Saturday December 10

December 9th, 2016
by:

Strength / Skillwork

Extra warm-up for the WOD

WOD

For Time
1 Rope Climb
2 Strict Pull-ups
3 DB Thrusters, 45s/30s
4 Ball Slams, 50/30#
5 T2B
6 Box Jumps, 24/20″
7 Burpees
8 KBS, 55/35#
9 Wall Ball, 30/20#
10 Calorie Row
11 Snatches, 115/75#
12 T.G.U. 55/35#

Only a few Barbells should be needed as athletes will be very staggered and they are not needed until the end for only 1 lift.
Rx+ as written
Rx: Kipping Pull-ups, 30s/20s DBs, 30/20# SB, 35/25#, 20/14# MB, 85/55# BB, Repeat KB Weight for TGU.
Fit: Scale as needed or do Elements
Rep Scheme: 1 2, 1 3, 2, 1 4, 3, 2, 1 …

Friday December 9

December 8th, 2016
by:

Don’t miss out on our Christmas party today!

FTX Christmas Party – This evening, Friday, December 9th – (6:00pm-9:00pm).
Our last class today will be the 3:30pm-4:30 pm class.
Potluck
Last Name A-L = Bring a main dish to share
Last Name M-S = Bring 2 small appetizers or side dishes to share
Last Name T-Z = Bring a dessert to share

If you’ve got a signature dish you like making but it doesn’t fit with the above last name “assignments”, go ahead and trade with someone or just do it. :)
Bring your own adult beverages.

No RSVP necessary. Just come and join the fun!

christmasparty2016

Strength / Skillwork

Bench Press
3-3-3-3-3-3
Warm-up with BB, then:
45-55-65-75-85-90+%

WOD

For Time (12:00 Cap)
21-15-9 of:

  • Handstand Push-ups
  • Weighted Pistol Squats

Rx+: 30/20# KB or DB
Rx: 1-abmat HSPU, Regular Pistols
Fit: Shoulder Push-ups, Prisoner Squats (1.5 rep)

Elements WOD

18:00 AMRAP

  • 3 Banded Pull-ups
  • 6 Shoulder Push-ups
  • 36 Air Squats

Thursday December 8

December 7th, 2016
by:

Don’t miss out on our party tomorrow!

FTX Christmas Party – Friday, December 9th – (6:00pm-9:00pm).
Our last class on Friday will be the 3:30pm-4:30 pm class.
Potluck
Last Name A-L = Bring a main dish to share
Last Name M-S = Bring 2 small appetizers or side dishes to share
Last Name T-Z = Bring a dessert to share

If you’ve got a signature dish you like making but it doesn’t fit with the above last name “assignments”, go ahead and trade with someone or just do it. :)
Bring your own adult beverages.

No RSVP necessary. Just come and join the fun!

christmasparty2016

Strength / Skillwork

The Clean (PVC Work)

WOD

Complete 5 Rounds of:
8 Cleans @ 50-60-70-75-80%
2:00 Step-ups (knee Ht. Box)
Rest 2:00

Record Heaviest Weight done x total number of step-ups.
THIS IS A BENCHMARK!

Elements WOD

8 Rounds, For Time:

  • 8 MBSC, 20/14#
  • 18 Step-ups, Knee Height Box
  • 80 Jump Rope

Wednesday December 7

December 6th, 2016
by:

Upcoming Events

FTX Christmas Party – Friday, December 9th – (6:00pm-9:00pm).
Our last class on Friday will be the 3:30pm-4:30 pm class.
Potluck
Last Name A-L = Bring a main dish to share
Last Name M-S = Bring 2 small appetizers or side dishes to share
Last Name T-Z = Bring a dessert to share

If you’ve got a signature dish you like making but it doesn’t fit with the above last name “assignments”, go ahead and trade with someone or just do it. :)
Bring your own adult beverages.

No RSVP necessary. Just come and join the fun!

christmasparty2016

Strength / Skillwork

Deadlift
3-3-3-3-3-3
Warm-up with BB, then:
45-55-65-75-85-90+%

WOD

Tabata :30 On / :15 Off, 5x Each Rest 1:00, then rotate

  • Cleans
  • T2B
  • Deadlift
  • Wall Ball

Record Total Reps

Rx+: 135/95#, 185/125#
Rx: 95/65#, 135/95#
Fit: 55/35#, 95/65#
1 BB per person, switch out weight during break.

Elements WOD

25:00 AMRAP

  • 8 Wall Ball, 14/10#
  • 16 Hanging Leg Raise
  • 8 KB Deadlift, 55/35#
  • 16 Calorie Row

Win a pair of Nano 6.0s

Subscribe to our YouTube Channel here by Dec. 24th and get a chance to win a pair of Nano 6.0s.

Tuesday December 6

December 5th, 2016
by:

Strength / Skillwork

Snatch
3-3-3-3-1-1-1-1
45-55-65-75% @ 3 reps
85-90-95% PR @ 1 rep

WOD

For time:

  • 5 Muscle-Ups
  • 10 Overhead Squats
  • 15 Snatches,
  • 20 Over-the-bar Burpees
  • 25 Box Jumps

Rest 3:00, Repeat in Reverse

Score = Total time counting the Rest.
Rx+: Ring, 125/85#, 30/24″
Rx: Bar, 85/55# Snatch or Cleans at same weight as Rx+, 24/20″
Fit: see Elements

Elements WOD

5 Rounds for Time:

  • 10 Ring Rows
  • 10 Bench Dips
  • 10 Alternating DB Snatches 30/20#
  • 10 Burpees
  • 10 Box Jumps, 20/18″

zwrow

Monday December 5

December 4th, 2016
by:

Win a pair of Nano 6.0s

Subscribe to our YouTube Channel here by Dec. 24th and get a chance to win a pair of Nano 6.0s.

Strength / Skillwork

Back Squat
3-3-3-3-3-3
Warm-up with BB, then:
45-55-65-75-85-90+%

WOD

TEAMs of 2: “FRAN” Alternate on completing a movement.
Team Member 1 & 2:
1: 21 Thrusters
2: 21 Pull-ups
1: 15 Thrusters
2: 15 Pull ups
1: 9 Thrusters
2: 9 Pull ups
1: 21 Pull-ups
2: 21 Thrusters
1: 15 Pull ups
2: 15 Thrusters
1: 9 Pull-ups
2: 9 Thrusters

Rx: 95/65#
Fit: 55/35#, Ring Rows

Elements WOD

21-15-9 of:
Wall Ball, 14/10#
Ring Row

Row 500m

9-15-21 of:
Wall Ball, 14/10#
Ring Row

ryandlunges

Week of December 5 through 10

December 4th, 2016
by:

pcoming Events

FTX Christmas Party – Friday, December 9th – (6:00pm-9:00pm).
Potluck
Last Name A-L = Bring a main dish to share
Last Name M-S = Bring 2 small appetizers or side dishes to share
Last Name T-Z = Bring a dessert to share

If you’ve got a signature dish you like making but it doesn’t fit with the above last name “assignments”, go ahead and trade with someone or just do it. :)
Bring your own adult beverages.

No RSVP necessary. Just come and join the fun!

christmasparty2016

Specialty Classes

CYoga – Tuesday 7:30 pm.

Seven Sons Farm

Next delivery is Saturday, Dec. 17th. Order by next Monday, Dec. 12th.
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.

Cinderella Paleo

Are you looking to eat healthier! Here’s an easy solution.

CinderellaPaleoLogocrispyonionscinderellapaleo

Tasty ready to eat meals made from fresh ingredients – quality grass-fed meats free of antibiotics and hormones, and locally grown vegetables that are organic where possible.

Also serving healthy kids’ lunches!

Order here.

CrossFit WODs

For full details on WODs please see Wodify.

Monday – Back Squats / Partner Fran variant.
Tuesday – Snatch / WOD w/ M/U, Snatch, OHS, OTB Burpee & Box Jump.
Wednesday – Deadlift / Tabata w/ Cleans, T2B, Deadlift & Wall Ball.
Thursday – Clean Skillwork / IWT w/ Clean & Step-ups.
Friday – Bench Press / Short WOD w/ Pistols & HSPU.
Saturday –  The FTX 12 Days of Christmas WOD 2.0 Version. (Yes, we have two versions, because 1 isn’t enough!)

Elements WODs
Great for beginners and advanced CrossFitters alike.
(Note: These WODs can also be done as an alternate during our regular classes as well. These WODs focus more on body weight movements, light weights, no barbells, and are more cardio focused.)

Monday – Longer WOD w/ Wall ball, Ring Row and Rowing.
Tuesday – WOD w/ Ring Row, Bench Dips, Alt. light DB Snatches, Burpees & Box Jumps.
Wednesday – 25 min. AMRAP w/ Wall Ball, Leg Raises, Deadlift and Rowing.
Thursday – Cardio WOD w/ MBSC, Step-ups & Jump Rope.
Friday –  18 min. AMRAP w/ Banded Pull-ups, Shoulder Push-ups & Air Squats.
Saturday – No Elements class/WOD on Saturdays.

Saturday December 3

December 2nd, 2016
by:

FTX Christmas Party

Friday, December 9th – (6:00pm-9:00pm).
Potluck
Last Name A-L = Bring a main dish to share
Last Name M-S = Bring 2 small appetizers or side dishes to share
Last Name T-Z = Bring a dessert to share

If you’ve got a signature dish you like making but it doesn’t fit with the above last name “assignments”, go ahead and trade with someone or just do it. :)
Bring your own adult beverages.

No RSVP necessary. Just come and join the fun!

christmasparty2016

Strength / Skillwork

Bench Press
5-5-5-5-5
Warm-up with 3×10 DB bench press.
Then with Barbell:
50-60-70-80-90% @ 5 reps
Use safety catches!

WOD

Teams of 2: (1 works : 1 Rests)
For time complete 10 Rounds total of (Partners alternate rounds, i.e. each partner will end up doing 5 rounds):
12 Wall Balls
24 OH plate Lunges

Rx: 20/14# MB, 45/25# Plate
Fit: 14/10# MB, 25/15# Plate

Friday December 2

December 1st, 2016
by:

FTX Christmas Party

Friday, December 9th – (6:00pm-9:00pm).
Potluck
Last Name A-L = Bring a main dish to share
Last Name M-S = Bring 2 small appetizers or side dishes to share
Last Name T-Z = Bring a dessert to share

If you’ve got a signature dish you like making but it doesn’t fit with the above last name “assignments”, go ahead and trade with someone or just do it. :)
Bring your own adult beverages.

No RSVP necessary. Just come and join the fun!

christmasparty2016

Strength / Skillwork

None. Warm-up for WOD

WOD

Our famous annual FTX 12 days of Christmas

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

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

Elements WOD

30:00 AMRAP
5 DB Push-press, 30s/20s
10 Burpees
15 KB Deadlifts, 70/55#
20 Air Squats

Thursday December 1

November 30th, 2016
by:

FTX Christmas Party

Friday, December 9th – (6:00pm-9:00pm).
Potluck
Last Name A-L = Bring a main dish to share
Last Name M-S = Bring 2 small appetizers or side dishes to share
Last Name T-Z = Bring a dessert to share

If you’ve got a signature dish you like making but it doesn’t fit with the above last name “assignments”, go ahead and trade with someone or just do it. :)
Bring your own adult beverages.

No RSVP necessary. Just come and join the fun!

christmasparty2016

Strength / Skillwork

Sumo Deadlift
5-5-5-5
Warm-up with BB
50-60-75-85%

Deadlift
5-5-5-5
Warm-up with BB
60-70-80-90%

WOD

3 Rounds For Time, of:
4-way Shuttle Run, 5x
15 Dips

[10 yard, 4 way shuttles consists of 1 forward, side, side, and backward runs. All 4 directions = 1 rep. Runs may be done in any order as long as you do 1 of each before the next rep. ]
Rx: rings or bar
Fit: band or bench dips

Elements WOD

15:00 AMRAP
6 Indoor Laps
12 Bench Dips
18 Flutter Kicks (2-ct)

Wednesday November 30

November 30th, 2016
by:

FTX Christmas Party

Friday, December 9th – (6:00pm-9:00pm).
Potluck
Last Name A-L = Bring a main dish to share
Last Name M-S = Bring 2 small appetizers or side dishes to share
Last Name T-Z = Bring a dessert to share

If you’ve got a signature dish you like making but it doesn’t fit with the above last name “assignments”, go ahead and trade with someone or just do it. :)
Bring your own adult beverages.

No RSVP necessary. Just come and join the fun!

christmasparty2016

Strength / Skillwork

Snatch
3-3-3-1-1-1-1-1
50-60-70 @ 3 reps
80-90-95-100% PR @ 1 rep

WOD

15-10-5 of:
Squat Snatch
Handstand Push-up

(12:00 Cap, add :01 for each missed rep.)

Competitor: 115/75# 6/4″ Deficit HSPU (kip allowed)
Athlete: 85/55#, HSPU
Fit: Power 85/55#, Push-ups 2x

Elements WOD

25-20-15-10-5 of:

  • Calorie Row
  • DB Snatch, Alt. Ams
  • Push-ups
  • Military S/U

Tuesday November 29

November 28th, 2016
by:

Strength / Skillwork

Back Squat
5-5-5-5-5
Warm-up with BB
50-60-70-80-90%

WOD

Fight Gone Bad Style
3 Rounds through of 1:00 intervals with as many reps at the following 5 stations:

  • 2-fer-1 Wall Ball
  • Chest to Bar Pull-up (C2B)
  • KB Swing ‘merican
  • Calorie Row
  • Burpee
  • REST

Competitor: 20/14# MB, C2B, 55/35# KB
Athlete: 14/10# MB, Pull-ups, 35/25# KB
Fit: Reg. Wall Ball 14/10# MB, Ring Rows, Russian KBS 30/20#

Elements WOD

1:00 Intervals, no extra Rest, 4x

  • Wall Balls, 14/10#
  • Ring Rows
  • Russian KBS, 30/20#
  • Calorie Row
  • Burpee

ftxlogodev

Monday November 28

November 27th, 2016
by:

Strength / Skillwork

Shoulder Press
5-5-5
Warm-up with BB
50-65-85%

Push Press
5-5-5
60-70-80%

WOD

Chipper, For time (minus Bonuses)
Buy-in Bonus: 5:00 to do 1RM Jerk (from a Rack, if desired)
——–
75 D/U
50 Walking Lunges
25 Box Jump
5 Muscle-Ups
25 Box Jump
50 Walking Lunges
75 D/U
———
Cash-out Bonus: 5:00 to do 1RM Clean

Subtract :01 for every pound lifted in the 1RM Cash-out/Buy-in.
Competitor: 24/20″ box, Ring M/U
Athlete: Bar M/U OR 25 Pull-ups
Fit: 300 Singles, 20/18″ box, 25 Ring Row

Elements WOD

20:00 AMRAP
100 Singles
25 Lunges
20 Box Jumps
10 Jumping Pull-ups

alshoes

Week of November 28 through December 3

November 27th, 2016
by:

Upcoming Events

FTX Christmas Party – Friday, December 9th – (6:00pm-9:00pm).
Potluck
Last Name A-L = Bring a main dish to share
Last Name M-S = Bring 2 small appetizers or side dishes to share
Last Name T-Z = Bring a dessert to share

If you’ve got a signature dish you like making but it doesn’t fit with the above last name “assignments”, go ahead and trade with someone or just do it. :)
Bring your own adult beverages.

No RSVP necessary. Just come and join the fun!

christmasparty2016

Specialty Classes

CYoga – Tuesday 7:30 pm.

Seven Sons Farm

Next delivery is Saturday, Dec. 17th. Order by Monday, Dec. 12th.

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

Order here.

Cinderella Paleo

Are you looking to eat healthier! Here’s an easy solution.

CinderellaPaleoLogocrispyonionscinderellapaleo

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.

CrossFit WODs

For full details on WODs please see Wodify.

Monday – Strict & Push Press / Chipper w/ Jerk, Clean, D/U, Box Jumps, Lunges & M/U.
Tuesday – Back Squat / FGB Style w/ Wall Ball, Pull-up, KBS, Row & Burpee.
Wednesday – Snatch / Short Couplet w/ Snatch & HSPU.
Thursday -Sumo Deadlift & Deadlift / WOD w/ Shuttle Run & Dips.
Friday – The FTX 12 Days of Christmas WOD!
Saturday – Bench Press / Partner WOD w/ Wall Ball & OH Plate Lunges.

Elements WODs
Great for beginners and advanced CrossFitters alike.
(Note: These WODs can also be done as an alternate during our regular classes as well.)

Monday – 20:00 AMRAP w/ Singles, Lunges, Box Jumps & Jumping Pull-ups.
Tuesday – Intervals w/ Row, Wall Balls, Ring Rows, KBS & Burpee.
Wednesday – Longer WOD w/ Row, DB Snatch, Push-ups & Sit-ups.
Thursday – 15:00 AMRAP w/ Running, Dips & Flutter Kicks.
Friday –  30:00 AMRAP w/ DB Push-Press, Burpees, KB Deadlift & Air Squat.
Saturday – No Elements class/WOD on Saturdays.

Saturday November 26

November 25th, 2016
by:

Strength / Skillwork

Front Squat
3×3, 5×1
Warm-up with BB, then:
40-50-60% @ 3 reps
70-80-90-95-100+% @ 1 rep
If you are newer or haven’t been lifting regularly, then don’t do sets of 1 rep. Do one more set of 3 instead.

WOD

Progressive AMRAP Chipper
0-1:00 AMRAP
1:00-2:00 Rest
2:00-4:00 AMRAP
4:00-6:00 Rest
6:00 Start Chipper

  • 7 Bar M/U
  • 14 Clean
  • 21 DB Thrusters
  • 28 Box Jump
  • 35 Ball Slams

Each Rep from AMRAPS Counts as :05 off final score.
Rx+: 155/105#, 45s/30s, 30/24″, 50/30# SB
Rx: C2B, 115/75#, 30s/20s , 24/20″, 30/20# SB
Fit: Pull-up or Ring Row, 75/45#, 20s/12s, 20/16″, 20/15# SB

FTX Factoid – This video introduced the now infamous (and everyone’s favorite) Kettlebell Warm-up.

Subscribe to our YouTube channel prior to Christmas to have a chance to win a new pair of Reebok Nano 6.0s (or Nike MetCon 2s as Al N. would insist on).

Friday November 25

November 24th, 2016
by:

Please note our modified schedule today. It’s a normal schedule except that we won’t have the 5:30am, 6:30am and 8:00am classes. So, our first class is at 9am today. We figure those that are willing to get up early today will be getting in a great shopping WOD.

Strength / Skillwork

Deadlift: EOMOTM for 5 rounds (10:00)
Perform as many reps as you can in 1:00 and rest the next. Record all your reps for a total score.
Rx+: 225/155#
Rx: 165/115#
Fit: 75/45#
Do not score if you have to work with a box above parallel

WOD

15:00 AMRAP Partner WOD (1 rows / 1 reps)
15 Burpees
30 Double-Unders (D/U)
[Switch every 20 Calories on the Rower]

Count the completed row as 1 round and a completed set of Burpees and jump rope as 1 round. 2 rounds scored every time both parts are completed. Count the extra reps and calories as tie breaker points on any unfinished round when the clock beeps.
Rx: as written
Fit: 60 singles

Elements WOD

22:00 AMRAP
8 Burpees
12 Box Jumps, 20/18″
16 Ring Rows
20 Squats

FTX Factoid – Jessica had 1 rep less on this challenge than Camille Leblanc-Bazinet, who at the time was the reigning CrossFit Games champ. Dave Castro generously decided that Jessica should get an assault bike as well, especially since she did it on an old Airdyne

Thursday November 24

November 23rd, 2016
by:

Please note that today, Thursday November 24th, we will only be open from 9am-11am.
We will have a 9am and 10am class.
Enjoy this special day with family and friends.
Happy Thanksgiving!

WOD

Jackie

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Strength / Skillwork

Snatch: EOMOTM for 5 rounds (10:00)
Perform as many reps as you can in 1:00 and rest the next. Record all your reps for a total score.
Rx+: 125/80#
Rx: 85/55#
Fit: 55/35#

Elements WOD

4 Rounds of:
500m Row
20 Scissors
10 DB Thrusters, 20s/15s
10 Ring Rows

Subscribe to our YouTube channel and be eligible to win a pair of Nano 6.0s! (Must subscribe prior to Christmas to be eligible.)

Here’s a video from our humble beginnings sure to give you a chuckle or two. For all of you that complain about your wrists hurting during a Ft. Squat or Thruster watch from :20-:40.

Wednesday November 23

November 22nd, 2016
by:

Please note our Thanksgiving schedule

Thanksgiving Eve – Regular schedule, except no class at 7:30pm.
Thanksgiving – Open only from 9am-11am.
Black Friday – Regular schedule, except no 5:30am, 6:30am and 8:00am classes.

Strength / Skillwork

Back Squat
Back Squat (to a box/ball below parallel): EOMOTM for 5 rounds (10:00)
Perform as many reps as you can in 1:00 and rest the next. Record all your reps for a total score.
Rx+: 155/105#
Rx: 115/75#
Fit: 65/45#
Do not score if you have to work with a box above parallel.
Only use a soft plyo box or medicine ball. Do NOT squat to a hard surface due to danger of compressing spine! Also, do not dump bar if using a box. Use safety catches instead.

WOD

AMRAP of 5 Intervals
Each Interval consists of 2:00 On / 1:00 Off (Start each interval where you left of on the previously)

  • 2 Muscle-ups (M/U)
  • 4 Handstand Push-up (HSPU)
  • 6 Pistol squats
  • 8 Box Jumps

Rx+: Ring MU, Strict HSPU, 30/20# Wt. Pistol, 32/26″ Box
Rx: Jumping Bar MU w/ bar higher than your head, Kipping HSPU, BW Pistol, 24/20″ Box
Fit: Strict Band Pull-ups, Shoulder Push-ups, Pistols to a box, 20/18″ Box

Elements WOD

20:00 AMRAP
5 Push-ups
10 Lunges
15 Squats
20 Cal. Row

Please subscribe to our YouTube channel. All those that do so between now and Christmas will be eligible to win a new pair of Nano 6.0 shoes!

FTX Factoid – This video of Jessica was filmed the Sunday evening after she finished her CrossFit Level 1 Certification.

Tuesday November 22

November 21st, 2016
by:

Strength / Skillwork

Shoulder Press
EOMOTM for 5 rounds (10:00)
Perform as many reps as you can in 1:00 and rest the next.   Record all your reps for a total score.

WOD

5 Rounds for Reps:
8 Hang Clean
2:00 Jump Rope
Rest 2:00

Competitor: start @ 135/95# (add 10# per round)
Athlete: Start @ 95/65# (add 10# per round)
Fit: Start @ 65/35# (add 5# per round)
Record all Hang cleans done in unbroken sets of 8. If you drop the BB after 6 reps you lose 2 reps for that round. Add in your best round of jump rope to the final score. D/U =1, Singles = 1/3

Elements WOD

10 Rounds of:
8 MBSC, 30/20#
8 Oil Drills
100 Singles

Please subscribe to our YouTube channel. All those that do so between now and Christmas will be eligible to win a new pair of Nano 6.0 shoes!

FTX Factoid – This video was the result of only about 30 minutes of filming and was done after I (Andres) had just returned from an all night flight.

Monday November 21

November 20th, 2016
by:

Strength / Skillwork

Bench Press
EOMOTM for 5 rounds (10:00)
Perform as many reps as you can in 1:00 and rest the next. Work in with a spotter, doing similar weight. Use safety catches! Record all your reps for a total score.

WOD

Tabata :20/:10, 8x each, Rest 1:00 after completing 8 rounds of each movement. Record All reps.

  • Hang Snatch
  • Wall Ball
  • T2B

Athlete: 85/55#, 20/14# MB
Fit: 55/35#, 14/10# MB, Hanging Knee Raise

Elements WOD

4 Rounds For Time, of:
24 Cal. Row
18 DB Snatch, 30/20# (Alt. arms)
12 Wall Ball, 14/10#
6 Hanging Leg Lift (long leg)

Please subscribe to our YouTube channel. All those that do so between now and Christmas will be eligible to win a new pair of Nano 6.0 shoes!

FTX Factoid – Our video was a top 10 finalist in the CrossFit Video Contest in February 2015. We hope it inspires you in some way.

Week of November 21 through 26

November 20th, 2016
by:

Please note our Thanksgiving schedule

Thanksgiving Eve – Regular schedule, except no class at 7:30pm.
Thanksgiving – Open only from 9am-11am.
Black Friday – Regular schedule, except no 5:30am, 6:30am and 8:00am classes.

Upcoming Events

FTX Christmas Party – Friday, December 9th – (6:00pm-9:00pm). Please RSVP here.

christmasparty2016

Specialty Classes

CYoga – Tuesday 7:30 pm.

Seven Sons Farm

Next delivery is Saturday, Dec. 17th. Order by Monday, Dec. 12th.

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

Order here.

Cinderella Paleo

Are you looking to eat healthier! Here’s an easy solution.

CinderellaPaleoLogocrispyonionscinderellapaleo

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.

CrossFit WODs

For full details on WODs please see Wodify.

Monday – Bench Press / Tabata w/ Hang Snatch, Wall Ball & T2B.
Tuesday – Shoulder Press / Med. length WOD w/ Hang Cleans & Jump Rope.
Wednesday – Back Squat / MetCon w/ M/Us, HSPUs, Pistols & Box Jumps.
Thursday – “Jackie” / Snatch.
Friday – Deadlift / 15:00 Partner WOD w/ Burpees, D/Us & Rowing.
Saturday – Ft. Squat / Progressive AMRAP Chipper w/ Bar M/Us, Cleans, Thrusters, Box Jumps & Ball Slams.

Elements WODs
Great for beginners and advanced CrossFitters alike.
(Note: These WODs can also be done as an alternate during our regular classes as well.)

Monday – AMRAP w/ Rowing, DB Snatch, Wall Ball & Hanging Leg Lifts.
Tuesday – Longer WOD w/ MBSC, Oil Drills & Singles.
Wednesday – 20min. AMRAP w/ Push-ups, Lunges, Squats & Row.
Thursday – Longer WOD w/ Rowing, Scissors, DB Thrusters & Ring Rows.
Friday –  22min. AMRAP w/ Burpees, Box Jumps, Ring Rows & Squats.
Saturday – No Elements class/WOD on Saturdays.

Saturday November 19

November 18th, 2016
by:

Events

FTX Annual Christmas Party

When: Friday, December 9th from 6pm-9pm
RSVP here

christmasparty2016

Strength / Skillwork

Deadlift

Tempo: 5151, 4×3 @ 35/45/55/65%
Regular, 2×10 @ 75/85%

WOD

WORKOUT 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Workout 16.3 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 chest-to-bar pull-ups

Men use 65 lb.
Women use 45 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Teens (Teen boys 14-15, Teen girls 14-15)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Boys use 65 lb.
Girls use 45 lb.

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Girls 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Boys use 45 lb.
Girls use 35 lb.

Friday November 18

November 17th, 2016
by:

Please note our schedule for next week (Thanksgiving):

Thanksgiving Eve – Regular schedule, except no class at 7:30pm.
Thanksgiving – Open only from 9am-11am.
Black Friday – Regular schedule, except no 5:30am, 6:30am and 8:00am classes.

Strength / Skillwork

Back Squat

Tempo: 5151 / 4×3 @ 35/45/55/65%
Regular: 2×10 @ 75/80%

WOD

WORKOUT 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:

  •    10 overhead squats (95 / 65 lb.)
  •    10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:

  •    12 overhead squats (95 / 65 lb.)
  •    12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:

  •    14 overhead squats (95 / 65 lb.)
  •    14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Workout 15.2 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:

  • 10 overhead squats (95 lb / 65 lb.)
  • 10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:

  • 12 overhead squats (95 lb / 65 lb.)
  • 12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:

  • 14 overhead squats (95 lb / 65 lb.)
  • 14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:

  • 6 overhead squats (65 / 45 lb.)
  • 6 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:

  • 8 overhead squats (65 / 45 lb.)
  • 8 chin-over-bar pull-ups

From 6:00-9:00
2 rounds of:

  • 10 overhead squats (65 / 45 lb.)
  • 10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:

  • 10 overhead squats (65 / 45 lb.)
  • 10 chin-over-bar pull-ups*

From 3:00-6:00
2 rounds of:

  • 12 overhead squats (65 / 45 lb.)
  • 12 chin-over-bar pull-ups*

From 6:00-9:00
2 rounds of:

  • 14 overhead squats (65 / 45 lb.)
  • 14 chin-over-bar pull-ups*

Etc., following same pattern until you fail to complete both rounds
*Masters Women 55+ do jumping chest-to-bar pull-ups

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:

  • 6 overhead squats (45 / 35 lb.)
  • 6 jumping chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:

  • 8 overhead squats (45 / 35 lb.)
  • 8 jumping chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:

  • 10 overhead squats (45 / 35 lb.)
  • 10 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:

  • 10 overhead squats (65 / 45 lb.)
  • 10 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:

  • 12 overhead squats (65 / 45 lb.)
  • 12 chin-over-bar pull-ups

From 6:00-9:00
2 rounds of:

  • 14 overhead squats (65 / 45 lb.)
  • 14 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:

  • 6 overhead squats (45 / 35 lb.)
  • 6 jumping chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:

  • 8 overhead squats (45 / 35 lb.)
  • 8 jumping chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:

  • 10 overhead squats (45 / 35 lb.)
  • 10 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Thursday November 17

November 16th, 2016
by:

Events

FTX Annual Christmas Party

When: Friday, December 9th from 6pm-9pm
RSVP here

christmasparty2016

Strength / Skillwork

None today. Warm-up and get ready for 16.5!

WOD

WORKOUT 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Workout 16.5 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 45 lb.
Women use 35 lb.
Note: Burpees over an unloaded barbell are permitted for this division.

Teens 14-15 (Teen Boys 14-15, Teen Girls 14-15)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Boys use 65 lb.
Girls use 45 lb.

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Boys use 45 lb.
Girls use 35 lb.

Elements WOD

18-15-12-9-6-3 of:
DB Thrusters, 20s/15s
Burpees

Wednesday November 16

November 15th, 2016
by:

Strength / Skillwork

Shoulder Press

5151 Tempo, sets of 3 @
35/45/55/65%

Regular pace, sets of 10 @
75/80%

WOD

WORKOUT 13.4

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Elements

3x (7:00 AMRAP & 3:00 Rest)
3 MBSC, 30/20#
3 Leg Lift
6 MBSC
6 Leg Lift
9 MBSC
9 Leg Lift
12 MBSC
12 Leg Lift
15 MBSC
15 Leg Lift
18 MBSC
18 Leg Lift
21… 24 … 27 ….

blackopsrxwomen

Tuesday November 15

November 15th, 2016
by:

Strength / Skillwork

Bench Press

5151 Tempo, sets of 3 @
35/45/55/65%

Regular pace, sets of 10 @
75/80%

WOD

Note: This week we’ve programmed 6 Open WODs. We do not suggest anyone do all 6. That’s a lot of MetCon intensity in one week. For those of you attending 2-3 times this week, you are good to go with doing 2-3 of the WODs. But, for those attending 4-6 times this week, our recommendation is that you do 3 of the Open WODs. Do the strength movements every day. And, on those days you’re only doing strength, spend the extra time doing some additional strength and a good amount of stretching and SMR.

WORKOUT 12.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

Elements

Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
20 Wall Balls, 14/10#
40 D/U or 100 Singles
20 Jumping C2B Pull-ups

Monday November 14

November 13th, 2016
by:

Strength / Skillwork

Front Squat
5151 Tempo, sets of 3 @
35/45/55/65%
Regular pace, sets of 10 @
75/80%

CrossFit WOD

CrossFit Open 11.2

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24″)

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups
15 Box jumps (20″)

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (145lbs / 65kg)
12 Push-ups
15 Box jumps (20″)

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (90lbs / 40kg)
12 Push-ups
15 Box jumps (20″)

Elements WOD

18:00 AMRAP
15 Cal Row
12 KB Deadlift, 70/55#
9 Push-ups
6 Box Jumps, 24/20″

2016-11-05-18-21-30

Week of November 14 through 19

November 13th, 2016
by:

Upcoming Events

FTX Christmas Party – Friday, December 9th – (6:00pm-9:00pm)

Specialty Classes

CYogaTuesday 7:30 pm. CYoga will resume 11/22.

Seven Sons Farm

Next delivery is Saturday, Dec. 17th. Order by Monday, Dec. 12th.

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

Order here.

Cinderella Paleo

Are you looking to eat healthier! Here’s an easy solution.

CinderellaPaleoLogoCPFishChips

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.

CrossFit WODs

For full details on WODs please see Wodify.

Monday – Ft. Squat / CrossFit Open 11.2.
Tuesday – Bench Press / CrossFit Open 12.4.
Wednesday – Shoulder Press / CrossFit Open 13.4.
Thursday – CrossFit Open 14.5/16.5.
Friday – Back Squat / CrossFit Open 14.2/15.2.
Saturday – Deadlift / CrossFit Open 16.3.

Elements WODs
Great for beginners and advanced CrossFitters alike.
(Note: These WODs can also be done as an alternate during our regular classes as well.)

Monday – AMRAP w/ Rowing, KB Deadlifts, Push-ups & Box Jumps.
Tuesday – 20:00 AMRAP w/ Wall Balls, Jump Rope & Jumping Pull-ups.
Wednesday – Triple AMRAP w/ MBSC & Leg Lifts.
Thursday – Longer WOD w/ DB Thrusters & Burpees.
Friday –  Multiple short AMRAPs each with a leg/jump movement and a ring row, dip or push-up movement.
Saturday – No Elements class/WOD on Saturdays.

Saturday November 12

November 11th, 2016
by:

No regular classes today, Saturday Nov. 12, due to our competition.

BLACK_OPS_BANNER

View leaderboard/results here.

Schedule for today

Black Ops: Going Dark

0800-0830 Registration
0830-0845 Welcome
0845-0900 WOD #1 Brief
0900-1030 WOD #1 SEAL PST
1030-1100 Floater time
1100-1115 WOD #2 Brief
1115-1200 WOD #2 CrossFit Open 13.2
1200-1300 Lunch & Floater time
1300-1315 WOD #3 Brief
1315-1430 WOD #3 Amphibioius Landing
1430-1500 Closing Ceremony

 

Friday November 11

November 10th, 2016
by:

veteransday-pixabay

WOD

Our famous Veteran’s Day WOD

Rx+ – Do all 4 Armed Forces’ WODs
Rx – Pick 3
Scaled – Do 1 – 2

Navy Birthday: 10/13/1775
10 Military Sit-ups
13 Dive Bomber Push-ups
17 8-ct. Bodybuilders
75 Flutter Kicks (2-ct.)

Marine Birthday: 11/10/1775
11 Strict Pull-ups
10 Military Sit-ups
17 8-ct. Bodybuilders
75 Prisoner Squats

Army Birthday: 6/14/1775
6 Rope Climbs
14 Push-ups
17 8-ct. Bodybuilders
75 Leg Rasies

Air Force Birthday: 9/18/1947
9 Spiderman Push-ups (2-ct.)
18 Big arm-circles (4-ct.)
19 Dive Bomber Push-ups
47 Bicycle crunch (2-ct.)

Please remember that tomorrow, Sat. Nov. 12th, we won’t have regular classes due to our Black Ops: Going Dark competition.

Thursday November 10

November 9th, 2016
by:

Today, Thursday, Nov. 10, is the last day to sign-up for the Black Ops: Going Dark competition. If you are thinking about it – DO IT! Sign-up here. Please note that we will not have our regular Saturday classes due to the competition.

BLACK_OPS_BANNER

Strength / Skillwork

Max height box jump

WOD

Partner FGB (30:00), Alternate every minute. 1 Works:1 Rests
6x Through

  • 1:00 OH Lunges
  • 1:00 Row, Cal.
  • 1:00 KBS ‘merican
  • 1:00 DB Thrusters
  • 1:00 Ball Slam

Each partner will end up doing each movement 3x.

Athlete: 45/25# Plate, 55/35# KB, 30s/20s DB, 30/20# SB
Fit: 15/10# Plate, 35/20# KB, 20s/12s DB, 20/15# SB

Wednesday November 9

November 8th, 2016
by:

Strength / Skillwork

Muscle-ups
1 – 2 – Max

WOD

Happy Birthday Carol!
:11 On / :09 Off for 49 Rounds
(Alternating stations)
Wall Ball
Box Jumps/Step-ups
Push-ups
Goblet Squat
Ring row

Duration: (16:11)
Athlete: 20/14# MB, 24/20″ Box, 55/35# KB, Arms perpendicular to floor, straight knees
Fit: 14/10# MB, 20/16″ Box, 35/20# KB, feet under rings
– Record your score after every time through all stations. All will be done 5x except for your 5th station.
[FYI-we make birthday WODs if you request them.]

carololy

Tuesday November 8

November 7th, 2016
by:

Note: No CYoga this evening. We’ll have a regular CrossFit class instead.

Strength / Skillwork

Pistols
6 – 6 – Max

WOD

“Christine”

Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box

PistolsBeach

Monday November 7

November 7th, 2016
by:

Strength / Skillwork

HSPU
6 – 6 – Max

WOD

12:00 AMRAP
10 Front Squats
50 D/U

Use a ball or box to squat to in order to ensure depth is below parallel, or at least challenging your depth if you are working on getting to 90 degrees.
Competitor: 115/75#
Athlete: 85/55#, 150 singles is allowed
Fit: 65/35#, 100 singles

Don’t miss out this Saturday. A few days left to register for the Black Ops competition. Great for beginners and advanced athletes alike. Register here.

BLACK_OPS_BANNER

Week of November 7 through 12

November 6th, 2016
by:

Upcoming Events

Click on event images for more information.
This upcoming Saturday, Nov. 12th, is our Black Ops competition at FTX. Please note that we will not have regular classes that day due to the competition.
It’s not too late to sign-up. This competition is great for beginner and advanced athletes alike.

BLACK_OPS_BANNER
Black Ops: Going Dark – Competition – Saturday, November 12th
Register here. More info here.

FTX Christmas Party – Friday, December 9th – (6:00pm-9:00pm)

Specialty Classes

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

Seven Sons Farm

Next delivery is Saturday, Nov. 12th. Order by Monday, Nov. 7th.

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

Order here.

Cinderella Paleo

Are you looking to eat healthier! Here’s an easy solution.

CinderellaPaleoLogoCPFishChips

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.

CrossFit WODs

For full details on WODs please see Wodify.

Monday – HSPU / Couplet WOD w/ Ft. Squats and D/Us.
Tuesday – Pistols / “Christine”.
Wednesday – Muscle-ups / Med. length B-day WOD w/ Wall Balls, Box Jumps, Push-ups, Goblet Squats & Ring Rows.
Thursday – Max. Box Jump / Partner FGB w/ Lunges, Rowing, KBS, DB Thrusters & Ball Slams.
Friday – Our famous Veteran’s Day WODs.
SaturdayBlack Ops competition. No regular classes this day.

Elements WODs
Great for beginners and advanced CrossFitters alike.

Monday – Double-unders / AMRAP w/ Ring Rows, Push-ups, Goblet Squats & D/Us.
Tuesday – 500m Row / Metcon w/ Rowing, KB Deadlifts & Step-ups.
Wednesday – Longer WOD w/ Wall Balls, Step-ups, Push-ups, Goblet Squats & Ring Rows.
Thursday – Interval training w/ Lunges, Bike, DB Thrusters, KBS & Ball Slams.
Friday –  Double-unders / 20:00 AMRAP w/ Banded Pull-ups, Burpees, Sit-ups & Air Squats.
Saturday – No Elements class on Saturdays.