Wednesday September 28

September 27th, 2016
by:

Strength / Skillwork

Close-grip Bench Press
5×5

WOD

Class Wide TEAM WOD
Reps/Distance x the # of athletes in class.
1000m Row
1000m Run
100 D/U or 400 Singles
100 Ball Slams, 30/20#
100 KB Ground to Overhead
(do not actually have to touch the ground)

tinakbs

Tuesday September 27

September 26th, 2016
by:

Strength / Skillwork

Zots Press
Practice
PVC-10-20-30-40-50% of 1RM OHS
(Practice from partial squat depth or sitting on a box if needed)

WOD

“Ammo Run”
For time complete 2 rounds of:
20 C&J Station (Near the last of the inline squat racks)
Farmer carry to next station
20 Step-ups (On Boxes by GHD corner)
Farmer carry to next station
20 Thrusters (far side of remote rig)
Farmer carry to next station
20 In-place lunges (in front of Oly area)
Farmer carry to next station

Competitor – 45/30# KB or DB
Athlete – 30/20# KB or DB
Fit – 20/15# KB or DB

Congratulations to Renee Jarrett, winner of our “give FTX a review on Google” contest! She wins herself a new pair of Nike Metcons.

reneeohs

Monday September 26

September 25th, 2016
by:

Strength / Skillwork

Sumo Deadlift
5×5
Start @ 30% of 1RM Deadlift, build up. Try to avoid alternating grip. Build up a strong position for SDHP.

WOD

Progression AMRAP Chipper
Run 200m
10 Burpees
20 Ground to Overhead w/ Barbell
30 Pull-ups
40 Wall Balls
30 Box Jumps
20 Dips
10 HSPU
5 Ring M/U (Rx+ only)

0 – 2:00 perform as much of the Chipper as possible
Rest 2:00 – 4:00.
4:00 – 7:00 perform as much of the Chipper as possible from the beginning again.
Rest 7:00 – 10:00
Finally start and complete the whole chipper For Time. Subtract 10:00 from your final time.
[Remove :02 for every rep during 2:00 and 3:00 AMRAPs from Final time.]

Competitor: 115/75# BB, 30/20# MB, 30/24″ Box, Ring Dips
Athlete: 95/65# BB, 20/14# MB, 24/20″ Box, Bar Dips, 1-abmat HSPU
Fit: 75/45# BB, Ring Row, 14/10# MB, 20/16″ Box, Bench Dips, Shoulder Push-ups

ftxslamball

Week of September 25 through October 1

September 25th, 2016
by:

Upcoming Events

Click on event images for more information.

FTX_5_YEAR_FB
5th Anniversary and Trivia Night – Saturday, October 8th (6:30pm-9:30pm)
BLACK_OPS_BANNER
Black Ops: Going Dark – Competition – Saturday, November 12th
FTX Christmas Party – Friday, December 9th – (6:00pm-9:00pm)

Specialty Classes

CYoga – Tuesday 7:30 pm.
Barbell Club – Saturday 10:00am.

Cinderella Paleo

CinderellaPaleoLogo      cookiescinderellapaleo

We are now working with Cinderella Paleo to bring you healthy ready-to-eat meals to FTX. Meals are delivered on Monday and Thursday evenings and will be stored in our fridge. You can pick them up at FTX at your convenience. Orders need to be submitted by Thursday 12pm for the following week. This stuff is delicious and of course made fresh with the best ingredients!

Also serving healthy kids’ lunches!

Order here.

WODs

For full details on WODs please see Wodify.

Monday – Sumo Deadlift / Progressive Chipper w/ Burpees, G2O, Pull-ups, Wall Balls, Box Jumps, Dips, HSPUs & M/Us.
Tuesday – Zots Press / “Ammo Run” w/ DB or KB C&Js, Step-ups, Thrusters & Lunges.
Wednesday – Close-grip Bench Press / Class-wide Team WOD w/ Row, Run, Jump Rope, Ball Slams & G2O.
Thursday – Snatch Balance / WOD w/ HSPUs and Back Squats.
Friday – OHS / Original FGB.
Saturday – Cleans / “Dolores”.

Saturday September 24

September 23rd, 2016
by:

Strength / Skillwork

Deadlift
5×3, 3×1
40-55-70-80-90-% @ 3 reps
95-100%-PR @ 1 rep
DO NOT SACRIFICE YOUR SPINE FOR A PR! Newer and those that haven’t lifted regularly do 4-5 sets of 5-8 reps with gradually increasing weight.

WOD

Tabata, :40/:20 Intervals, Alternate movements
4x Through the list

  • Squat
  • Push-ups
  • Leg Lift
  • Ring Row
  • Military Sit-up

mandyjoriebotr

Friday September 23

September 22nd, 2016
by:

Strength / Skillwork

Clean & Jerk
3×3, 5×1
40-55-70% @ 3 reps
80-90-95-100%-PR @ 1 rep
Newer members and those that haven’t been lifting, please focus on technique and form versus weight.

WOD

15-10-5-10-15 of:
Burpees
Pull-ups

botrasher

Thursday September 22

September 21st, 2016
by:

Strength / Skillwork

Back Squat
4×5, 3×1
50-60-70-80% @ 5 Reps
90-100% – PR @ 1 Rep
Newer lifters or those that haven’t been lifting regularly don’t do sets of 1. Just do the 4 sets of 5 reps.

WOD

TEAM: Deck of Cards, Teams of 3-5
(25:00 Cap)
Spades – Ball Slam
Hearts – Box Jump/Step-ups
Clubs – Jump rope: D/U or Sinlges 2:1
Diamonds – Russian KBS

# of reps per person are indicated by value of card (however reps are done as a team)
2-10, face value reps
Royals, 15 reps
Aces, 20 reps

Joker, When you get this card in your deck, make all other teams do 15 Burpees per person before they continue with their deck.

Each team gets a deck of cards with 2 jokers in it. Work through the deck, completing the required reps per person for each card when it is flipped as fast as possible.
Reps are done as a team, i.e. if you have a 3 person team and get a 9 of hearts, then the team has to do 27 box jumps/step-ups.

Athlete: 30/20# SB, 24/20″ Box, 55/35# KB
Fit: 20/15# SB, 20/16″ Box, 35/20# KB

Black Ops: Going Dark Competition
Saturday, November 12th

Sign-up here today!

BLACK_OPS_BANNER

Wednesday September 21

September 20th, 2016
by:

Strength / Skillwork

If you’ve never done our O’Course, then you will do a walk through today. Learn the obstacles and practice some. There won’t be time to do walk through, practice and run O’Course in one class session. You are welcome to do 2 classes. (Will only count as one for membership purposes.)

WOD

Run 800m w/ SB
20 Wall Balls w/ SB
Rope Climb, 2x
Over-box Jump Circuit, 1x
(20-18-20-18-20-24″ Box circuit)
Up and Down Flying Pull-up Bar
20 Ball Slams
Run 400m (no SB)
Tires and Balance Beams
Low crawl
Cargo Net
Weaver
Double Pull-up Bar
Ramp
Body Hurdles
Ramp
Run 400m (no SB)
10 Tire Flips
Carry Bag for 200m

Competitor: as written, with 30/20# SB, Leaping on Flying pull-up bar, 50#/30# on bag
Athlete: 20/15# SB, 1st Run is 400m, 1 Rope climb, Normal climb on Flying pull-up bar. 10 Burpees for failed obstacles.
Fit: No SB on the Run, lighter weight SB for inside reps, lighter bag. 5 Burpees for missed obstacles.

Pre-Order our 5 Year Anniversary Shirts!

Order them here. Pre-orders end today Wednesday, September 21 at midnight. Don’t miss out! Junior sizes available as well!

ftx5_gear3_grande ftx5_gear4_grande ftx5_gear5_grande ftx5_gear6_grande ftx5_gear7_grande ftx5_gear8_grande ftx5_gear9_grande ftx5_gear10_grande ftx5_gear14_grande

 

Tuesday September 20

September 19th, 2016
by:

Strength / Skillwork

Bench Press
4×5, 3×1
50-60-70-80% @5 reps
90-100% PR
DO NOT try to PR if you have not been benching regularly. Use of safety catches is mandatory!

WOD

One Dumbbell Chipper, For Time
(Use the DB on everything)
1 Lap Run 200m
10 Push-ups w/ DB right
20 Thrusters left
30 Ground to Overhead right
20 Overhead Squat left
10 Push-ups w/DB left
20 Thrusters right
30 Ground to Overhead left
20 Overhead Squat right
10 Pull-ups w/ DB between ankles
1 Lap Run 200m

Competitor: 45/30#
Athlete: 30/20#
Fit: 20/15#
Do NOT drop DBs!

Pre-Order our 5 Year Anniversary Shirts!

Order them here. Pre-orders end this Wednesday, September 21 at midnight. Don’t miss out! Junior sizes available as well!

ftx5_gear3_grande ftx5_gear4_grande ftx5_gear5_grande ftx5_gear6_grande ftx5_gear7_grande ftx5_gear8_grande ftx5_gear9_grande ftx5_gear10_grande ftx5_gear14_grande

 

Monday September 19

September 18th, 2016
by:

Strength / Skillwork

Ft. Squat
4×3, 5×1
50-60-70-80% @ 3 reps
85-90-95-100% PR @ 1 rep
(Don’t do sets of 1 if you haven’t been lifting regularly. Do one set of 5 at your last 3 rep wt.)

Thruster
4×3, 5×1
50-60-70-80% @ 3 reps
85-90-95-100% PR @ 1 rep
(Don’t do sets of 1 if you haven’t been lifting regularly. Do one set of 5 at your last 3 rep wt.)

WOD

7:00 AMRAP
5 Burpee M/Us
25 Double-Unders

Competitor: as written. Must do D/Us.
Athlete: 5 burpee pull-ups. 100 singles instead of D/Us is still Rx.
Fit: 5 burpee jumping pull-ups. 50 Singles instead of D/Us.

Pre-Order our 5 Year Anniversary Shirts!

Order them here. Pre-orders end this Wednesday, September 21 at midnight.

ftx5_gear3_grande ftx5_gear4_grande ftx5_gear5_grande ftx5_gear6_grande ftx5_gear7_grande ftx5_gear8_grande ftx5_gear9_grande ftx5_gear10_grande ftx5_gear14_grande

 

Week of September 19 through 24

September 18th, 2016
by:

Upcoming Events

Click on event images for more information.

FTX_5_YEAR_FB
5th Anniversary and Trivia Night – Saturday, October 8th (6:30pm-9:30pm)
BLACK_OPS_BANNER
Black Ops: Going Dark – Competition – Saturday, November 12th
FTX Christmas Party – Friday, December 9th – (6:00pm-9:00pm)

Specialty Classes

CYoga – Tuesday 7:30 pm.
Barbell Club – Saturday 10:00am.

Cinderella Paleo

CinderellaPaleoLogo      14359017_1105426849549199_2469106118333460731_n

We are now working with Cinderella Paleo to bring you healthy ready-to-eat meals to FTX. Meals are delivered on Monday and Thursday evenings and will be stored in our fridge. You can pick them up at FTX at your convenience. Orders need to be submitted by Thursday 12pm for the following week. This stuff is delicious and of course made fresh with the best ingredients!

Also serving healthy kids’ lunches!

Order here.

WODs

For full details on WODs please see Wodify.

Monday – Ft. Squat & Thruster / AMRAP w/ Burpees, Pull-ups & D/Us.
Tuesday – Bench Press / DB Chipper w/ Running, Push-ups, Thrusters, G2O, & OHS.
Wednesday – FTX O’Course*.
Thursday – Back Squat / Deck-O-Cards w/ Ball Slam, Box Jumps/Step-ups, Jump Rope, KBS & Burpees.
Friday – Clean & Jerk / Short WOD w/ Burpees & Pull-ups.
Saturday – Deadlift / Tabata w/ Squats, Push-ups, Leg lifts, Ring Rows & Sit-ups*.

Note: * Depending on weather we may switch Wednesday and Saturday’s WODs.

Saturday September 17

September 16th, 2016
by:

Upcoming Events

Black Ops: Going Dark Competition – November 12th
Test yourself against your fellow CrossFitters and the best of the best of our Special Forces.

Sign-up here. Get an extra $10 off with discount “First10”. (Applies to first 10 sign-ups.)

BLACK_OPS_BANNER

Strength / Skillwork

Front Squat
6×3
50-60-70-80-90-95%

WOD

5 Rounds of:
2:00 On, 1:00 Off

  • 8 Pull-ups
  • 16 Plate Lunges
  • 32 D/U

(Start each round wherever you left off on prior round.)

Competitor: C2B, 45# Plate Lunge
Athlete: Kip Pull-up, (32) 1-leg Singles, 25# plate Lunge
Fit: Ring Row, No Wt., 50 Singles

Friday September 16

September 15th, 2016
by:

Strength / Skillwork

Snatch Grip Deadlift
4×3
Short Rests
50-65-80-90%

Deadlift
4×3
70-80-90-95%

WOD

Teams of 3, For “Points”
1:00 Rotations @
Rower
Burpees
Rest
6x Through (18:00)

Score = Total Calories + Total Burpees

FTX_Facility_Rowers

Thursday September 15

September 15th, 2016
by:

Last day!
Give FTX CrossFit a review!
Win a pair of Nano 6.0s!

Everyone of our members that gives FTX CrossFit a review on Google during the next 30 days (8/15-9/15) will be entered to win a pair of Nano 6.0s.
Review us here.

Nano6.0USA

 

Image rights – © 2016 Reebok International. All Rights Reserved. CrossFit® is a registered trademark of CrossFit, Inc.

Strength / Skill

Snatch
6×3
No Dropped Reps!
50-60-70-80-90-95%

WOD

“Isabel”
For time:

30 Snatches @ 135/95#

Monday September 12

September 11th, 2016
by:

Strength / Skillwork

Bench Press
6×3
50-60-70-80-90-95%

WOD

FGB Style, 3 rounds of 1:00 Intervals. Perform as many reps as possible each minute.

  • Knees To Elbow
  • Mt. Climbers (4 ct.)
  • Goblet Squats
  • DB Clean & Jerk (alternating)
  • Wall Ball

Athlete: 55/35# KB, 45/30# DB, 20/14# MB
Fit: 35/20# KB, 30/20# DB, 14/10# MB

2016-09-09-10-39-35

Week of September 12 through 17

September 11th, 2016
by:

Upcoming Events

Click on event images for more information.

FTX_5_YEAR_FB
5th Anniversary and Trivia Night – Saturday, October 8th (6:30pm-9:30pm)
BLACK_OPS_BANNER
Black Ops: Going Dark – Competition – Saturday, November 12th
FTX Christmas Party – Friday, December 9th – (6:00pm-9:00pm)

Specialty Classes

CYoga – Tuesday 7:30 pm.
Olympic Lifting – Saturday 10:00am.

Cinderella Paleo

CinderellaPaleoLogo      BBQChicken

We are now working with Cinderella Paleo to bring you healthy ready-to-eat meals to FTX. Meals are delivered on Monday and Thursday evenings and will be stored in our fridge. You can pick them up at FTX at your convenience. Orders need to be submitted by Thursday 12pm for the following week. This stuff is delicious and of course made fresh with the best ingredients!

Also serving healthy kids’ lunches!

Order here.

WODs

For full details on WODs please see Wodify.

Monday – Bench Press / FGB format w/ KTE, Mt. Climbers, Goblet Squats, DB C&Js & Wall Balls.
Tuesday – Strict Press, Push-Press & Split Jerk.
Wednesday – Back Squat / Chipper w/ Cleans, Push-ups, Pull-ups, Box Jumps, Lunges, Squats & Burpees.
Thursday – Snatch / “Isabel”.
Friday -Snatch Grip Deadlift & Deadlift / Team AMRAP of Rowing & Burpees.
Saturday – Ft. Squat / Pull-ups, Lunges & D/Us.

world-trade-center-small-pixabay

We will never forget!

Saturday September 10

September 9th, 2016
by:

Strength / Skillwork

Bench Press
6×5
40-50-60-70-80-90% @ 5 reps

WOD

Teams of 2 for a total time of 12:00 will:

  • 1 Person runs 200m every 90 sec. incl. right at start. Must alternate who runs.
  • *Ground to overhead*

Goal is to move as many pounds as possible as a team. Each person will have their own BB and set it to their desired weight. (Pick most efficient weight)
Multiply your reps by the weight of the bar and divide by 100.

The reason for the math is to measure power output. What you are striving for is to find the most efficient weight for max power output. This is a great, but often overlooked, way to train.

Give FTX CrossFit a review!
Win a pair of Nano 6.0s!

Everyone of our members that gives FTX CrossFit a review on Google during the next 30 days (8/15-9/15) will be entered to win a pair of Nano 6.0s.
Review us here.

Nano6.0

Image rights – © 2016 Reebok International. All Rights Reserved. CrossFit® is a registered trademark of CrossFit, Inc.

Friday September 9

September 8th, 2016
by:

Strength / Skillwork

Warm-up on rope climbs

WOD

Tommy V

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Women’s Rx Wt. = 75#
Scaled 1
: 95/65#, 5-3-1 Rope Climbs
Scaled 2: 21-15-9 of: Thruster, 65/35#, pull-ups or Ring Rows AND Bench Dips

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

WODINGforWine1

Join the fun! Click here for more info.

Thursday September 8

September 7th, 2016
by:

Strength / Skillwork

Deadlift
6×5
40-50-60-70-80-90%
Short Rests until you get to 80%.

WOD

“Thrifty 30”
For time: (20:00 Cap)

30 Reps each of:

  • Push-ups
  • Over-box-Jumps
  • T2B
  • KB SDHP
  • OHS
  • Ring Row
  • GHD S/U
  • Deadlift
  • DB Snatches, Alt. reps
  • Ball Slams

(You may go in any order, but must finish the 30 reps before changing exercises.)

Athlete: 20/16″ Wood boxes, 55/35# KB, 75/45# OHS, Chest under Rings, 135/95# D/L, 45/30# DB, 30/20″ SB,
Fit: 16/12″ Box Jumps, Leg Lifts, 35/30# KB, Goblet Squat instead of OHS, Heels under Rings, Sit-ups, 75/45# D/L, 30/20# DB, 20/15# SB

Give FTX CrossFit a review!
Win a pair of Nano 6.0s!

Everyone of our members that gives FTX CrossFit a review on Google during the next 30 days (8/15-9/15) will be entered to win a pair of Nano 6.0s.
Review us here.

Nano6.0USA

 

Image rights – © 2016 Reebok International. All Rights Reserved. CrossFit® is a registered trademark of CrossFit, Inc.

Wednesday September 7

September 6th, 2016
by:

Strength / Skillwork

Back Squat
6×5
40-50-60-70-80-90%

WOD

:20/:10 Tabata, 8x per station.
Keep your Lowest Score from each station. Start Anywhere, Go in Order.
DB Snatch
Rest 1:00
Flutter Kicks (4-ct)
Rest 1:00
Wall Balls
Rest 1:00
Cal. Row

Alternate sides each round on the DB Snatch if you prefer.
Athlete: 45/30# DB, 20/14# MB
Fit: 30/20# DB, 14/10# MB

WODINGforWine1

Join the fun this Friday! Click here for more info.

Tuesday September 6

September 5th, 2016
by:

Specialty Classes

7:30pm CYoga – Try something different on Tuesday evenings.

Strength / Skillwork

Snatch Push-Press
3×5
Wide Grip Push-Press from behind the head.
Build up from an empty bar

Shoulder Press
4×5
60-70-80-90% @ 5 reps

WOD

“Next Level”
5 Rounds For Time:

  • 20 Double-Unders
  • 10 Russian KBS
  • 2 Pull-ups

**Add 20, 10 and 2 reps, respectively, to each movement each round.

WOD rep Scheme:
Round 2 rep scheme: 40, 20, 4
Round 3 rep Scheme: 60, 30, 6
Round 4 rep scheme: 80,40, 8
Round 5 rep scheme: 100, 50, 10
Athlete: 55/35#, Men’s Strict P/U / Women’s Strict Pull-up with Thick Blue Band
Fit: 35/20#

MatthiasFamilyMed

Great to see families working out together!

Monday September 5

September 4th, 2016
by:

We are closed. Have a great day with friends and family.

LaborDayPatriotic.Pixabay

Wise words bring many benefits, and hard work brings rewards. – Proverbs 12:14 NLT

Week of September 5 through 10

September 4th, 2016
by:

Note: Schedule Change – As of September 1 our Thursday 7:30 pm class became one of our Build-Body-Burn Boot Camp classes. Come join the fun!

Upcoming Events

Click on event images for more information.

WODINGforWine1
WODing for Wine (Girls only) – Friday, September 9th (WOD @ 6:30pm / Wine @ 7:30pm)
FTX_5_YEAR_FB

5th Anniversary and Trivia Night – Saturday, October 8th (6:30pm-9:30pm)
BLACK_OPS_BANNER
Black Ops: Going Dark – Competition – Saturday, November 12th
FTX Christmas Party – Friday, December 9th – (6:00pm-9:00pm)

Specialty Classes

CYoga – Tuesday 7:30 pm.
Olympic Lifting – Saturday 10:00am.

Cinderella Paleo

CinderellaPaleoLogo      BBQChicken

We are now working with Cinderella Paleo to bring you healthy ready-to-eat meals to FTX. Meals are delivered on Monday and Thursday evenings and will be stored in our fridge. You can pick them up at FTX at your convenience. Orders need to be submitted by Thursday 12pm for the following week. This stuff is delicious and of course made fresh with the best ingredients!

Order here.

WODs

For full details on WODs please see Wodify.

Note: This week has a significant focus on shoulder movements. The idea is for us to really work on the mechanics of the movements and the quality thereof. For those that attend 3+ times per week, please be careful about over-training the shoulders this week. Consider using some of the shoulder strength times more for skill/technique versus going all out on reps/weight.

MondayClosed for Labor Day.
Tuesday – Snatch Push-Press & Strict Press / “Next Level” w/ D/Us, KBS & Pull-ups.
Wednesday – Back Squat / Tabata w/ Snatch, Flutter Kicks, Wall Balls & Rowing.
Thursday – Deadlift / Med. Long Chipper hitting the whole body.
Friday -Rope Climb / “Tommy V”.
Saturday – Bench Press / Partner WOD w/ Running and G2O.

Saturday September 3

September 2nd, 2016
by:

We will be closed on Monday for Labor Day.

Strength / Skillwork

None today. Spend extra time stretching and doing SMR. Don’t skip it!

WOD

20:00 As Many Calories As Possible (AMCAP)
15 Box Jumps
15 Ball Slams
15 Russian KBS
Row for 1:00 (record Calories)

Classes with more than 7 athletes Start in 2 heats.
Athlete: 24/20″ Box, 30/20# SB, 55/35# KB
Fit: 20/18″, 20/15#, 35/20#

FTX_Facility_Rowers

Friday September 2

September 1st, 2016
by:

We will be closed on Monday for Labor Day.

Schedule change: Starting in September our Thursday 7:30pm class will now be one of our Build-Body-Burn Boot Camp classes. The focus on these classes is more about body-weight exercises with a mix of lighter dumbbell and kettlebell movements thrown in. They are a great workout for beginners to advanced athletes.

Strength / Skillwork

Thruster
2×8,4×5
40 + 50% @ 8 reps
60-70-80-90% @ 5 reps

WOD

IKFF CKT Level 1 Test

Watch video of this test here.

100 KB Hand-Hand Swings (Alt. Hands)
4:00 KB Clean & Press
30/30 KB Snatches
2:00 of KB Front Squats
For Time

Rx+: 45/30# KB, perform at least 8 RPM on the Clean & Press, switch arms every minute. Also, perform at least 15 RPM on the Front Squat.
(All Unbroken sets!!!)
Rx: 35/20#
Scaled: Lower weight as needed and break up sets as needed.

KBSLo-res

 

Thursday September 1

August 31st, 2016
by:

We will be closed on Monday for Labor Day.

Schedule change: Starting in September our Thursday 7:30pm class will now be one of our Build-Body-Burn Boot Camp classes. The focus on these classes is more about body-weight exercises with a mix of lighter dumbbell and kettlebell movements thrown in. They are a great workout for beginners to advanced athletes.

Strength / Skillwork

Split Jerk
2×5,6×1
40 + 50% @ 5 reps
60-70-80-90-95+%-PR @ 1 reps

WOD

5 Rounds for time of:

  • 16 DB Lunges
  • 12 Push-ups
  • 8 Box Jumps

Rest 1:00

(Record time for each round. Don’t include rest.)
Athlete: 30s/20s, 24/20″
Fit: 15s/10s, 20/16″

HavingFun

Wednesday August 31

August 30th, 2016
by:

Schedule change: Starting in September our Thursday 7:30pm class will now be one of our Build-Body-Burn Boot Camp classes. The focus on these classes is more about body-weight exercises with a mix of lighter dumbbell and kettlebell movements thrown in. They are a great workout for beginners to advanced athletes.

Strength / Skillwork

Push Jerk
2×5,4×2
40 + 50% @ 5 reps
65-75-85-95% @ 2 reps

WOD

Partner WOD
Complete 2 Rounds for Time:
Alternating Reps
(20:00 Cap)

  • 40 Burpees
  • 40 MB Chest Throws
  • 40 Push-ups (down-up-down)
  • 40 MB Sit-up (pass at the top)
  • 40 Squat Jumps

Athlete: 20/14# MB
Fit: 14/10# MB

Give FTX CrossFit a review!
Win a pair of Nano 6.0s!

Everyone of our members that gives FTX CrossFit a review on Google during the next 30 days (8/15-9/15) will be entered to win a pair of Nano 6.0s.
Review us here.

Nano6.0USA

 

Image rights – © 2016 Reebok International. All Rights Reserved. CrossFit® is a registered trademark of CrossFit, Inc.

Tuesday August 30

August 29th, 2016
by:

BLACK_OPS_BANNER

Registration is open for our competition on Saturday, November 12. Register here.
The first ten athletes to register using the code “First10” get an additional $10.00 off the entry fee.

Strength / Skillwork

Push Press
2×8,4×3
40 + 50% @ 8 reps
60-70-80-90% @ 3 reps

WOD

Happy Birthday Mandy!
FOR TIME:
Buy-in: 1981m Row
—–
Then, 3 Rounds of:
8 Squat Cleans, 135/95#
30 Box Jumps, 24/20″

Start in heats of 7. Power clean and Front squat is allowed.
Mandy Level: 135/95# Barbell, 24/24″ Box
Athlete: 115/75# Barbell, 24/20″ Box
Fit: 85/55# Barbell, 20/18″ Box
(Less weight as needed)

MandyBlocks

Monday August 29

August 28th, 2016
by:

Strength / Skillwork

Shoulder Press
3×4, 4×3

Tempo: 4242, for 3×4
30-40-50-60%

Regular pace, for 4×3
70-80-90-95%

WOD

Outside 7:00 AMRAP
Start on mats,
1 Lap Run
3 Burpees
5 Lunges (2-ct.)
7 Ball Slams, 30/20#

Inside 7:00 AMRAP
50 D/U
10 Pull-ups
10 T2B

PeterCantigny0816

Peter running kids through the O’Course at this year’s Health & Fitness Boot Camp at Cantigny Park.

Week of August 29 to September 3

August 28th, 2016
by:

Note: Schedule Change – Starting this week on Thursday, September 1 our 7:30 pm class will now be one of our Build-Body-Burn Boot Camp classes. Come join the fun!

Upcoming Events

FTX_5_YEAR_FB    BLACK_OPS_BANNER

5th Anniversary and Trivia Night – Saturday, October 8th (6:30pm-9:30pm)
Black Ops: Going Dark – Competition – Saturday, November 12th
FTX Christmas Party – Friday, December 9th – (6:00pm-9:00pm)

Specialty Classes

CYoga – Tuesday 7:30 pm.
Olympic Lifting – Saturday 10:00am.

Cinderella Paleo

CinderellaPaleoLogo      CPFishChips

We are now working with Cinderella Paleo to bring you healthy ready-to-eat meals to FTX. Meals are delivered on Monday and Thursday evenings and will be stored in our fridge. You can pick them up at FTX at your convenience. Orders need to be submitted by Thursday 12pm for the following week. This stuff is delicious and of course made fresh with the best ingredients!

Order here.

WODs

For full details on WODs please see Wodify.

Note: This week has a significant focus on shoulder movements. The idea is for us to really work on the mechanics of the movements and the quality thereof. For those that attend 3+ times per week, please be careful about over-training the shoulders this week. Consider using some of the shoulder strength times more for skill/technique versus going all out on reps/weight.

Monday – Shoulder Press / Two 7:00 AMRAPs – 1) Run, Burpees, Lunges & Slam Balls 2) D/Us, Pull-ups & T2Bs.
Tuesday – Push-Press / “Mandy” w/ Row buy-in and then Squat Cleans & Box Jumps.
Wednesday – Push-Jerk / Partner WOD w/ Burpees, MB Chest Throws, Push-ups, Sit-ups & Squat Jumps.
Thursday – Split-Jerk / WOD w/ Lunges, Push-ups & Box Jumps.
Friday -Thruster / KB WOD w/ Swings, Clean&Press, Snatches & Ft. Squats.
Saturday – WOD focused on rowing for calories w/ a buy-in of Box Jumps, Slam Balls & KBS.

Saturday August 27

August 26th, 2016
by:

FTX O’Course

  1. Run 800m w/ SB
  2. 20 Wall Balls w/ SB
  3. Rope Climb, 2x
  4. Over-box Jump Circuit, 1x
  5. (20-18-20-18-20-24″ Box circuit)
  6. Up and Down Flying Pull-up Bar
  7. 20 Ball Slams
  8. Run 400m (no SB)
  9. Tires and Balance Beams
  10. Low crawl
  11. Cargo Net
  12. Weaver
  13. Double Pull-up Bar
  14. Ramp
  15. Body Hurdles
  16. Ramp
  17. Run 400m (no SB)
  18. 10 Tire Flips
  19. Carry Bag for 200m

OcourseNew3

Friday August 26

August 25th, 2016
by:

Give FTX CrossFit a review!
Win a pair of Nano 6.0s!

Everyone of our members that gives FTX CrossFit a review on Google during the next 30 days (8/15-9/15) will be entered to win a pair of Nano 6.0s.
Review us here.

Nano6.0USA

 

Image rights – © 2016 Reebok International. All Rights Reserved. CrossFit® is a registered trademark of CrossFit, Inc.

Strength / Skillwork

Rope climb
Skill work, 1 max set if able
Do not touch the floor if doing 1 max set. If you know that you can do more than 5 reps, then do legless instead (Legless going up, but use legs coming back down. Don’t touch floor.)

WOD

Cellmate Prison Break!

Teams of 2: One Weighted Bag per Team.
Start on Carpet in Front Area w/ Bag (30/20#)
Run 400m
All Obstacles In Reverse
Run 400m
Inside:
Over Stacked 24″ Platforms (48″ Total height)
Over Box Jump Circuit, all soft plyos
10 plate stepping stones (feet can not touch the floor)
1 Rope Climb (only 1 athlete has to do this)
Run 400m

Notes:
Bag CANNOT touch the ground!
Weaver is an up and over climb.

Thursday August 25

August 24th, 2016
by:

Strength / Skillwork

None today

WOD

“Olander”

Olander.jpg

Chipper, For Time, 25:00 CAP

  • 400m Run
  • 3 M/U
  • 8 Squat Clean, 135/95#
  • 8 HSPU
  • 25 Russian KBS, 70/55#
  • 19 Burpees
  • 78 D/U
  • 19 Burpees
  • 78 D/U
  • 8 HSPU
  • 25 Russian KBS, 70/55#
  • 3 M/U
  • 8 Squat Clean, 135/95#
  • 400m Run

Competitor: as written
Athlete: 3 C2B, Power Cleans 115/75#, 1-abmat HSPU, 55/35# KB, 300 Singles
Fit: 3 Banded Pull-ups, Power Cleans 85/55#, Shoulder Push-ups, 35/20# KB, 200 Singles

Wednesday August 24

August 23rd, 2016
by:

Strength / Skillwork

Deadlift
7×5
40-50-60-70-80-85-85+%

WOD

14:00 AMRAP

  • 300m Row
  • 25 Russian KBS, 55/35#
  • 20 Box Jump, 24/20″
  • 15 Push-ups

Big classes can use 2 clocks for 2 heats. Some athletes may do the WOD before the Strength IF the class has more than 14 athletes.

FTXKBYellow

Tuesday August 23

August 22nd, 2016
by:

Strength / Skillwork

None today

WOD

“Navata 41”
41:00 with As Many Rounds As Possible of:

  • 23 Hang Snatches
  • 23 D/U
  • 23 Burpees
  • 23 D/U
  • 23 Wall Balls
  • 23 D/U
  • 23 Pull-ups
  • 23 D/U

Athlete: 75/45# BB, 20/14# MB, 123 Singles to be Rx.
Fit: 55/35# BB, 14/10# MB, Jumping Pull-ups, 46 Singles