Monday February 19

February 18th, 2018
by:

CrossFit Open Starts This Week!

Register via the main CrossFit Games site. We will be having awesome announcement events, intramural activities and a great closing party. Stay tuned for all we have planned surrounding the CrossFit Open! Register here.

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

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

Strength / Skillwork

  • Max. Double-Unders
  • Row 800m for time
  • K2E/T2B Work

WOD

Every 2:00 perform 2 rounds of:
2 Squat Cleans
2 C2B Pull-up
Rest after the reps are done.
————
+2 reps per round
4+4 on Round 2
6+6 on Round 3
etc…

Rx+: 135/95#
Rx: 95/65#, Pull-ups

Elements

4 Rounds For Time
25 Scissors
250 Singles
25 Supermans
250m Row

Week of February 19 through 24

February 18th, 2018
by:

Upcoming Events

CrossFit Open – Register via the main CrossFit Games site. We will be having awesome announcement events, intramural activities and a great closing party. Stay tuned for all we have planned surrounding the CrossFit Open! Register here.

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

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is Monday, February 19th. We are starting a new session. 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.

Saturday February 17

February 16th, 2018
by:

Specialty Classes

Family WOW! – 10:00 am – 11:00 am

Strength / Skillwork

  • Max Double-Unders
  • 20 Cal Row for time

WOD

Work on D/U Skills and Recoil TnG of the Power Snatch. 2 Heats for the for the workout. Partner up with someone an judge one another.

CrossFit Open WOD 11.1

JessicaCrossFitOpenSnatch

Friday February 16

February 15th, 2018
by:

Strength / Skillwork

  • Max Double-unders
  • 300m Row for time
  • Strict T2B
  • T2B

WOD

:45 On / :15 Off, 15 Rounds (5x through)

  • Calorie Bike (1 cal = 3 reps)
  • Push-press
  • Russian KBS

RussianKBS

Elements

:45 Off / :15 On, 15 Rounds (5x Through)

  • Jump Rope
  • Squat Thruster
  • Ring Row

Thursday February 15

February 14th, 2018
by:

Strength / Skillwork

  • Max Double-Unders
  • 20 Cal Row for time

WOD

Go through  the 4 Lifts 3x, Alternating movements. Pick a weight scheme that allows you make quick changes as you rest between sets. Example 225# D/L, 135# Hang Clean, 135# High Pull, 155# Squat Clean. 

  • Deadlift
  • Clean High Pull
  • Hang Clean
  • Squat Clean

EMOTM, 6x
1 Combo: Deadlift – High Pull – Hang Clean – Squat Clean

DanClean

Elements

12:00 AMRAP

  • 2 Push-ups
  • 2 Squats
  • 2 Leg Lifts

+2 Reps each Round

Wednesday February 14

February 13th, 2018
by:

Specialty Classes

FTX Gold (65+) – 2:30pm – 3:30pm

Strength / Skillwork

300m Row for time

Clean 1-1-1-1-1-1-1-1
Build up weight  from 50% of 1RM @ sets of 1. Don’t worry about max-ing out. Just work on the movement and make it stronger!

JoeRow

WOD

CrossFit Open WOD 14.4

Elements

6 Rounds For Time

  • 10 DB Snatch, 30/20#
  • :30 Plank
  • 20 KB Fig 8 w/ uppercut, 20/15#
  • :15/:15 Side Planks

Tuesday February 13

February 12th, 2018
by:

Specialty Classes

Yoga – 7:30pm – 8:30pm

Strength / Skillwork

  • Max Double-Unders
  • Row 20 Cal for time
  • EMOTM, 8x
    2 Clean & Jerks

WOD

Every :90 for 7 rounds, Perform:

  • 7 T2B
  • 7 Burpee Over Box Jumps, 24/20″

PartnerBurpees

Record your fastest finsih time.
Rx+: as written
Rx: Hanging Leg Rasie, 20/18″ Box

Elements

20:00 AMRAP

  • 10 Calorie Bike
  • 10 Jackknives on a MB
    [+10 of each per round]

Monday February 12

February 11th, 2018
by:

Strength / Skillwork

  • 300m Row for time
  • Max Double-Unders

WOD

Pick one of these 3 WODs

DT-th

Elements

5 Rounds of:

  • 10 Wall Balls, 14/10#
  • 10 Burpees
  • 10 Scissors (2-ct)
  • 10 Lunges (2-ct)
  • 10 Push-ups

Week of February 12 through 17

February 11th, 2018
by:

Upcoming Events

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

CrossFit Open – Register via the main CrossFit Games site. We will be having awesome announcement events, intramural activities and a great closing party. Stay tune for all we have planned surrounding the CrossFit Open! Register here.

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 this Saturday, February 17th. Order by this Tuesday, February 13th.
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 February 10

February 9th, 2018
by:

FTX Clinic – Snatch/SMR – Saturday February 10 from 12pm – 2pm

Work and develop the Snatch Olympic Lift. This clinic is taught by Renato Garcia who holds a USAW 1 Club Coach certification and has attended seminars by Yu Jie (National Head Coach for China) and trained with World Champs Lu Xiaojun & Liao Hui. He has also attended the Eleiko Strength workshop. This clinic is great for beginners and advanced alike.
The class will have lots of skill-work, correction and feedback on the Snatch. The Oly Snatch portion is 1hr 15min, which is followed by 45 minutes of SMR (Self-Myofascial Release) to help with mobility and recovery. The SMR portion will be taught by Peter Johnson who holds a Master Level 1 Certification in SMR.
This clinic is perfect preparation for the 2018 CrossFit Open.

BlackOpsSnatch175

$20 ($15 for Unlimited Members). Buy an FTX Clinic session here.

Strength / Skillwork

  • Max. Double-Unders
  • 100m Row for time
  • Speed/Power/Endurance
    12 Mt. Climbers
    3 Burpees
    1 Indoor Lap
    Heats of  6. Start  each athlete by a different colored cone in between the 2 beams in the main area. They perform their exercises in their “lane” and then take off on their one lap. They finish back in their own “lane”.

WOD

12.3 CrossFit Open WOD

Friday February 9

February 8th, 2018
by:

Strength / Skillwork

  • Max. Double-unders
  • 10 Cal. Row for time
  • Max. set of HSPUs

HSPUAl

WOD

Happy Birthday Leidy! 2/9/91
6x through with :27 Intervals of:

  • Squat Cleans
  • Rest
  • Toes 2 Bar
  • Rest
  • Box Jumps
  • Rest

Rx+: 115/75#, 30/24″
Rx: 85/55#, 24/20″

 

Elements

:30 Intervals, 6x through

  • Banded Dips
  • Hanging Knee Raise
  • Supermans
  • Ball Slams, 20/10#

Thursday February 8

February 7th, 2018
by:

FTX Clinic – Snatch/SMR – Saturday February 10 from 12pm – 2pm

Work and develop the Snatch Olympic Lift. This clinic is taught by Renato Garcia who holds a USAW 1 Club Coach certification and has attended seminars by Yu Jie (National Head Coach for China) and trained with World Champs Lu Xiaojun & Liao Hui. He has also attended the Eleiko Strength workshop. This clinic is great for beginners and advanced alike.
The class will have lots of skill-work, correction and feedback on the Snatch. The Oly Snatch portion is 1hr 15min, which is followed by 45 minutes of SMR (Self-Myofascial Release) to help with mobility and recovery. The SMR portion will be taught by Peter Johnson who holds a Master Level 1 Certification in SMR.
This clinic is perfect preparation for the 2018 CrossFit Open.

BlackOpsSnatch175

$20 ($15 for Unlimited Members). Buy an FTX Clinic session here.

Strength / Skillwork

  • Max. Double-Unders
  • 100m Row for time

WOD

3×3 Snatch Grip Deadlift Tempo: 515X
(X = As fast as you can pop up onto the toes and shrug at the end of each rep)
2×3 Hang Snatch Pull @ 40% of 1RM Snatch
2×3 Snatch Pull @ 50% of 1RM Snatch
2×3 Snatch High Pull @ 60% of 1RM Snatch
3×3 Snatch Push-press @ 50% of 1RM Snatch
————————
4×2 – 3 Position Snatch (that’s 6 reps per set)
[Hang Power – Hang Squat – Squat]
Start @ 50% of 1RM Snatch, add small amounts each set.
———————-
Build up to a 1RM, preferably Squat Snatch (Record this)

Elements

4 Rounds of:

  • Row 500m
  • Bike 1000m
  • 40 Step-ups
  • Rest 2:00

Wednesday February 7

February 6th, 2018
by:

Specialty Classes

FTX Gold (65+) Class – 2:30pm – 3:30pm

Strength / Skillwork

  • Max. Double-Unders
  • 10 Cal. Row for time
  • Thruster 3-3-3-3-3
    Build up weight  from 50% of 1RM @ sets of 3. Don’t worry about max-ing out. Just work on the movement and make it stronger!
  • Chest-to-Bar Pull-ups

WOD

11.6 CrossFit Open WOD

ThrusterJoe

Elements

Classic Tabata :20/:10, 8x
[Rest 1:00 between exercises]

  • DB Clean & Press, 30s/20s
  • Leg Lifts
  • DB Lunges, 20s/15s
  • Lateral Shuttle Runs (use 2 beams)

Tuesday February 6

February 5th, 2018
by:

Specialty Classes

Yoga – 7:30pm – 8:30pm

Strength / Skillwork

  • Max Double Unders
  • 100m ROW for time
  • Bar Muscle-up Skillwork / Max Set
  • Ring Muscle-up Skillwork / Max Set

WOD

12:00 AMRAP, Teams of 2: Alt. movements

  • 10 DB Front Rack Lunges
  • 1 Lap DB Waiter Carry
  • 10 DB Snatches

All movements use just 1 DB per person. Do NOT drop DBs.

DBSnatch

Partners will split wts. as desired. Use the following formula to determine the total wt. per dumbbell needed for the team. Each team will have two DBs.
Rx+ +50#/+35# Rx +35#/+25#.
Example: If you have a male Rx+ and a female Rx, then the team will split 75#. It could then be 55# and 20# DBs, 50# and 25# DBs, 45# and 30# DBs.
You’ll mark Rx+ or Rx based on what you chose at the beginning versus actual wt. used.
Go North to South on the lunges for 30′. Make team lanes from the long rig out towards the windows. The lap is around the outer perimeter of the gym floor. And snatches are in place.

Elements

7 Rounds For Time

  • 15 KB SDHP, 35/25#
  • 15 Ball Slams, 20/10#
  • 15 Burpees

Monday February 5

February 4th, 2018
by:

Bible Reading Group – Monday 2/5 @ 8:30pm – 9:30pm

cover-beginnings

We are starting a new session for the next few months tonight. This group is for anyone. You don’t have to be a member of FTX. Hope you can make it!

Strength / Skillwork

  • 10 Calorie row for time
  • Max set of Double-Unders

WOD

The 18.0 CrossFit Open Workout is…
21-15-9

  • Dumbbell Snatch
  • ODB Burpees

Rx+: 50/35# DB
Rx: 30/20# DB, regular burpees
Please do not drop DBs.

Cash-out

“Start the engine”

For time: (10:00 CAP)
5-10-15-20-25-30-35-40-45-50 Double-Unders
Do 5 Burpees after each set or each time you break. If you don’t break you will end up doing 45 burpees.

Elements

15:00 AMRAP

  • 5/5 KB Shoulder Press, 30/20#
  • 10 KB Deadlift, 55/35#
  • 15 Goblet Squats, 30/20#

Week of February 5 through 10

February 4th, 2018
by:

FTX Clinic – Snatch/SMR – Saturday February 10 from 12pm – 2pm

Work and develop the Snatch Olympic Lift. This clinic is taught by Renato Garcia who holds a USAW 1 Club Coach certification and has attended seminars by Yu Jie (National Head Coach for China) and trained with World Champs Lu Xiaojun & Liao Hui. He has also attended the Eleiko Strength workshop. This clinic is great for beginners and advanced alike.
The class will have lots of skill-work, correction and feedback on the Snatch. The Oly Snatch portion is 1hr 15min, which is followed by 45 minutes of SMR (Self-Myofascial Release) to help with mobility and recovery. The SMR portion will be taught by Peter Johnson who holds a Master Level 1 Certification in SMR.
This clinic is perfect preparation for the 2018 CrossFit Open.

BlackOpsSnatch175

$20 ($15 for Unlimited Members). Buy an FTX Clinic session here.

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is this Monday, February 5th. We are starting a new session. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!
CrossFit Open – Register via the main CrossFit Games site. We will be having awesome announcement events, intramural activities and a great closing party. Stay tune for all we have planned surrounding the CrossFit Open! Register here.

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, February 17th. Order by Tuesday, February 13th.
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 February 3

February 2nd, 2018
by:

FTX Clinic Gymnastics (HSPUs) – Today, February 3

Beginner is 12pm – 1pm / Advanced is 1 pm – 2pm

Beginner: Can’t do a Handstand

– Drills to help getting comfortable upside-down

– Drills on kicking up to the wall

– How to safely do a partial range-of-motion HSPU

 

Advanced: Can comfortably kick up to the wall 

– Drills on Kipping the HSPU and efficiency/cycling 

– Going over Strict HSPU and how to build strength for Strict HSPU/ways to modify to increase capacity.

 

0:00-15:00 Working on Thoracic Extension and opening up Chest+Lats

15:00-40:00 Drills/Progressions/Skill-work

40:00-60:00 Strength work to increase strength specifically in the Handstand Push-up.

 

You will all be given sheets for Skill-work and Strength you can do on your own for the next 6+ weeks based on your level. There will be a Phase 1, 2, and 3 sheet for all of you. This will not just improve your Handstand Push-ups! You will see the skill and strength transfer over to a whole lot of other movements that we do in CrossFit!

$20 ($15 for Unlimited Members). Buy an FTX Clinic session here.

JessicaHSPU

Strength / Skillwork

Max Double-Unders

Do (3) 8 yard Broad Jump lengths.
Broad Jump from beam to beam, but you stop for 5 Push-ups before every 1 Broad Jump. The race begins with push-ups.
[Many athletes can go at one time. Use any of the beams as a start line at one time.]

WOD

4:00 AMRAP, 1:00 Rest, 5x
[Start wherever you stopped]

  • 30 Russian KBS, 35/25#
  • 25 Lunges (1ct)
  • 20 Leg Lifts
  • 15 1-arm Alt. Ball Slam, 20/10#
  • 10 Burpees

Friday February 2

February 1st, 2018
by:

Strength / Skillwork

Max set of unbroken double-unders

Perform 1 complex EMOTM of the 3 position Clean combo:
Hang Power – Power – Hang Squat
Start @ 50% of your lowest 1 RM from the 3 lifts. Add 5# every minute if your 1RM is 100# or less
Start @ 50% of your lowest 1 RM from the 3 lifts. Add 15# every minute if your 1RM is over 100#.
Get all the plates you will need to make your increases, before the clock starts. Go until you fail.

After WOD – Max effort 1000m Row

BlackOpsRowing

WOD

5 Rounds of:

  • 9 Thrusters
  • 7 Burpees
  • 5 C2B Pull-ups

Rx+: 105/70# BB, Bar Facing Burpees
Rx: 75/45# BB, Regular Burpees, Pull-ups

Elements

5 rounds of 3:00 On / 1:00 Off
[Start each round where you left off]

  • 8 Push-ups
  • 12 Leg Lifts / Hip Bridges / Supermans*
  • 16 Air Squats

* Alternate which exercise you do each Round. If you ended a round on one of these and are starting a new round, continue from that spot but with the exercise for that round.

 

Thursday February 1

January 31st, 2018
by:

Upcoming Events

FTX Clinic Gymnastics (HSPUs) – February 3 – Beginner is 12pm – 1pm / Advanced is 1 pm – 2pm:

Beginner: Can’t do a Handstand

– Drills to help getting comfortable upside-down

– Drills on kicking up to the wall

– How to safely do a partial range-of-motion HSPU

 

Advanced: Can comfortably kick up to the wall 

– Drills on Kipping the HSPU and efficiency/cycling 

– Going over Strict HSPU and how to build strength for Strict HSPU/ways to modify to increase capacity.

 

0:00-15:00 Working on Thoracic Extension and opening up Chest+Lats

15:00-40:00 Drills/Progressions/Skill-work

40:00-60:00 Strength work to increase strength specifically in the Handstand Push-up.

 

You will all be given sheets for Skill-work and Strength you can do on your own for the next 6+ weeks based on your level. There will be a Phase 1, 2, and 3 sheet for all of you. This will not just improve your Handstand Push-ups! You will see the skill and strength transfer over to a whole lot of other movements that we do in CrossFit!

$20 ($15 for Unlimited Members). Buy an FTX Clinic session here.

JessicaHSPU

Strength / Skillwork

Max Double-Unders
100m Row Time

Perform 1 complex EMOTM of the 3 position Snatch combo:
Rx+: Hang Power – Power – Hang Squat
Rx: Hang High Pull – Hang Power – Power
Start @ 50% of your lowest 1 RM from the 3 lifts. Add 5# every minute if your 1RM is 100# or less
Start @ 50% of your lowest 1 RM from the 3 lifts. Add 10# every minute if your 1RM is over 100#.
Get all the plates you will need to make your increases, before the clock starts. Go until you fail.

WOD

Chipper, Go in any Order

  • 25 Calorie Row
  • 25 T2B
  • 25 Wall Balls
  • 25 DB Snatch (Alt. when you want)
  • 25 GHD Sit-ups
  • 25 Double KB Deadlift
  • 25 1-arm Ball Slams
  • 25 Box Jumps

Rx: 20/14# MB, 50/30# DB, 55/35# KBs, 20/10# SB, 24/20″ box

Elements

Chipper, Go in any Order

  • 25 Calorie Row
  • 25 Hanging Leg Raise
  • 25 Wall Balls, 14/10#
  • 25 DB Snatch, 30/20#
  • 25 Leg Lifts
  • 25 KB Deadlift, 35/25#
  • 25 Ball Slams, 20/15#
  • 25 Box Jumps, 20/18″

BlackOpsWallBall

Wednesday January 31

January 30th, 2018
by:

Strength / Skillwork

Do only one of the following for a PR for the Challenge:

  • Max Set of Unbroken Double-Unders
  • Max Turkish Get-up 1/1

WOD

5 Rounds of:

  • Max Double-Unders -OR- 5 attempts
  • 2/2 KB Turkish Get-ups
  • 5 Good mornings (barbell)
  • 6 Pistol Squats (3/3) add wt. if able
  • 8 KB Single Leg Tempo Deadlifts (4/4)
    [Single or double KB]

40X1 Tempo – :04 Down, No pause at the bottom, Up as fast as possible, :01 pause at the top.

Elements

20:00 AMRAP

  • 10 Calorie Bike
  • 10 Push-ups
  • 20 Lunges
  • 20 Scissors

AssaultBikeDanF

Tuesday January 30

January 29th, 2018
by:

Upcoming Events

FTX Clinic Gymnastics (HSPUs) – February 3 – Beginner is 12pm – 1pm / Advanced is 1 pm – 2pm:

Beginner: Can’t do a Handstand

– Drills to help getting comfortable upside-down

– Drills on kicking up to the wall

– How to safely do a partial range-of-motion HSPU

 

Advanced: Can comfortably kick up to the wall 

– Drills on Kipping the HSPU and efficiency/cycling 

– Going over Strict HSPU and how to build strength for Strict HSPU/ways to modify to increase capacity.

 

0:00-15:00 Working on Thoracic Extension and opening up Chest+Lats

15:00-40:00 Drills/Progressions/Skill-work

40:00-60:00 Strength work to increase strength specifically in the Handstand Push-up.

 

You will all be given sheets for Skill-work and Strength you can do on your own for the next 6+ weeks based on your level. There will be a Phase 1, 2, and 3 sheet for all of you. This will not just improve your Handstand Push-ups! You will see the skill and strength transfer over to a whole lot of other movements that we do in CrossFit!

$20 ($15 for Unlimited Members). Buy an FTX Clinic session here.

JessicaHSPU

Strength / Skillwork

Pull-ups (Get a PR for challenge)
Max. Set w/o coming off bar

WOD

Triple 5:00 AMRAP

5:00 AMRAP
12 DB Snatch
120 Singles or 30 D/U (Count 12 points/reps for this)

3:00 Rest

5:00 AMRAP
12 1-arm Ball Slams
12 Calorie Bike

3:00 Rest

5:00 AMRAP
12 DB Lunges
12 Calories Row

Rx+: 70/55# DB Snatch, 20/10# SB, 45s/35s DB Lunges
Rx: 50/30# DB, Snatch, 25s/15s DB Lunges
D/U are not required for any level but much faster

Elements

Do today’s WOD with
30/20# Snatches
20/15# SB
Bodyweight Lunges
this is Rx for Elements.

Monday January 29

January 28th, 2018
by:

Strength / Skillwork

None today. Warm-up and get ready for a benchmark PR!

WOD

Pick one of the following benchmarks and get a PR! Do two if you have energy to spare.

Jackie
For time:

  • 1000m Row
  • 50 Thrusters 45#
  • 30 Pull-ups

Karen
For time:

  • 150 Wall-Balls

Dolores

  • 150 Burpees for time

MurphBurpees060714

The time Peter did 400 Burpees!

 

Week of January 29 through February 3

January 28th, 2018
by:

Thank You!

A big shout out to all the FTX crew that volunteered to make the Black Ops 2 event a great experience!

Upcoming Events

FTX Clinic Gymnastics (HSPUs) – February 3 – Beginner is 12pm – 1pm / Advanced is 1 pm – 2pm:

Beginner: Can’t do a Handstand

– Drills to help getting comfortable upside-down

– Drills on kicking up to the wall

– How to safely do a partial range-of-motion HSPU

 

Advanced: Can comfortably kick up to the wall 

– Drills on Kipping the HSPU and efficiency/cycling 

– Going over Strict HSPU and how to build strength for Strict HSPU/ways to modify to increase capacity.

 

0:00-15:00 Working on Thoracic Extension and opening up Chest+Lats

15:00-40:00 Drills/Progressions/Skill-work

40:00-60:00 Strength work to increase strength specifically in the Handstand Push-up.

 

You will all be given sheets for Skill-work and Strength you can do on your own for the next 6+ weeks based on your level. There will be a Phase 1, 2, and 3 sheet for all of you. This will not just improve your Handstand Push-ups! You will see the skill and strength transfer over to a whole lot of other movements that we do in CrossFit!

$20 ($15 for Unlimited Members). Buy an FTX Clinic session here.

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is this Monday, February 5th. We are starting a new session. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!
CrossFit Open – Register via the main CrossFit Games site. We will be having awesome announcement events, intramural activities and a great closing party. Stay tune for all we have planned surrounding the CrossFit Open!

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold (65+) – Wednesday 2:30pm – 3:30pm
Family WOW! – None this week due to the Black Ops 2 Competition.

Seven Sons Farm

Next delivery is Saturday, February 17th. Order by Tuesday, February 13th.
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 January 27

January 26th, 2018
by:

No regular classes today (Saturday) due to the Black Ops 2 Competition.

BlackOps2Banner

Click on the banner above to see the live leader-board.

Friday January 26

January 25th, 2018
by:

No regular classes tomorrow (Saturday) due to the Black Ops 2 Competition.

Strength / Skillwork

Max Box Jump Height
After the Warm-up and before the WOD [PR for the FTX New Year Challenge]

WOD

“Mama Wants a New Kitchen Sink” (30:00 CAP)
– Last done on February 10, 2017 –
[Start in 1 of the 3 “zones”, GO IN ORDER within the zones]

15 reps of each exercise: (All done in the front/middle area)
Push-ups
Prisoner Squats (1.5)
Scissors
Leg Lifts
Pull-ups
Lunges (2-ct)
Burpees
Toes to Bar
Bicycle Crunch (2-Ct)
Dips
Oil Drills
Calorie Row

20 Reps each of: (All done in the “main” area, 1 KB per person)
KB Sumo Deadlift High Pull, 55/35#
Goblet Squat
Russian Swings
American Swings
Figure 8 w/ Uppercut (8/8)
Cleans (8/8)
Push-press (8/8)
Thrusters (8/8)

25 Reps of Each:
GHD Sit-up (Reg. Sit-ups)
GHD Hip Ext. (Supermans)
Wall Ball, 20/14#
Ball Slams, 30/20#
Box Jumps, 24/20″

Rx+: as written
Rx: 35/25# KB
Scale as needed

Sink

Elements

20:00 AMRAP

  • 20 Calorie Bike
  • 20 Push-ups

Thursday January 25

January 24th, 2018
by:

No regular classes this Saturday due to the Black Ops Competition.

Strength / Skillwork

500m Row for time

Pistols
Max attempt, No weight, before or after the MetCon. Record L and R sides in the notes, but your score is the total of the two.

Get a PR on either for the FTX New Year Challenge.

PistolsBeach

WOD

Tempo Gymnastics Day, 6 Rounds

  • Skin-the-Cat
  • 3 Box Jumps, start at 24/20″ and build up each round
  • 5 Plank Push-ups (Elbows to Palms, then Push-up = 1)
  • 3/3 Wt. Pistol
  • Front Lever Progression* – Max Hold
  • 8 Dips ( if needed add wt. to make 8 a max)

*Both legs tucked, 1 leg Tucked, Both legs bent but out
Front Lever – See video here.
Skin the Cat – See video here.

Elements

6 Rounds of:

  • 10 Push-ups
  • 15 Hanging Knee Raises
  • 20 Lunges

Wednesday January 24

January 23rd, 2018
by:

Specialty Classes Today

FTX Gold (65+) – 2:30pm – 3:30pm

Strength / Skillwork (After WOD)

When the WOD is over. Rack your barbells, work in with someone if the class is large and catch your breath as you do a couch, pigeon and cat’s claw stretch. Warm-up with some PVC OHS and then go to the rack. You should have 20-30:00 left after the WOD is over. So take your time and try to improve on this often weak lift.

Overhead Squat
3-3-3-3-3-3
40-50-60-70-80-90% @ 3 reps
(PR on this for the challenge)

OHS

WOD

Happy 19th Birthday Olivia!
:19 Intervals, 19x Through

  • Push-press
  • OTB Burpees
  • Rest

Rx+: 115/75#
Rx: 75/45#

Elements

:45 Intervals, 6x through

  • Jump Rope, (1 pt. per 20 Singles)
  • Row (1 pt. per calorie)
  • Bike (1 pt. per calorie)
  • Russian KBS (1 pt. per 5 reps) 35/25#

Tuesday January 23

January 22nd, 2018
by:

Specialty Classes Today

Yoga – 7:30pm – 8:30pm / All Yoga classes in January don’t count against attendance limits!

Strength / Skillwork

Bench Press
EMOTM 3 – 3 – 3
EOMOTM 1 – 1 – 1 – 1 + 1RM
50-65-80% @ 3 reps (Every Minute)
90-95-97-100% @ 1 rep (Every Other)
REST 3:00
attempt 1RM for PR (FTX Challenge PR)
Use Safety Catches!

WOD

Fight Gone Bad (style) 1:00 intervals of everything
Rest 1:00, 3 rounds through.

  • KB Figure 8 w/ uppercut
  • DB Scott-Bobs (1-ct)
  • SB Chest Throws (on a beam)
  • BB Hang Clean
  • Air Squats to a 12″ box
  • Rest

ATTENTION! 4 points per “full” scotty bob. 1 Push-up, 2 Pull, 3 Push-up, 4 Pull.
Rx+: 35/25# KB, 30s/20s DB, 20/15# SB, 95/65# BB
Rx: 30/20# KB, 20s/12s DB, 15/10# SB, 75/45# BB

FGB

Elements

1:00 intervals, NO Rest, 4x

  • Russian KBS, 30/20#
  • Push-ups
  • Ball Slams, 30/20#
  • MB Hang Clean
  • Air Squat to a box

Monday January 22

January 21st, 2018
by:

Upcoming Events

No regular classes this Saturday due to the Black Ops competition!

BlackOps2Banner

Strength / Skillwork

None today. Take extra time to warm-up and get ready for your chosen Benchmark WOD

WOD

Pick 1 of the following benchmark WODs
(A PR on anyone of these counts for the FTX New Year Challenge)

Angie

Barbara

Cindy

Chelsea

Mary

Elements

Also pick one of the above benchmarks. Scale as needed.

Week of January 22 through 27

January 21st, 2018
by:

Upcoming Events

Due to the Black Ops 2 Competition we will not have regular classes next Saturday morning.

Black Ops Competition – January 27th – 7:30am – 12:30am – All info here / Register here. Registration closes on this Monday!
Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is this Monday, February 5th. We are starting a new session. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!
CrossFit Open – Register via the main CrossFit Games site. We will be having awesome announcement events, intramural activities and a great closing party. Stay tune for all we have planned surrounding the CrossFit Open!

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold (65+) – Wednesday 2:30pm – 3:30pm
Family WOW! – None this week due to the Black Ops 2 Competition.

Seven Sons Farm

Next delivery is Saturday, February 17th. Order by Tuesday, February 13th.
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 January 20

January 19th, 2018
by:

FTX Clinic Today

12pm – 2pm – Rope Climb and Double-unders – Finally get these pesky skills or get more efficient at them. $20 ($15 for Unlimited)

Specialty Classes

Family WOW! – 10am-11am

Strength / Skillwork

Max Set of Double-Unders (PR for Challenge)

Repeat Shuttle Runs
10′ – 20′ – 30′ – 40′ – 30′ – 20′ – 10′
Up to 5 athletes per heat. Everyone should perform this at least twice, with rest in between.

KidsRunning

WOD

4 Rounds of:

  • 8 DB Scotty Bobs (4 per side)
  • 12 DB Squats
  • 16 Pull-ups
  • 20 Flutter Kicks (4-ct)
  • 24 Mt. Climbers (1-ct)

1 scotty bob rep will count as 1 push-up and 1 row.
If people need to share DBs, start some on Scotty-bobs and some on Pull-ups.
Rx+: 40/30# DBs
Rx: 25/15# DBs, ring rows

Friday January 19

January 18th, 2018
by:

Strength / Endurance / Skillwork

Row 2k

Turkish Getup – 1/1 Max for a PR

WOD

KB Workshop day: 6 Rounds

  • 1+1 Turkish Get-ups (single)
  • 5 Front Rack Squats (double)
  • 5 Top-Down Flyes (double)
  • 3+3 Windmills (single)
  • 5+5 Point Guard Lunges (single)
  • 50 Alt. 1-arm Russian KBS (single)

Start with moderate weight and build up to max weight. REST PLENTY! Point Guard Lunges – swing the KB under your forward leg and switch hands as you lunge. Try Left to Right when you lead with your right leg.

KBSLo-res

Elements

8 Rounds of:

  • 6 Ab wheel rollouts
  • 12 Ring Rows
  • 18 Walking Lunges

Thursday January 18

January 17th, 2018
by:

FTX Clinic

Saturday 12pm – 2pm – Rope Climb and Double-Unders. Purchase a Clinic session here. Class size is limited.

2.4 double under

Strength / Skillwork

Clean
3-3-3-1-1-1-1
50-60-70 @ 3 reps
80-90-95 -100+%

Max. Height Box Jump

WOD

3 Rounds For Time of:

  • 1 Rope Climb
  • 18 Pistols
  • 25 KB Double Push-press 35s/25s
  • Rest 1:00

Rx+: as written
Rx: 1 Ground to standing, Pistols to 12″ box, 20s/15s#

Elements

For time:
21-15-9 (Row 500m ) 9-15-21

  • DB Squats, 30/20#
  • DB Snatch, 30/20#

Wednesday January 17

January 16th, 2018
by:

FTX Clinic

Saturday 12pm – 2pm – Rope Climb and Double-Unders. Purchase a Clinic session here. Class size is limited.

Specialty Classes Today

FTX Gold (65+) – 2:30pm – 3:30pm

Strength / Skillwork

Good Mornings
6-6-6
Tempo: 50X1, :05 going down,  no pause before going up, up as fast as you can, :01 pause at top. No PRs! Just warm-up.

Max. set of pull-ups
Warm-up and then perform a max set of pull-ups, any style, without coming off the bar.

MissionReadyPullup

WOD

Partner FGB, 1:00 at each station for 3 rounds

  • Ricochet Wall Balls
  • MB Sit-up pass-off
  • Chest Throw Passes, 8′ away
  • Cats’ Play Plank*
  • Side Throws, 8′ away
  • REST

*[For the Cats’ Play Plank the teammates will hold a plank, feet may be spread, and with one hand they push the MB to their partner who is facing them in a plank 4′ away. Alternate which hand you push the MB back with every time.]

Rx+: 30/20# MB
Rx: 20/14# MB
Scale as needed, but you will use the same MB for all movements and obviously you and your partner will do the same weight.
Trainers can jump in to complete teams. Do the Elements if there is no good match for a teammate.

Elements

Slam Ball FGB, 1:00 intervals for 3 rounds

  • Wall Ball, 15/10# SB
  • Bent over Chest Throws to the floor
  • SB sit-ups
  • Ball Slams
  • Russian Twist
  • REST

Tuesday January 16

January 15th, 2018
by:

Specialty Classes Today

Yoga – 7:30pm – 8:30pm / For today and the rest of January, the Yoga class will not count against attendance limits! Take advantage of this great class!

Strength / Skillwork

Front Squat
3-3-3-1-1-1-1
50-65-80% @ 3 reps
90-95-97-100+% @ 1 rep
(Get a PR on this for the challenge)

WOD

Happy 31st Birthday Jon Hughes!
Speed Tabata :16 on / :31 off, Alternating movements for 8 Rounds through the list of:

  • Hang Snatch
  • Over the Box Jump
  • Lateral Shuttle Run, 5 yards
  • Rest

Rx+: 95/65#, 20/16″ Use the small wooden boxes for OBJ.
Rx: 65/45#, Regular Box Jump 20/18″

HappyRowingCouple

Elements

18:00 AMRAP
20 Alt. DB Snatches,30/20#
20 Box Jumps/Step-ups, 20/16″
20 D/U or 100 Singles

Note: On the shuttle runs you will end up running 100 yds each round (5 yds x 5 per direction x 4 directions)