bar Muscle-ups
  • Bench Press 5-5-5-5-5-5-5
    45-55-65-75-85-90-60%
  • Bicep Curl 5-5-5-5-5
    Set-up 2 rack positions that do not have benches. One with a 15# BB and the other a 45# BB. Build up the weight. Work the bicep curl in between earlier sets of Bench.

WOD

12:00 AMRAP

  • 5 Box Jumps (+5 Each Round)
  • 1 Rope Climb (+1 Each Round)

Rx+: 24/20″ OVER Box Jumps, you must use the thick 30/24/20″ boxes and you may jump on/off.
Rx: 24/20″ Regular Box Jumps, 3:1 Ground to Standing OR just Rope Climb

Rd. 1: 5, 1
Rd. 2: 10, 2
Rd.3: 15, 3
….

Elements

“Jerry”
For time:

  • Run 1 mile
  • Row 2K
  • Run 1 mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.jerryherowod

Thursday April 12

April 11th, 2018
by:

Strength / Skillwork

Deadlift 3-3-3-3-3-3-3
45-55-65-76-85-90-65%

WOD

For time:

  • 50 Double-Unders
  • 21 Thrusters
  • 21 Dips
  • 50 Double-Unders
  • 15 Thrusters
  • 15 Dips
  • 50 Double-Unders
  • 9 Thrusters
  • 9 Dips

Rx+: 85/55#, Ring Dips
D/U must be unbroken, you may start over a failed set as many times as you want.
Rx: 65/35#, Bar dips w/ Blue band
AS many D/U sets as you need, but NO singles.

Elements

20:00 AMRAP

  • 20 Curl-ups
  • 10 Push-ups
  • 20 Leg Lifts
  • 10 Bench Dips
  • 20 Supermans
  • 10 DB Renegade Rows, 20s/12s

FTXCrossFitOpenParty2018b

Wednesday April 11

April 10th, 2018
by:

Specialty Classes

FTX Gold (65+) – 2:30pm

Strength / Skillwork

  • Bar Muscle-ups
  • Front Squat 5-5-5-5-5
  • Overhead Squat 5-5

WOD

Class-Wide Team WOD
[# of Athletes x Rep scheme]

  • 30 Calorie Bike
  • 40 Indian Sit-up (allowed to use 3″ mat)
  • 50 Wall Balls, 20/14#
  • 40 KB Figure 8 w/ uppercut, 35/25#
  • 30 DB Push-press, 35s/20s

Elements

4 Rounds of:

  • Row 500m
  • 25 Burpees

EvanBucket

Tuesday April 10

April 9th, 2018
by:

Upcoming Events

Run 3120 – Memorial Day 12pm-8pm
Eric O’Connor is going to run 31 miles with a 20 lb. pack in under 8 hours to raise funds for the National Blood Clot Alliance.. and break a Guinness World Record while he’s at it. You can support him in 3 ways!

  1. Run a mile with Eric. (You choose which mile you want to run with him: 1-31). $10.
  2. Do the Murph workout. Your first mile for Murph will coincide with one of Eric’s miles. (You choose which mile you want to run with him: 1-31). $20.
  3. Come cheer. Free!

You can add a meal/drink option to all of the above for $20 ($60 for a whole family). All you can eat Tacos (includes 1 FitAid or GreatThan beverage). Purchase the meal/drink option as an additional ticket. Meal will be served from 5:30pm – 8:00pm.

All proceeds will go to the National Blood Clot Alliance.
Register here.

You can also simply donate directly on Eric’s website – here.

3120BannerEricMountains

Specialty Classes

Yoga 7:30pm

Strength / Skillwork

Cleans
3 Position Clean 3-3-3 then 1-1-1-1
Hang High Pull – Hang Squat – Squat Clean
-OR-
Hang High Pull – Hang Power – Power Clean

WOD

Chipper (12:00 Cap)

  • 30 KB Front Rack Squat, 30s/20s
  • 30 Pull-ups
  • 20 KB Front Rack Squat, 55s/35s
  • 20 C2B Pull-ups
  • 10 KB Front Rack Squat, 70s/55s
  • 10 Bar Muscle -ups

Front Rack is with 2 KBs. Go as far as you can through the WOD trying to beat the cap. Each squat weight will act as a tie breaker.
Scaled: The first two sets of squats are scaled. Add 5:00 to your time if you do the 30 but can not do the pull-ups. If you can do the pull-ups but stop at the C2B record your time as is after the set of 20 squats.
Rx: able to do the C2B, record time after the 10 heavy squats.
Rx+: Doing at least 1 M/U. Add any missed reps to the 12:00 cap

Elements

18:00 AMRAP

  • 30 Calorie Row
  • 20 Push-ups
  • 10 DB Squats, 30s/20s
  • 5 Burpees

Monday April 9

April 8th, 2018
by:

Strength / Skillwork

  • Bar Muscle-ups
  • Shoulder Press
    5-5-5-5-5-5-5
    50-60-70-80-85-90-60%

WOD

“Helen”
3 rounds for time:

  • Run 400 meters
  • 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
  • 12 Pull-ups

OR

“Christine”
3 rounds for time of:

  • Row 500 meters
  • 12 Deadlifts: body weight
  • 21 Box jump, 20 inch box

Elements

Perform one of the benchmarks. Scale as much as needed and record it in your notes.

CrossFitOpenParty2018a

April 9 through 14

April 8th, 2018
by:

Upcoming Events

Run 3120 – Memorial Day 12pm-8pm
Eric O’Connor is going to run 31 miles with a 20 lb. pack in under 8 hours to raise funds for the National Blood Clot Alliance.. and break a Guinness World Record while he’s at it. You can support him in 3 ways!

  1. Run a mile with Eric. (You choose which mile you want to run with him: 1-31). $10.
  2. Do the Murph workout. Your first mile for Murph will coincide with one of Eric’s miles. (You choose which mile you want to run with him: 1-31). $20.
  3. Come cheer. Free!

You can add a meal/drink option to all of the above for $20 ($60 for a whole family). All you can eat Tacos (includes 1 FitAid or GreatThan beverage). Purchase the meal/drink option as an additional ticket. Meal will be served from 5:30pm – 8:00pm.

All proceeds will go to the National Blood Clot Alliance.
Register here.

You can also simply donate directly on Eric’s website – here.

3120BannerEricMountains

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is this Monday, April 16th. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold (65+) – Wednesday 2:30pm – 3:30pm
Family WOW! – Saturday 10am – 11am

Seven Sons Farm

Next delivery is Saturday, May 12th. Order by Tuesday, May 8th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WODs

Please look at Wodify for the daily WOD announcements. They are available a week in advance. We’ll post next day’s WOD here the day before.

Saturday April 7

April 6th, 2018
by:

FTX Clinic – 12pm – 1pm

SMR – $20 incl. a band

SMRPic

Strength / Skillwork

Deadlift
5-5-5-5-5-5-5
50-60-70-80-80-85-60%

WOD

4 Rounds for time of:

  • 30 Russian KB Swing
  • 1 Lap KB Waiter Carry
  • 20 Figure 8 w/ Uppercut
  • 1 Lap KB Suitcase Carry
  • 4 Turkish Get-ups
  • 1 Lap KB Front-Rack Carry

Rx+: 55/35#
Rx: 35/20#

Friday April 6

April 5th, 2018
by:

2018 CrossFit Open Party

It’s tonight! 6:30pm – 9:30pm
No 5:30pm or 6:30pm classes today due to party!
The whole family is invited. $10 all you can eat tacos and $5 unlimited Margaritas

taco-155812_960_720Margarita

Strength / Skillwork

None today

WOD

TONIGHT come to the End of the Open Party w/ Taco Truck & Margaritas!
End of the CF Open Celebration Chipper!
(Go in ANY Order, Cap 30:00)

  • 20 Toes to Bar
  • 20 DB Hang Clean & Jerk (single)
  • 20 Calorie Row
  • 20 DB Squats (Double)
  • 20 Bar-facing Burpees
  • 100 Double-Unders
  • 20 DB Snatch (single)
  • 20 Overhead Squat, 115/75# 75/45#
  • 5 Bar Muscle-ups
  • 5 Ring Muscle -ups
  • 20 Deadlift, 225/155# 185/105#
  • 20 HSPU (no measuring)
  • 20 Thrusters, 100/65# 65/45#
  • 20 Chest to Bar Pull-ups

———-

  • THEN: Max your Clean with time remaining under the cap.

Score = Final Time minus :01 for every pound on Clean 1RM + add :01 for every missed rep over the cap.

Elements

None today. Do main WOD and scale as needed.

Thursday April 5

April 4th, 2018
by:

Upcoming Events

CrossFit Open Party
Friday, April 6 from 6:30pm – 9:30pm
(No regular 5:30pm or 6:30pm classes on that day)
Back by popular demand, we will have the Taco Truck and Margaritas! It will be a fun night for the whole family celebrating the 2018 CrossFit Open accomplishments. Don’t miss it.
Sign-up sheets are located on the front counter at FTX. You will pay cash on the day of, but please let us know you’re coming so we can order the right amount of food.

TriviaNightTaco

 

Strength / Skillwork

Thruster
5-5-5-5-5-5-5
50-60-70-80-80-85-60%

WOD

1:00 of:

  • Squats (to a ball)
  • C2B Pull-up
  • Walking Lunges
  • HSPU
  • Forward-Backward Shuttle Runs, 10 yards

RX: Pull-ups, 1-abmat HSPU

Elements

FGB, 1:00 intervals

  • Air Squats
  • Ring Rows
  • Lunges
  • Push-ups
  • Forward-Backward Shuttles

FTXInterior0318

Wednesday April 4

April 3rd, 2018
by:

Upcoming Events

CrossFit Open Party
Friday, April 6 from 6:30pm – 9:30pm
(No regular 5:30pm or 6:30pm classes on that day)
Back by popular demand, we will have the Taco Truck and Margaritas! It will be a fun night for the whole family celebrating the 2018 CrossFit Open accomplishments. Don’t miss it.
Sign-up sheets are located on the front counter at FTX. You will pay cash on the day of, but please let us know you’re coming so we can order the right amount of food.

TriviaNightTaco

Specialty Classes

FTX Gold (65+) – 2:30pm

Strength / Skillwork

Thruster
5-5-5-5-5-5-5
empty barbell – 50-60-70-80-85-60%

WOD

5:00 On/Off/On
#1

  • 10 Deadlifts
  • 15 Wall Balls

#2

  • 5 Cleans
  • 20 D/U

———-
25 reps per round

Rx+: 225/155# DL, 20/14# MB, 155/105# Cl, must D/U
Rx: 155/105# DL, 16/12# MB, 115/75# Cl, allowed to do 50 singles (worth 20 reps).

Elements

5 Rounds of:

  • 10 KB Deadlift, 70/55#
  • 15 Wall Balls, 14/10#
  • 100 Singles

Tuesday April 3

April 3rd, 2018
by:

Specialty Classes

Yoga 7:30pm

Strength / Skillwork

Back Squat
3-3-3-3-3-3-3
50-60-70-80-85-90-60%

WOD

Teams of 2, 10 Alternating Rounds of:

  • 7 Toes to Bar
  • 7 Box Jumps

(5 rounds per person)

Rx+: T2B, 24/20″ Box
Rx: Hanging Leg Raise, 20/18″ Box

Elements

15:00 AMRAP

  • 10 Leg Lifts
  • 10 Scissors
  • 10 Supermans
  • 10 Push-ups
  • 20 Goblet Squats, 30/20#

Monday April 2

April 1st, 2018
by:

Strength / Skillwork

Bench Press
3-3-3-3-3-3-3
50-60-70-80-85-90-60*%
*Add a cooldown set to focus on excellent form after a max effort.

WOD

Chipper, For Time

  • 5 Calorie Bike
  • 20 Double DB Lunges
  • 5 Calorie Bike
  • 20 DB Hang Clean & Jerk (Single)
  • 5 Calorie Bike
  • 20 Double DB Squats (any carry)
  • 5 Calorie Bike
  • 20 DB Turkish Get-Ups*

* You may do TGU at any point during the WOD in any amount. Keep a board with 20 marks to erase for the TGU. If no Bike is available when you get to it you could work on your TGU reps.
Rx+: 50s/30s DB
Rx: 30s/20s

15:00 AMRAP

  • Row 15 Calories
  • 5 Burpees
  • 15 Russian KBS, 35/25#
  • 30 Flutter Kicks (1ct)

OliviaDeadlift

Week of April 2 through 7

April 1st, 2018
by:

Upcoming Events

CrossFit Open Party
Friday, April 6 from 6:30pm – 9:30pm
(No regular 5:30pm or 6:30pm classes on that day)
Back by popular demand, we will have the Taco Truck and Margaritas! It will be a fun night for the whole family celebrating the 2018 CrossFit Open accomplishments. Don’t miss it.
Sign-up sheets are located on the front counter at FTX. You will pay cash on the day of, but please let us know you’re coming so we can order the right amount of food.

TriviaNightTaco
Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is this Monday, April 2nd. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold (65+) – Wednesday 2:30pm – 3:30pm
Family WOW! – Saturday 10am – 11am

Seven Sons Farm

Next delivery is Saturday, May 12th. Order by Tuesday, May 8th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WODs

Please look at Wodify for the daily WOD announcements. They are available a week in advance. We’ll post next day’s WOD here the day before.

Saturday March 31

March 30th, 2018
by:

crossfitpyramidfinal

Today we are focusing on the middle of this pyramid.

Strength / Skillwork

Included in WOD

WOD

No Time Measure

Gymnastics Focus
4 Rounds of:

  • Skin the Cat / Hanging Leg Raise, 1 attempt
  • Handstand Push-ups / Abmats, Max Attempt
  • Strict Pull-ups / Bands, Max Attempt
  • Pistol / Progressions, Max Weight
  • Bar Muscle-up / Jumping, Max attempt short of tearing

You will record your best attempts at each of these.

Friday March 30

March 29th, 2018
by:

Good Friday – Today we will not have a 5:30pm or 6:30pm class. All other classes as normal.

CrossEaster

“God saved you by his grace when you believed. And you can’t take credit for this; it is a gift from God. Salvation is not a reward for the good things we have done, so none of us can boast about it.” – Ephesians 2: 8-9, NLT

Upcoming Events

CrossFit Open Party
Friday, April 6 from 6:30pm – 9:30pm
(No regular 5:30pm or 6:30pm classes on that day)
Back by popular demand, we will have the Taco Truck and Margaritas! It will be a fun night for the whole family celebrating the 2018 CrossFit Open accomplishments. Don’t miss it.
Sign-up sheets are located on the front counter at FTX. You will pay cash on the day of, but please let us know you’re coming so we can order the right amount of food.

TriviaNightTaco

Strength / Skillwork

  • Pull-ups – Work up to a max set.
  • Clean
    3-3-3-1-1-1-1
    50-60-70% / 80-90-95+%

WOD

3 Rounds, For Time:

  • 400m Run OR 500m Row
  • 15 Push-ups
  • 15 BoxJumps, 24/20″

Elements

3 Rounds, For Time:

  • 400m Run OR 500m Row
  • 15 Box Push-ups, 20″
  • 15 Step-ups 20″

Thursday March 29

March 29th, 2018
by:

Upcoming Events

CrossFit Open Party
Friday, April 6 from 6:30pm – 9:30pm
(No regular 5:30pm or 6:30pm classes on that day)
Back by popular demand, we will have the Taco Truck and Margaritas! It will be a fun night for the whole family celebrating the 2018 CrossFit Open accomplishments. Don’t miss it.
Sign-up sheets are located on the front counter at FTX. You will pay cash on the day of, but please let us know you’re coming so we can order the right amount of food.

TriviaNightTaco

Strength / Skillwork

  • Dips – Work up to a max set
  • Snatch work

WOD

14:00 AMRAP

  • 12 Pull-ups
  • 24 Mt. Climbers
  • 12 Wall Balls, 20/14#

Elements

20:00 AMRAP

  • 12 Ring Rows
  • 24 Mt. Climbers
  • 12 Wall Balls, 14/10#
  • 240m Row

Friday March 23 and Saturday March 24

March 22nd, 2018
by:

2018 CrossFit Open

Week 5

On Fridays and Saturdays during the CrossFit Open we have been doing the Open WOD. Each time we’ve also offered an alternate WOD on those days for those that don’t want to repeat it or simply want to do something different. This is the final week! We hope everyone has had a blast so far! This is it, knock it out of the park!

Specialty Class

Family WOW! – 10am – 11am
We will be running a modified version of the Open WOD for the whole family. Kids have a blast being able to participate in something broadcast worldwide on TV/Internet.

CrossFit Open WOD 18.5

We will publish the WOD as soon as it’s announced.

Thursday March 22

March 21st, 2018
by:

Upcoming Events

CrossFit Open Announcement
Tonight (3/22) at 7:00pm is the last 2018 CrossFit Open announcement. Be there!
(No regular 6:30pm or 7:30pm Class)
This week “The Masters” will do the Open WOD immediately following the live announcement. Come watch and cheer. Everyone’s invited. BYOB.

CrossFit Open Party
Friday, April 6 from 6:30pm – 9:30pm
(No regular 5:30pm or 6:30pm classes on that day)
Back by popular demand, we will have the Taco Truck and Margaritas! It will be a fun night for the whole family celebrating the 2018 CrossFit Open accomplishments. Don’t miss it.

TriviaNightTaco

Strength / Skillwork

Deadlift
40-50-60-70%
If you are not doing the Open you can build up to around 85% on the deadlifts.

WOD

Chipper, For Time
[Go in any order]
400m Run (2 laps outside, 6 inside)
200 Double-unders
100 Calorie Row
50 Calorie Bike
25 Burpees

Rx+: as written
Rx: 800 Singles

Elements

Do Rx level of main WOD

Wednesday March 21

March 20th, 2018
by:

Specialty Classes

FTX Gold (65+) – 2:30pm – 3:30pm

Strength / Skillwork

Renegade Row
8-8-8-8
w/ DBs
Try to hit your best set of 8, 4 per arm, WITHOUT twisting your body to get the weight to the chest.

WOD

15:00 AMRAP

  • 3 Hang Snatches
  • 12 Calorie Row
  • 3 Rope Climbs

Rx+: 135/95# barbell
Rx: 105/70# barbell, 6 pull-ups instead of 3 rope climbs

Elements

20:00 AMRAP

  • 10 DB Snatch
  • 10 Calorie Bike
  • 10 Push-ups
  • 10 Oil Drills

NewRig1small

How’s the new rig treating you all?

Tuesday March 20

March 19th, 2018
by:

Specialty Classes

Yoga at 7:30pm

Strength / Skillwork

Front Squat
8-8-8-8
45-55-65-75%

WOD

FGB-style
1:00 intervals for 3 rounds

  • Toes 2 Bar
  • Russian KB Swing
  • Box Jumps
  • Burpees
  • DB Snatch
  • REST

Rx+: 55/35# KB, 24/20″ box, 45/30# DB
Rx: 35/25# KB, 20/18″ box, 35/20# DB

Elements

1:00 intervals for 4 rounds

  • Leg Lifts
  • Russian KB Swing, 30/20#
  • Step-ups, 16″ wood box
  • Squat Thrusters (no push-up burpees)
  • DB Snatch, 20/12#

DaveAndresPostRun

Dave Collins and myself stretching after a run in Chile ’97.
Dave passed on March 12, 2014. Miss you my friend!

Monday March 19

March 18th, 2018
by:

Strength / Skillwork

Max. Box Jump Height

Push Press
8-8-8-8
45-55-65-75%

WOD

5 Rounds, For Time

  • 9 C2B Pull-ups
  • 9 Thrusters

You’ll probably see a variation of this again in 18.5 :)

Rx+: 105/70# barbell
Rx: Pull-ups, 75/45# barbell

Elements

4 Rounds, For Time

  • 20 Wall Ball, 14/10#
  • 15 Calorie Row
  • 10 Push-ups
HannahDisneyHSPUsmall
Photo courtesy of Hannah G.

Week of March 19 through 24

March 18th, 2018
by:

Upcoming Events

CrossFit Open 18.5 – We are entering our final week of the 2018 CrossFit Open. What will 18.5 bring us?

CrossFit Open Announcement
This Thursday, March 22nd at 7:00pm
(No regular 7:30pm Class)
This week “The Masters” will do the Open WOD immediately following the live announcement. Come watch and cheer. Everyone’s invited. BYOB.

CrossFit Open Party
Friday, April 6 from 6:30pm – 9:30pm
(No regular 5:30pm or 6:30pm classes on that day)
Back by popular demand, we will have the Taco Truck and Margaritas! It will be a fun night for the whole family celebrating the 2018 CrossFit Open accomplishments. Don’t miss it!

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is this Monday, March 19th. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold (65+) – Wednesday 2:30pm – 3:30pm
Family WOW! – Saturday 10am – 11am

Seven Sons Farm

Next delivery is Saturday, March 31st. Order by Tuesday, March 27th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WODs

Please look at Wodify for the daily WOD announcements. They are available a week in advance. We’ll post next day’s WOD here the day before.

Friday March 16 and Saturday March 17

March 15th, 2018
by:

2018 CrossFit Open

Week 4

On Fridays and Saturdays during the CrossFit Open we will be doing the Open WOD. We will also be offering an alternate WOD on those days for those that don’t want to repeat it or simply want to do something different. The CrossFit Open is a great worldwide phenomenon. Regardless of experience or skill level, the Open has something for everyone. Have fun!

Specialty Class

Family WOW! – 10am – 11am
We will be running a modified version of the Open WOD for the whole family. Kids have a blast being able to participate in something broadcast worldwide on TV/Internet.

CrossFit Open WOD 18.4

We will publish the WOD as soon as it’s announced.

Thursday March 15

March 15th, 2018
by:

No 6:30pm or 7:30pm class today due to 18.4 CrossFit Open Announcement
Come to the live Open WOD announcement at 7pm. After the live announcement watch our very own “Rookies” do 18.4. BYOB. Anyone can come and watch. Also, anyone that’s signed up for the Open can also come and do the WOD with Peter in his now very famous stretch jeans!

Strength / Skillwork

Thrusters
5-5-5-5-5
40-50-60-70-80%

WOD

Happy 34th Birthday Renae!
[No she did not ask for a Bday WOD.]
3 Rounds for time:
15 Hang Cleans
15 Wall Balls
15 Box Jumps
Then:
19 Cal. Row
84 D/U

(2-3 heats as needed for Rowers, 2:00 delay)
Rx+: 115/75#, 30/20#, 30/24″
Rx: 95/65#, 20/14#, 24/20″ / 84 single leg singles instead of D/Us.

Elements

20:00 AMRAP
15 Air Squat
10 Push-up
15 Leg Lift
10 Lunges (2-ct)
15 Scissors
10 Ring Rows

Friday March 9 and Saturday March 10

March 8th, 2018
by:

2018 CrossFit Open

Week 3

On Fridays and Saturdays during the CrossFit Open we will be doing the Open WOD. We will also be offering an alternate WOD on those days for those that don’t want to repeat it or simply want to do something different. The CrossFit Open is a great worldwide phenomenon. Regardless of experience or skill level, the Open has something for everyone. Have fun!

Specialty Class

Family WOW! – 10am – 11am
We will be running a modified version of the Open WOD for the whole family. Kids have a blast being able to participate in something broadcast worldwide on TV/Internet.

CrossFit Open WOD 18.3

We will publish the WOD as soon as it’s announced.

Thursday March 8

March 7th, 2018
by:

No regular 6:30pm or 7:30pm class tonight due to the 18.3 CrossFit Open Live Announcement.
Come tonight at 7pm to watch the announcement and then watch our very own line-up of “The Gals”. And after that, Peter will do 18.3 in his jeans. Anyone that’s registered for the Open can join him! BYOB

Strength / Skillwork

  • HSPUs
  • Snatch 3-3-3-3-3
    Post-WOD, catch your breath. Then focus on smooth FAST TnG Reps.
    Suggested %: 40-50-60-70

JoeSnatch

WOD

2:00 On / 1 :00 Off, 2x Through
(23:00 Duration)
Row (1 cal = 2 reps)
Bike (1 cal = 3 reps)
Russian KBS
Jump Rope (2 D/U = 1, 10 Singles = 1)

Rx+: 55/35# KB, Must D/U
Rx: 35/25# KB

Elements

Same as MetCon but 30/20# KB will be Rx.