Saturday July 21

July 20th, 2018
by:

Specialty Classes this Saturday

11am – 12pm – Intro to Olympic Lifting – Register under the Specialty program for that day versus CrossFit.
12pm – 1pm – Squat Clinic – $10 (Free for Unlimited members) – Purchase a clinic here. Register under the “Black” program versus CrossFit. You can also see this class if you select “All Programs”.

Deam_Squat

Upcoming Events

Tomorrow (Sunday, July 22nd) is Peter’s Good-by Party – More info here.

PeterTGU

Warm-up

5 Rounds of:

  • 5 Wall Ball
  • 5 Toes 2 Bar

Strength / Skillwork

Choose either doing body wt. dips or wt. dips. Not both. You may also choose to do the run instead of dips.

Dips
3-3-3-Max Set

Wt. Dips
3-3-3-3-3

800m Run

WOD

 

:20 On / :40 Off, 20x (5 each) Alternating
Beam Sprints (1 point per beam)
Push-ups
Double-Unders 1:1, Singles 4:1
Russian KBS, 35/25#

Friday July 20

July 19th, 2018
by:

Upcoming Events

This Sunday, July 22nd – Peter’s Good-by Party – More info here.

PeterTGU

Warm-up

5 Rounds of:

  • 5 Wall Ball
  • 5 Toes 2 Bar

Strength / Skillwork

Deadlift
5-5-5-5-20
50-65-80-85-50%

WOD

2:00 Eternal AMRAP (Open-Style)

  • 8 Shoulder to Overhead
  • 8 Box Jump
  • 8 Toes 2 Bar

+2 Reps to each exercise upon completion of a round. Gain 2:00 extra to your cap whenever you complete a round.

Rx+: 115/75# barbell, 24/20″ box
Rx: 85/55#, 20/18″ box, Hanging Leg Raise

Elements

4 Rounds of:

  • 10 DB Push-press, 30s/20s
  • 20 Russian KBS, 30/20#
  • 10 Leg Lift
  • 20 Calorie Row

Thursday July 19

July 18th, 2018
by:

Upcoming Events

This Sunday, July 22nd – Peter’s Good-by Party – More info here.

PeterTGU

Warm-up

5 Rounds of:

  • 5 Wall Ball
  • 5 Toes 2 Bar

Strength / Skillwork

Snatch
3-3-3-1-1-1-1-1
2 @ 50-60-70
1 @ 80-85-90-95% PR

WOD

5 Rounds of:

  • 3 Snatches
  • 6 OTB Burpees
  • 9 Calorie Row
  • Rest 1:00

Record your 5 separate rounds’ times. Don’t include rest time.
Rx+: 85% of 1RM
Rx: 70% of 1RM

Elements

12:00 AMRAP

  • 10 DB Snatch, 30/20#
  • 8 Burpees
  • 6 Calorie Bike

Wednesday July 18

July 17th, 2018
by:

Specialty Classes this Saturday

11am – 12pm – Intro to Olympic Lifting – Register under the Specialty program for that day versus CrossFit.
12pm – 1pm – Squat Clinic – $10 (Free for Unlimited members) – Purchase a clinic here. Register under the “Black” program versus CrossFit.

Deam_Squat

Additional Warm-up

5 Rounds of:

  • 5 Wall Ball
  • 5 Toes 2 Bar

Focus on the form, efficiency of the movements.

Strength / Skillwork

Bench Press (Do after WOD)
5-5-5-5-20
50-65-80-85-50%

Bicep Curls Strict
5-5-5

WOD

“Helen”

3 rounds for time:

  • 400m Run
  • 21 KBS 55/35#
  • 12 Pull-ups

Elements

For time:

10 Scissors – Leg Lifts – Oil Drills
20 Ring Rows
30 Burpees
40 American KBS, 30/20#
50 Calorie Row

Tuesday July 17

July 16th, 2018
by:

Strength / Skillwork

Clean
3-3-3-1-1-1-1-1
3 reps @ 50-60-70%
1 Rep @ 80-90-95% PR?

WOD

5:00 AMRAP
5 Cleans
10 OTB Burpees
————–
5:00 Rest
————–
5:00 AMRAP
5 Jerks (from a Rack)
10 Box Jumps

Rx+: 165/110# BB, 24/20″ Box
Rx: 115/75# BB, 20/18″ Box
15 reps per round for each AMRAP. Count all rounds together and multiply by 15 plus extra reps for final score.
Large classes have 1/2 the class do jerks/box jumps first.

Elements

18:00 AMRAP

  • Bike .5 Miles
  • 12 Push-ups
  • 24 Bicycle Crunch
  • 36 Mt. Climbers

reneeboxjump

Monday July 16

July 15th, 2018
by:

Bible Reading Group Tonight (Monday 7/16)

Come at 8:30pm to our Bible Reading Group! All are welcome!

Warm-up

5 Rounds of:

  • 5 Wall Ball
  • 5 Toes 2 Bar

Focus on the form, efficiency of the movements.

Strength / Skillwork

Front Squat
5-5-5-5-20
50-65-80-85-50%

Overhead Squat
5-5-5

WOD

Chipper, Teams of 2, Alternate every :45sec
[1 works : 1 Rests]

  • 200 Double – Unders*
  • 100 Russian KBS
  • 50 Wall Balls
  • 25 Box Jumps
  • 10 Turkish Get-ups

*Athletes may do 5 singles for every one D/U. If both athletes are doing singles they may do 1000 collectively and still be Rx+ if they are able. Partners can do the entire WOD at different levels.
Rx+: 55/35# KB, 20/14# MB, 36/30″ Box
Rx: 35/25# KB, 14/10# MB, 30/24″ Box

Elements

For time do:

  • 50 Calorie Row
  • 40 American KBS, 30/20#
  • 30 Burpees
  • 20 Ring Rows
  • 10 Scissors – Leg Lifts – Oil Drills

Sue-Jon-Row

Week of July 16 through 21

July 15th, 2018
by:

Upcoming Events

Next Sunday, July 22nd – Peter’s Good-by Party – More info here.

PeterTGU

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is this Monday, July 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
Family WOW! – Saturday 10am – 11am
Intro to Olympic Lifting – Saturday 11am – 12pm
Squat Clinic – Saturday 12pm – 1pm – $10 (Free to Unlimited members)

Seven Sons Farm

Next delivery is Saturday, August 4th. Order by Tuesday, July 31st.
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 July 14

July 13th, 2018
by:

Strength / Skillwork

Speed/Power Endurance

  • Row 200m
  • Sprint 180′

Bench Press
5-5-5-5-20
50-65-80-85-50%

WOD

“Interval FRAN” w/ :30 On / :30 Off
21-15-9 of Thrusters & Pull-ups

Rx+: 95/65#
Rx: 65/45#, Blue Banded Pull-ups (or thinner)
Count only your active intervals for your time. For Example, If you finish in 10 rounds your time is 5:00 (10x :30).

Juliana_DL.jpg

Friday July 13

July 12th, 2018
by:

Strength / Skillwork

Back Squat
5-5-5-5-20
50-65-80-85-50%

WOD

100 Double-Unders
15 Toes to Bar
30 Calorie Row
15 Toes to Bar
5 Lap Run (1,000m)
15 Toes to Bar
30 Calorie Bike
15 Toes to Bar
100 Double-Unders

Rx+: as written
Rx: Within 12″ of the bar on T2B

Elements

Same as main WOD with leg lifts instead of T2B

2018-06-21 10.10.03

Thursday July 12

July 11th, 2018
by:

HangJuliana

Strength / Skillwork

HSPU

WOD

Happy Birthday Zoe! Here’s your “Flower Song”
Back Squat
Rx+: 135/95# (Squat 300+/225+ to even consider this)
Rx: 95/65#
Score: 1 point for each rep. There are 30 possible.

——————————————–

Bonus “Flower” WOD
First 10 reps*, Dips
Second 10 reps*, Hang Clean
Third 10 reps*, Push-ups

*count out loud as a class to not lose count
Rx+: 115/75#
Rx: 75/45#

Elements

4 Rounds of:

  • Run 200m
  • 10 DB Thrusters, 20s/15s
  • 20 Mt. Climbers
  • 30 Bicycle Crunch

Wednesday July 11

July 10th, 2018
by:

Strength / Skillwork

Shoulder Press
5-5-5-5-20
50-65-80-85-50%

WOD

4 Rounds of:
8 – 20 GHD Sit-ups
6 Hip Thrusters (heavy)
3/3 TGU
Max Strict HSPU*

* Do NOT over do it. Don’t do more than 5 more reps per round than you are used to doing.
**If you can do over 10 strict HSPU practice Deficit

Elements

Burn! 28

:35 Intervals, 11x (37:25 Duration)

  • Hammer Swings* (Alt. sides each round)
  • C-crunch
  • SB cleans
  • Box Jumps
  • DB Thrusters
  • Rest/Record

————–
Score = Total Reps
Rx+: 25/15# KB, 50/30# SB, 24/20″ Box, 35s/20s DB
Rx: 20/10# KB, 30/20# SB, 20/18″ Box, 25s/15s DB
*Bring a tire inside during inclement weather

DeamKBSwing

Tuesday July 10

July 9th, 2018
by:

Specialty Classes

Yoga this evening at 7:30pm

Strength / Skillwork

Thruster
5-5-5-5-20
50-65-80-85-50%

WOD

Endurance-Tabata, 1:00 On / :30 Off, 4x Each

  • Wall Balls
  • REST 1:00
  • 1-hand Alt. KBS
  • REST 1:00
  • Box Jump / Step-up
  • REST 1:00
  • DB Snatches

Rx+: 20/14# MB, 35/25# KB, 24/20″ box, 45/30# DB
Rx: 14/10# MB, 20/15# KB, 20/18″ box, 30/20# DB

Elements

Endurance-Tabata, 1:00 On / :30 Off, 4x Each

  • Air Squats / Lunges (Alt. Rounds)
  • REST 1:00
  • R-KBS, 30/20#
  • REST 1:00
  • Calorie Row
  • REST 1:00
  • Jump Rope (10 singles = 1 rep)

MikeBoxJump

Monday July 9

July 8th, 2018
by:

Strength / Skillwork

Deadlift
5-5-5-5-20
50-65-80-85-50%

OliviaDeadlift

WOD

4 Rounds of: (15:00 Cap)
5 Clean & Jerks
Run 400m
Rest 2:00

Rx+: 155/105#
Rx: 105/70#

Elements

20 DB Snatches, 30/20#
Row 800m
20 DB Snatches
Run 400m
20 DB Snatches
200 Singles

Week of July 9 through 14

July 8th, 2018
by:

Upcoming Events

Sunday, July 22nd – Peter’s Good-by Party – More info here.

PeterTGU

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is this Monday, July 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
Family WOW! – Saturday 10am – 11am

Seven Sons Farm

Next delivery is Saturday, August 4th. Order by Tuesday, July 31st.
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 July 7

July 6th, 2018
by:

No regular classes today due to our 3rd Annual Fire Team Challenge

Come and watch!

FireTeam3BannerThin

Friday July 6

July 5th, 2018
by:

Strength / Skillwork

Snatch
3-3-3-1-1-1-1-1
50-60-70-80-85-90-95-100%+

HeatherSnatch

WOD

  • EMOM for as Long as Possible
  • 7 Thrusters (75/55 lb)
  • 7 Pull-Ups
  • 7 Burpees

Each minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.

Elements

25:00 AMRAP
5 Ab wheel roll-outs
10 Push-ups
15 Squats
20 Flutter Kicks (1-ct)
100 Singles (25 D/U)

Thursday July 5

July 4th, 2018
by:

No childcare today. Sorry for the inconvenience.

Strength / Skillwork

Front Squat
5-5-5-5-20
50-65-80-85-50%

Overhead Squat
5-5-5

WOD

Class-Wide TEAM WOD

  • DB Push-press, 35s/20s
  • BB Deadlift, 155/105#
  • KB Russian KBS, 55/35#
  • MB Russian Twist, 30/20#

You must do 2 Burpees whenever you break a set or switch to a new lift/exercise.
Score = Total reps / # of athletes
If someone needs to scale all or most of the weights and wants to do team instead of Elements they will be scaled, but their reps can still contribute to the overall score.

Elements

4 Round For Time

  • 10 Calorie Row
  • 10 yard bear crawl
  • 10 Push-ups
  • 30 Lunges

KidsFunFitnessRowing

Wednesday July 4

July 3rd, 2018
by:

4th of July

Today we will have classes only at 9am and 10am.

constitution-1486010

WOD

9 Rounds for Time

  • 300 meter Run
  • 6 Air Squats
  • 6 Pull-Ups
  • 6 Box Jumps (20/24 in)
  • 6 Burpees
  • 6 Sit-Ups
  • 6 Lunges
  • 6 Russian Kettlebell Swings (53/35 lb)

Wear a weight vest (20/14 lb)

Tuesday July 3

July 3rd, 2018
by:

No 7:30 pm class today. Enjoy the fireworks.

Strength / Skillwork

Do strength after WOD
Bench Press
5-5-5-5-20
50-65-80-85-50%

Bicep Curl
1×21 (7-7-7)
7 reps in the lower half
7 reps in the upper half
7 full reps

WOD

EOMOTM (every OTHER minute on the minute)
6 Cleans, Start at 95/65#
12 OTB Burpees
—————
Add weight: Men’s 20 / Women’s 10 pounds each round

Changing out your weight is part of your time. Plan for it. Make sure to have several increments near by ready for the next round.
Example: Round 2 115/75#, Round 3 135/85#, Round 4 155/95#.

Elements

3 Rounds of:

  • Row 300m
  • Run 400m
  • Bike .3 Miles
  • 10 Push-ups
  • 10 Leg Lifts
  • 10 Ring Rows
  • 10 Hip Bridges

sparkler-839806_1920

Monday July 2

July 1st, 2018
by:

Strength / Skillwork

Back Squat
5-5-5-5-20
50-65-80-85-50%

WOD

Team Relay Race

30 yard Sled Drag
30 Double-unders / 120 Singles
30 yard Sled Drag
————–
5 Tire Flips
5 Tire Jumps
5 Burpees
5 Indian Sit-ups

Score = the time it takes to get the entire team through 1x. Divide the total time by the number of people on a team to get an average. Each team should attempt the relay 3x. Keep your best score. Rest between attempts

Try to group according to level, but each individual will be Rx, Rx+ or scaled as their performance dictates.
Rx+: 2 plates on the sled, Jump into the middle and then out of the tire
Rx: 1 plate on the sled, May jump on/in/on/out of the tire, may use hands on the ISU.

Rules: Each team gets 1 sled, 1 tire, 1 mat (jump rope on mat)
The First athlete will do the round as fast as possible. When they finish the first section (bringing the sled back) the next teammate begins as soon as the sled is back.

Elements

  • AMRAP in 26 minutes
  • 10 Pull-Ups
  • 15 Kettlebell Swings (1.5/1 Pood)
  • 20 Box Jumps (24/20 in)

If you didn’t do this one about a month ago… enjoy!

2018-06-21 10.12.55

Week of July 2 through 7

July 1st, 2018
by:

4th of July

We will close at 7:30pm on Tuesday, 7/3. Enjoy the fireworks!
On the 4th we will only have a 9am and 10am class. Hero WOD time!

Upcoming Events

Next Saturday we will not have regular classes due to the FireTeam 3 Challenge & Fundraiser.

FireTeam 3 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, July 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 – Cancelled this week. We will close at 7:30pm on Tuesday, 7/3. Enjoy the fireworks!
Family WOW! – Saturday 10am – 11am

Seven Sons Farm

Next delivery is Saturday, August 4th. Order by Tuesday, July 31st.
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 June 30

June 29th, 2018
by:

Schedule Change

Starting next week we will implement the following class changes during the 8am-10am time:

  • 8:00am – 9:00am – Will now be Open Box Monday through Friday
  • 9:00am – 10:00am – Will now be Burn! Monday through Friday

FireTeamPete

Strength / Skillwork

Renegade Row
8-8-8-8-8 per arm
Start w/ lower weight and work up from there

Speed/Power Endurance

Individual and/or in relays:

  • 1 Over Box Jump, 24/20″ soft ply
  • 90′ Sprint
  • 2 Burpees
  • (pick up a cone)
  • 90′ Sprint
  • (Set cone on the box)

WOD

Progressive AMRAP Chipper:
1:00 On / 1:00 Off
2:00 On / 2:00 Off
Full Chipper For Time (starts from 6:00)

  • 10 Calorie Row
  • 20 Wall Balls
  • 30 Burpees
  • 40 American KBS
  • 30 Box Jumps
  • 20 Ring Dips
  • 10 Bar Muscle -ups

(Time cap for total WOD is 20:00)

Rx+: as written with 30/20# MB, 55/35# KB, 24/20″ Box
Rx: 20/14# MB, 35/25# KB, 20/18″ Box, Blue Band Dips bar/ring, Pull-ups
Score = Chipper Time – AMRAP Reps X :02 + :05 for any reps not completed

Friday June 29

June 28th, 2018
by:

WOD

I.W.T. (Dr. Pat O’Shea)
3 Rounds of:
(3) 3 position Clean (9 total reps), 115/75#
400m Run
Rest 2:00 (Rest 4:00 after the 3rd round
——————
Circuit For time:
8 Burpees
12 Calorie Row
16 Russian KBS, 35/25#
20 Mt. Climbers (1-ct)

Time portion of your score is determined by your time for the 4 round circuit. Your level (Rx+, Rx or scaled) for the score is dependent on the interval weight portion.
Rx+: 3 position clean will consist of Hang Squat-Power-Squat Clean. Also, the 400m Run time must be under 1:45 each round.
Rx: 3 position clean will consist of Hang Power-Power-Hang Power. Also, the 400m Run time must be under 2:05 each round.

EarlyMorningRun

Thursday June 28

June 27th, 2018
by:

Strength / Skillwork

300m Row for Time

Back Squat
8-5-3-1-5-3-1
1×8 @ 50%
60-70-85-80-90%-PR?

WOD

Teams of 2: 1 works/1 Rests, Alt. every :30
[Go in any order]

  • 50 Calorie Bike
  • 50 Bar-facing Burpee
  • 40 Cleans
  • 40 Front Squat
  • 30 Pull-ups
  • 30 Toes to Bar

Rx+: 155/105#, C2B
Rx: 115/75#, pull-ups Hanging Leg Raise

Elements

50 Calorie Row
40 Leg Lifts
30 Burpees
20 Goblet Squat
10 Ring Rows

AlexRow

Wednesday June 27

June 27th, 2018
by:

Strength / Skillwork

2o Cal Row

Shoulder Press
8-5-3-1-5-3-1
1×8 @ 50%
60-70-85-80-90%-PR?

WOD

5 Rounds of:

  • 5 Jerks
  • Run 400m
  • Rest 1:00

Rx+: 165/110#
Rx: 115/75#

Elements

4 Rounds of:
20 Wall Balls
15 Hanging Knee Raises
10 Push-ups
5 Calorie Bike

JoeSnatch

Tuesday June 26

June 25th, 2018
by:

No Yoga tonight. Open Gym instead.

Strength / Skillwork

100m Row for time

Deadlift
8-5-3-1-5-3-1
1×8 @ 50%
60-70-85-80-90%-PR?

WOD

1:00 of:

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

Rx+: as written
Rx: Pull-ups, 1-abmat HSPU

Elements

Do the benchmark, scale as needed and make notes for when this comes up again.
Ring rows or jumping pull-ups
Shoulder push-ups or hand-release push-ups

OHLunge

Monday June 25

June 25th, 2018
by:

Strength / Skillwork

10 Cal Row for time

Split Jerk
2-2-2-2-2-2-2
50-60-70-80-80-85-85%

WOD

(20:00 CAP)

  • 10 DB Lunges
  • 10 Burpee Over Box Jump
  • 10 Toes to Bar
  • 10 DB Clean & Jerk

REPEAT 2x w/ 10 more reps each round:
20, 20, 20, 20
30, 30, 30, 30

Rx+: 50s/35s, 24/20″ Box
Rx: 30s/ 20s, 20/18″ Box, Hanging Knee Raise

Elements

15:00 AMRAP

  • 20 Lunges
  • 10 Burpees
  • 20 Leg Raise
  • 10 Calorie Row

RogerHeatherDBSnatch

Week of June 25 through 30

June 25th, 2018
by:

Upcoming Events

FireTeam 3 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, July 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 – Cancelled this week and next. No Yoga on 6/26 & 7/2. Open Gym instead.
Family WOW! – Saturday 10am – 11am

Seven Sons Farm

Next delivery is Saturday, August 4th. Order by Tuesday, July 31st.
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 June 23

June 22nd, 2018
by:

Strength / Skillwork

Pull-ups

Speed/Power Endurance
2 Rounds of:

  • 5 HR Push-ups
  • 5 Squats to a ball

WOD

Do both WODs.
Do only a 2:1 penalty for Singles.
Singles are scaled for both.

“Start the Engine”

For Time, (10:00 Cap)
5-10-15-20-25-30-35-40-45-50 D/U
Do 5 Burpees after each Set or Break. If you do not break at all you will do 45 Burpees.

“Annie”

For time:

50-40-30-20-10

  • Double-unders
  • Sit-ups

Jumprope

Friday June 22

June 21st, 2018
by:

Strength / Skillwork

Snatch Grip Deadlift
5-5-5

Snatch
3-3-3-1-1-1-1-1
3 reps @ 50-60-70%
1 Rep @ 80-90-95% PR?

jessicaolysnatchreg2016

WOD

Class Wide TEAM AMRAP, 14:00
KB Fig. 8 w/ Uppercut*, 35/20#
DB Push-press, 35s/20s
Wall Balls, 20/14#
Burpees
*Full Figure 8 for 1 rep
——————-
Score = Total Reps/# of athletes in the class
Special Rule: No category can be more than double the # of reps of any other category. If a category has more than twice as many points as another category, than those reps will be eliminated from the score.

Put 2 boards by every station, mark the # of reps you do whenever you switch to a new exercise.

Elements

For time:

  • Run 1 mile
  • 30 Burpees
  • Row 1 km

Thursday June 21

June 20th, 2018
by:

Strength / Skillwork

None today

WOD

“Filthy Fifty”

For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/25#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

Elements

Do “Filthy Fifty” but scale as needed:
Ways to scale:
– partition reps
– skip back ext. and/or burpees
– Scale movements (ie. KTE to hanging knee Raise)
– 20:00 to 30:00 cap

FilthyFifty

Wednesday June 20

June 19th, 2018
by:

Upcoming Events

FireTeam 3 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

Last day to sign-up and receive shirts

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Strength / Skillwork

Clean
3-3-3-1-1-1-1-1
3 reps @ 50-60-70%
1 Rep @ 80-90-95% PR?

WOD

12:00 Progressive Count AMRAP

  • 1 Rope Climb
  • 1 Lap Run

+1 Each Round

Elements

:40 Intervals w/ :10 transition, 8x through

  • 4-way shuttle run
  • A-KBS, 30/20#
  • Wall Balls, 14/10#

Tuesday June 19

June 18th, 2018
by:

Upcoming Events

FireTeam 3 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

Back Squat
8-5-3-1-5-3-1
1×8 @ 50%
60-70-85-80-90%-PR?

WOD

4 Roundsof:
1 Indoor Flying Pull-up Bar traverse*
4 GHD Hamstring Curl
8/8 DB Split Squats
8 Arnold Presses**

* Skip if you can not do a strict pull-up
** Arnold Press – Video

Elements

Do the no measure work

Monday June 18

June 17th, 2018
by:

Tonight

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is this Monday, June 18th. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!

Strength / Skillwork

Bench Press
8-5-3-1-5-3-1
1×8 @ 50%
60-70-85-80-90%-PR?

Bicep Curl
8-8-8

WOD

20:00 AMRAP (EMOTM do 2 Burpees)

  • 20 KB Fig. 8 w/ uppercut
  • 10 Calorie Bike
  • 20 Push-press
  • 10 Calorie Row

Rx+ 35/25# KB, 95/65#
Rx: 20/15# KB, 65/45#

KBSLo-res

Elements

20:00 AMRAP

  • Run 400m
  • 20 Leg Lifts
  • 10 Push-ups
  • 20 Scissors

Week of June 18 through 23

June 17th, 2018
by:

Upcoming Events

FireTeam 3 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, June 18th. 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
Family WOW! – Saturday 10am – 11am

Seven Sons Farm

Next delivery is this Saturday, June 23rd. Order by this Tuesday, June 19th.
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.