Wednesday June 1

May 31st, 2016
by:

Strength / Skillwork

3 Position Clean 3 – 3 – 3 – 2 – 2
Take plenty of rest time between full sets.
1 Combo Rep: High Pull – Power – Squat

WOD

12:00 AMRAP

  • 30 D/U
  • 20 KBS
  • 10 Push-press

Athlete: 55/35#, 115/75#
Health: 50 Singles, 35/20#, 75/45#

PeterTGU

Tuesday May 31

May 30th, 2016
by:

Specialty Classes

CYoga at 7:30pm

Strength / Skill work

HSPUs 4 – 4 – 4 – 4 – Max
If you can do deficit, then work-up to a challenging deficit.
If you can’t do HSPUs, then work on a progression.

WOD

15-12-9 of:
Front Squat
Pull-up

Competitor: 135/95#, C2B
Athlete: 105/70#, Pull-ups
Health: 55/35#, Ring Row (21-15-9)

MollyOly

Monday May 30

May 29th, 2016
by:

We are closed today in observance of Memorial Day.

Thank you to those that have sacrificed for our freedom.
And thank you to their families. The price of freedom is high.
We will not forget!

The best way we can remember and honor the freedoms that have been fought for is to not squander or recklessly give away those hard earned freedoms.

IMG_5396

Week of May 30 through June 4

May 29th, 2016
by:

Specialty Classes

CYoga – Tuesday 7:30 pm.
Beg. and Intermediate Olympic Lifting – Thursday 5:30pm and Saturday 10:00am.

Upcoming Events

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer. Volunteers get a free shirt and lunch! Rates go up June 1. Last day to sign-up and get free shirt is June 1.

Brazilian Night Social – Saturday, July 9. 3:30pm – ???. More details to come on this fun social event. Come hungry!

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

FireTeam_Challenge_Logo2

WODs

For full details on WODs please see Wodify.

Monday – Closed in Observance of Memorial Day.
Tuesday – HSPU / Short WODs with Ft. Squat and Pull-ups.
Wednesday – 3 Pos. Cleans / Med. AMRAP w/ D/U, KBS and Push-Press.
Thursday –  T2B / Run, SDHP, Dips and Indian sit-ups.
Friday – Push Jerk & Split Jerk / Short core WOD.
Saturday – Pistols / Class-wide outdoor WOD.

Saturday May 28

May 27th, 2016
by:

Note: We are closed on Monday, May 30th in observance of Memorial Day.

Today we are running things a little different. Come in warm-up and then we’ll have people start Murph  at XX:15 and XX:45 of each hour. No Oly Class today. We’ll have some fruit snacks and beverages available for people as well. Come do the WOD, hang-out and watch Jessica do Events 3 & 4 from 10:55am – 12:15pm CT (11:55am – 1:15pm ET).

MurphC

“Murph”

For time:
1 mile Run*
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run*

*1 mile route = Exit FTX parking lot heading west (starts same as 400m route to mailbox) on Geneva, turn left onto Knollwood RD, turn right onto Jerome Ave and run to Herrick Dr., then head back.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Friday May 27

May 26th, 2016
by:

Note: We are closed on Monday, May 30th in observance of Memorial Day.

Strength / Skill Work

Contrast Training – Warm-up on movements and then:
5 rounds of:
(Fast reps) Hang Clean 1×3 @ 80%, 1×5 DB Jumps w/ 12-40. Rest 1:00

WOD

Farewell/Birthday WOD for Lt. Col. Jim Hoyman!

For Time (30:00 cap)

Buy-in: 40 cal row

4 rounds of:

  • 12 Cleans, 135/95#
  • 2 rope climbs (RX+ first one is legless)
  • 19 Indian sit-up into 24″/20″ box jump
  • 75 Double unders

Cash out: 40 cal row

Rx+: as written
Rx: 115/75#, Box Jump Only 24/20″, 1 Rope Climb per round, 75 D/U or 300 Singles
Scaled: 95/65#, 10 Ring Rows, 20/16″ Box Jump

HOYMAN

Lt. Col Jim Hoyman has led the ROTC program at Wheaton College for the past few years. He’s a great example of a leader. Lt. Col Jim Hoyman will be moving to Hawaii where he will be the Honolulu District Commander of the US Corps of Engineers.

 

Thursday May 26

May 25th, 2016
by:

Strength / Skill Work

Contrast Training – Warm-up on movements and then:
5 rounds of:
(Fast reps) Hang Clean 1×3 @ 80%, 1×5 DB Jumps w/ 12-40. Rest 1:00

WOD

KB Tabata 1:00/:30, 4x Through.
Alternate through the movements.

  • 1-arm Russian KBS
  • Figure 8 w/ uppercut
  • 1-arm Snatches
  • Wall Ball Substitute

Alternate every 5 reps or less
Go in Order!
Score = Total Reps
Athlete: 35/20#
Health: 20/15# Cleans instead of Snatches, Goblet Squat instead of WB sub.

MilesKB.jpg

Wednesday May 25

May 24th, 2016
by:

Strength / Skill Work

Contrast Training – Warm-up on movements and then:
5 rounds of:
(Fast reps) Front Squat 1×3 @ 80%, 1×5 Box Jumps @ 80% of 1HM. Rest 1:00

WOD

Inverted Speed Tabata :10/:20, 8x through. Alternating Movements.

  • Hang Snatch
  • Over box Jumps
  • Pull-ups
  • D/U

Go in Order!
Add Highest Round from each movement together for total Score.

Competitor: 85/55#, 20/16″ wood box
Athlete: Hang Clean 85/55#, 16/12″ wood box
Health: MB Clean, Reg. Box Jump, Jumping Pull-ups, Singles

TeamJessTtopShirt

Make sure you’ve gotten your shirt!

Tuesday May 24

May 23rd, 2016
by:

Strength / Skill Work

Contrast Training – Warm-up on movements and then:
5 rounds of:
(Fast reps) Deadlift 1×3 @ 80%, rest :15s and then spring 90′. Rest 1:00.

WOD

BW Tabata :30/:15, 5x, 1 Round Rest between each movement.

  • Burpees
  • KTE
  • Walking Lunges
  • Dips (ring or bar)

Go in Order!
Add Highest Round from each movement together for total Score. (i.e. 8 burpees , 10 KTE, 20 Lunges, 5 Dips : Score = 43)

Athlete: as written
Health: Hanging Knee Raise, Bench Dips

Counter

Thanks to Brad Matthias for our awesome counter/front desk area!

Monday May 23

May 22nd, 2016
by:

Strength / Skill Work

Contrast Training – Warm-up on movements and then:
5 rounds of:
(Fast reps) Bench Press 1×3 @ 80% and then 1×5 Clapping Push-ups. Rest 1:00.

WOD

Barbell Tabata :20/:10, 8x, 1 Round Rest between each movement.

  • Bent-over Row
  • Thruster
  • Hang Clean

Go in Order!
Add Highest Round from each movement together for total Score. (i.e. 8 Bent-over Row, 13 Hang Cleans, 6 Thrusters: Score = 27)

Competitor: 75/55#, 95/65#, 115/75#
Athlete: 55/35#, 75/55#, 95/65#
Health: 35/15#, 55/35#, 75/45#

Level2

Peter and Andres at their Level 2 Certification

Week of May 23 through 28

May 22nd, 2016
by:

Announcements

Central Regional

The Central Regional will take place in Columbus, OH this Memorial Day Weekend.
Here’s a schedule of the Women’s event times (watch the events here):
Friday, May 27

  • Event 1: 11:55am-12:55pm ET
  • Event 2: 2:40pm-4:20pm ET

Saturday, May 28

  • Events 3&4: 12:10pm-1:30pm ET
  • Event 5: 3:15pm-4:35pm ET

Sunday, May 29

  • Event 6: 12:15pm – 1:35pm ET
  • Event 7: 3:20pm – 4:00pm ET

Seven Sons Delivery

Our next Seven Sons delivery will be this Saturday, May 28th. Last day to order is this Monday evening, May 23rd. Eat healthy! Order here.

Specialty Classes

CYoga – Tuesday 7:30 pm.
Beg. and Intermediate Olympic Lifting – None this week.

Upcoming Events

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer. Volunteers get a free shirt and lunch! Rates go up June 1. Last day to sign-up and get free shirt is June 1.

Brazilian Night Social – Saturday, July 9. 3:30pm – ???. More details to come on this fun social event. Come hungry!

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

FireTeam_Challenge_Logo2

WODs

For full details on WODs please see Wodify.

Monday – Bench Press & Push-ups / Tabata w/Bent-over row, Thrusters & Hang Cleans.
Tuesday – Deadlift & Sprint / Tabata w/ Burpees, K2E, Lunges & Dips.
Wednesday – Ft. Squat & Box Jump / Tabata w/ Hang Snatch, Over-the-box Jumps, Pull-ups & D/Us.
Thursday –  Hang Clean & DB Jumps / Kettlebell Tabata.
Friday – Lt. Col. Jim Hoyman’s farewell & BDay WOD.
Saturday – “Murph”.

Saturday May 21

May 20th, 2016
by:

Announcements

Regional Send Off Social – This Saturday, May 21. 6:30 pm – 9:00 pm. Location is at FTX. Potluck appetizer and dessert social. Come celebrate with Jessica as she heads off to the Central Regional for the Memorial Day weekend. A-L bring a Dessert / M-Z Bring an Appetizer. BYOB.

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

FireTeam_Challenge_Logo2

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

Strength / Skill work

Muscle-ups

Progressions:
-Transition skill work from the floor with rings.
-Banded assistance from high rings
-Banded assistance Bar M/U
-Jumping Bar M/U
-Practice Strict, Rx or from a box or with a band

WOD

“Chip and Row” WOD from Fire Team Challenge
Teams of 4 complete the chipper for time (18:00 Time Cap):

  • 45 Russian KBS
  • 35 Slam Ball Burpees
  • 25 Cleans
  • 15 HSPU

Competitor – KB 70/55#, Slam Ball 30/20# (Burpee w/ both hands on ball and chest touches ball), Squat Cleans 135/95#
Athlete – KB 55#/35#, Slam Ball 20/15# (Burpee w/ hands on floor and chest touches ball), Power Cleans 95/65#, HR Push-ups
Health – KB 35#/20#, Slam Ball 15/10# Hurpees (1/2 Burpees), Hang Cleans 65/35#, HR Knee-push-ups.

Rules:
Each team 2 people going through the chipper at the same time. Once the pair both complete the chipper, the other pair may begin.
While one pair is doing the chipper, the other pair will be sharing a rower and row for calories. The pair not doing the chipper may alternate rowing as desired. The total # of calories rowed by the Team will be converted to seconds (1:1 ratio) and deducted from the total time.
Time will stop when all team members have completed the chipper and the person on the rower has returned the handle to the cradle and released it.

Friday May 20

May 19th, 2016
by:

Announcements

Regional Send Off Social – This Saturday, May 21. 6:30 pm – 9:00 pm. Location is at FTX. Potluck appetizer and dessert social. Come celebrate with Jessica as she heads off to the Central Regional for the Memorial Day weekend. A-L bring a Dessert / M-Z Bring an Appetizer. BYOB.

TeamJessShirt

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

Strength / Skill work

Warm-up the full squat movement, then: Quarter Squat
Back Load, 105% 110% 115% of 1RM sets up to 5
Front Load, 105% 110% 115% of 1RM sets up to 5

WOD

Progressive AMRAP Chipper
– 1:00 ON/ 1:00 OFF
– 2:00 ON/ 1:00 OFF
– Full Chipper

  • 10 HSPU
  • 20 Wall Balls
  • 30 Box Jump
  • 40 Burpees
  • 50 Pull-ups
  • 75 D/U

Track your reps from the short AMRAPs. Each rep counts as :02 off of your chipper time.
Score = Full Chipper Time – (Reps x 2)
Competitor: 30/20# MB, 24/20″
Athlete: 1 abmat HSPU, 115/75# BB, 20/14# MB, 24/20″
Health: Shoulder Push-ups, 85/55# BB, 14/10# MB, 20/16″, Ring Rows, 150 Singles

Thursday May 19

May 18th, 2016
by:

Announcements

Regional Send Off Social – This Saturday, May 21. 6:30 pm – 9:00 pm. Location is at FTX. Potluck appetizer and dessert social. Come celebrate with Jessica as she heads off to the Central Regional for the Memorial Day weekend. A-L bring a Dessert / M-Z Bring an Appetizer. BYOB.

TeamJessTtopShirt

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

Strength / Skill work

Clean Pull 5 – 5 – 3 – 3 – 1 – 1

Start at about 50-60% of your Clean 1RM and increase to between 115-125% of your Clean 1RM. Watch your form! On the single reps, guide wt. back down, but drop. If you are newer to this movement go lighter and just do 4 sets of 5 reps. Focus on technique.

WOD

KB Dual AMRAP
6:00 of:

  • 20 KB Cleans
  • 20 KB S2O

(Alternate sides every 5 reps)

3:00 REST

6:00 of:

  • 10 KB Russian Twists
  • 10 KB Figure 8 w/ uppercut

Athlete: 1st: 55/35# KB, 2nd: 35/20#
Health: 1st: 30/20# KB, 2nd: 20/10#

Wednesday, May 18

May 17th, 2016
by:

Announcements

Regional Send Off Social – This Saturday, May 21. 6:30 pm – 9:00 pm. Location is at FTX. Appetizer and dessert social. Come celebrate with Jessica as she heads off to the Central Regional for the Memorial Day weekend.

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

Strength / Skill work

Shoulder Press 5 – 5 – 5 – 5 – 5
Start at 50% of 1 RM and work up to a 80-90% range for last 2 sets.

WOD

FTX BW FGB

1:00 of:

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

Competitor: as written
Athlete: Pull-up, Abmat HSPU
Health: Jumping Pull-up, Hand-release Push-ups

Sign-up for the Fire Team Challenge & Fundraiser – Rates go up 6/1. Also, sign-up before then to guarantee a shirt.
Sign-up for 2 Person Pair – HERE.
Sign-up for 4 Person Fire Team – HERE.

FireTeam_Challenge_Logo2

Tuesday May 17

May 16th, 2016
by:

Announcements

Regional Send Off Social – This Saturday, May 21. 6:30 pm – 9:00 pm. Location is at FTX. Appetizer and dessert social. Come celebrate with Jessica as she heads off to the Central Regional for the Memorial Day weekend.

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

Strength / Skill work

Super-loading Week:
Warm-up the movement, then:
Snatch Shrugs, 105% 110% 115% of 1RM OHS sets up to 5
(Take from a High rack position already locked out)
Hang Snatch Pull, 105% 110% 115% of 1RM sets up to 5
5×1 Snatch High Pull, guide Wt. down and drop

WOD

“Eternal” EOTMOM complete:
10 Hang Snatch, 75/45#
10 Box Jump, 24/20″
Add 2 reps each round. Stop when you fail to complete the required reps within the given 2:00 round. Record rounds and reps.

MensBlueFireTeamShirt

WomensBlueFireTeamShirt

Get a free shirt and lunch when you volunteer for the Fire Team Challenger and Fundraiser. Sign-up here.

Monday May 16

May 15th, 2016
by:

Announcements

Regional Send Off Social – This Saturday, May 21. 6:30 pm – 9:00 pm. Location is at FTX. Appetizer and dessert social. Come celebrate with Jessica as she heads off to the Central Regional for the Memorial Day weekend.

Regional Events

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

Strength / Skill work

Super-loading Week:
Warm-up the full squat movement, then: Quarter Squat
Back Load, 105% 110% 115% of 1RM sets up to 5
Front Load, 105% 110% 115% of 1RM sets up to 5

WOD

For Time, 6 Rounds of:
400m Run
30 Russian Twists, MB
20 OH Lunges, BB
10 Alt. DB Snatches
5 Burpees

Competitor: 30/20# MB, 95/65# BB, 70/45# DB
Athlete: 20/14# MB, 65/45# BB, 45/30# DB
Health: 14/10# MB, 15/10# Plate, 30/20# DB

 

 

Week of May 16 through 22

May 15th, 2016
by:

Announcements

The Central Regionals will take place in Columbus, OH over Memorial Day Weekend.
Our next Seven Sons delivery will be on Saturday, May 28th. Last day to order is next Monday evening, May 23rd. Eat healthy! Order here.

Specialty Classes

CYoga – Tuesday 7:30 pm.
Beg. and Intermediate Olympic Lifting – Thursday 5:30 pm and Saturday 10:00 am.

Upcoming Events

Regional Send Off Social – This Saturday, May 21. 6:30 pm – 9:00 pm. Location is at FTX. Appetizer and dessert social. Come celebrate with Jessica as she heads off to the Central Regional for the Memorial Day weekend.

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer. Volunteers get a free shirt and lunch!

Brazilian Night Social – Saturday, July 9. 3:30pm – ???. More details to come on this fun social event. Come hungry!

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

FireTeam_Challenge_Logo2

WODs

For full details on WODs please see Wodify.

Monday – Squat / Med. length WOD w/ Running, Russian Twists, OH Lunges, DB Snatches & Burpees.
Tuesday – Snatch High Pull / Short WOD w/ Snatch & Box Jumps.
Wednesday – Shoulder Press / Body Wt. FGB w/ Squats, Pull-ups, Lunges, HSPU & Shuttle Runs.
Thursday –  Clean / 2 Short KB AMRAPs.
Friday – Squat / Progressive Chipper.
Saturday – Muscle-up work / Team WOD w/ Rowing, Russian KBS, Slam Ball Burpees, Cleans & HSPU.

Saturday May 14

May 13th, 2016
by:

Announcements

Dragon Boat Racing – Saturday, June 11. (Non-mandatory practice on Sunday, June 5th). Sign up at FTX. Deadline to sign-up is today! Talk to any of our trainers. Space is limited to 20 persons. $35 ea.

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

Strength / Skill work

Back Squat
5 – 5 – 3 – 3 – (1 – 1 – 1)
55 – 70 – 80 – 90 – (95+)%

CLASS WIDE TEAM WOD

# of reps X athletes in class

  • 5 Rope Climbs
  • 10 DB Man-makers, 20s/12s
  • 20 Cal Row
  • 30 Box Jumps, 24/20″
  • 40 Russian KBS, 55/35#

WomensBlueFireTeamShirt

Women’s Volunteer shirt for the Fire Team Challenge & Fundraiser

Friday May 13

May 12th, 2016
by:

Announcements

Dragon Boat Racing – Saturday, June 11. (Non-mandatory practice on Sunday, June 5th). Sign up at FTX. Deadline to sign-up is 5/15. Talk to any of our trainers. Space is limited to 20 persons. $35 ea.

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

Strength / Skill work

IWT #1
2 Rounds

  • 6 Squat Snatch (not unbroken)
  • 2:00 Jump Rope
  • Rest 2:00

Post number of jump reps from both rounds.

Competitor: Lift @ 85% of 1RM, D/U
Athlete: Lift @ 70% of 1RM, At least 1 minute of D/U attempts, before switching to singles for reps.
Health: Lift @ 60% of 1RM (Power)

IWT #2
2 Rounds

  • 10 Hang Power Snatches (not unbroken)
  • 2:00 Burpees
  • Rest 2:00

Record total Burpees from both rounds.
Competitor: Lift @ 85% of 1RM
Athlete: Lift @ 70% of 1RM
Health: Lift @ 60% of 1RM

WOD

Rest 5:00 between Strength WODs and the circuit

Focus on Efficiency, 4 Rounds of:

  • 8 Dips (pick your style)
  • 12 T2B
  • 20 Lunge Jumps

MensBlueFireTeamShirt

Men’s Volunteer shirts for the Fire Team Challenge & Fundraiser

Thursday May 12

May 11th, 2016
by:

Announcements

Dragon Boat Racing – Saturday, June 11. (Non-mandatory practice on Sunday, June 5th). Sign up at FTX. Deadline to sign-up is 5/15. Talk to any of our trainers. Space is limited to 20 persons. $35 ea.

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

Strength / Skill work

IWT #1
2 Rounds

  • 8 Thrusters (from a rack and not unbroken)
  • 2:00 Run
  • Rest 2:00

Record total number of meters run from both rounds.

Competitor: Lift @ 75% of 1RM, D/U
Athlete: Lift @ 65% of 1RM, Singles
Health: 50% of 1RM or pick a challenging wt. to complete 8 reps in 2 sets

IWT #2
2 Rounds

  • 10 Hang Clean (not unbroken)
  • 2:00 Row
  • Rest 2:00

Record total distance run on both rounds.

Competitor: Lift @ 80% of 1RM, D/U
Athlete: Lift @ 65% of 1RM, Singles
Health: 50% of 1RM or pick a challenging wt. to complete 10 reps in 2 sets

WOD

Rest 5:00 between Strength WODs and the circuit

Focus on Efficiency, 5 Rounds of:

  • 20 Russian KBS
  • 10 S2O, 5 per side
  • 10 Goblet Squats
  • 2 TGU, 1 per side

Pick a challenging weight. You may use a second weight for the TGU if needed.

WomensGrayFireTeamShirt

Women’s Competitor Shirt for the Fire Team Challenge & Fundraiser

Wednesday May 11

May 10th, 2016
by:

Announcements

Dragon Boat Racing – Saturday, June 11. (Non-mandatory practice on Sunday, June 5th). Sign up at FTX. Deadline to sign-up is 5/15. Talk to any of our trainers. Space is limited to 20 persons. $35 ea.

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

Strength / Skill work

IWT #1
2 Rounds

  • 8 Weighted Pull-ups
  • 2:00 Burpees
  • Rest 2:00

Record total Burpees from both rounds.

Competitor: 40+ Lbs. added Wt.
Athlete: 5-35# added Wt.
Health: Use thinnest band possible.

IWT #2
2 Rounds

  • 10 HSPU
  • 2:00 Box Jumps
  • Rest 2:00

Record total Box Jumps from both rounds.

Competitor: Strict
Athlete: Kip
Health: Shoulder Push-up or Abmat(s)

WOD

Rest 5:00 between Strength WODs and the circuit

Focus on Efficiency: No Measure, 4 Rounds of:

  • 400m Run
  • 15 K2E

MensGrayFireTeamShirt

Men’s Competitor Shirts for the Fire Team Challenge & Fundraiser

Tuesday May 10

May 9th, 2016
by:

Announcements

Dragon Boat Racing – Saturday, June 11. (Non-mandatory practice on Sunday, June 5th). Sign up at FTX. Deadline to sign-up is 5/15. Talk to any of our trainers. Space is limited to 20 persons. $35 ea.

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

Strength / Skill work

Strength exercise #1
2 Rounds

  • Front Squats (from a rack and not unbroken)
  • 2:00 Row
  • Rest 2:00

Record total number of meters rowed from both rounds.

Competitor: Lift @ 75% of 1RM, D/U
Athlete: Lift @ 65% of 1RM, Singles
Health: Pick a challenging wt. to complete 10 reps in 2 sets

Strength exercise #2
2 Rounds

  • 8 Deadlift (not unbroken)
  • 2:00 Run
  • Rest 2:00

Record total distance run on both rounds.

Competitor: Lift @ 75% of 1RM, D/U
Athlete: Lift @ 65% of 1RM, Singles
Health: Pick a challenging wt. to complete 10 reps in 2 sets

WOD

Rest 5:00 between Strength WODs and the circuit

Focus on Efficiency: No Measure, 4 Rounds of:
15 Push-ups
15 T2B
30 OH Lunges 45#/25# Plate

Scaled – Leg Raises and Lunges

Dirtrunner

Monday May 9

May 8th, 2016
by:

Announcements

Dragon Boat Racing – Saturday, June 11. (Non-mandatory practice on Sunday, June 5th). Sign up at FTX. Deadline to sign-up is 5/15. Talk to any of our trainers. Space is limited to 20 persons. $35 ea.

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

Strength / Skill work

Strength exercise #1
2 Rounds

  • 8 Jerks (from a rack and not unbroken)
  • 2:00 Jump Rope
  • Rest 2:00

Record Total number of Jump Ropes from both rounds.

Competitor: Lift @ 85% of 1RM, D/U
Athlete: Lift @ 70% of 1RM, Singles
Health: Lift @ 50% of 1RM, Singles

Strength exercise #2
2 Rounds

  • 8 Cleans(not unbroken)
  • 2:00 Step-ups
  • Rest 2:00

Record Total number of Step-ups from both rounds.
– Step-up box should be knee height.

Competitor: Lift @ 85% of 1RM
Athlete: Lift @ 70% of 1RM
Health: Lift @ 50% of 1RM

WOD

Rest 5:00 between Strength WODs and the circuit

Focus on Efficiency: 5 Rounds, no score
5 Ball Slams (Pick your weight)
10 Pull-ups (pick your Style)
15 Wall Ball (to a ball/box)

Beast

Week of May 9 through 14

May 8th, 2016
by:

Announcements

The Central Regionals will take place in Columbus, OH over Memorial Day Weekend.
Our next Seven Sons delivery will be on Saturday, May 28th. Last day to order is Monday evening, May 23rd. Eat healthy! Order here.

Specialty Classes

CYoga – Tuesday 7:30 pm.
Beg. and Intermediate Olympic Lifting – Thursday 5:30 pm and Saturday 10:00 am.

Upcoming Events

Regional Send Off Social – Saturday, May 21. 6:30 pm – 9:00 pm. Location is at FTX. Appetizer and dessert social. Come celebrate with Jessica as she heads off to the Central Regional the following weekend.

Dragon Boat Racing – Saturday, June 11. (Non-mandatory practice on Sunday, June 5th). Sign up at FTX. Deadline to sign-up is 5/15. Talk to any of our trainers. Space is limited to 20 persons. $35 ea.

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer. Volunteers get a free shirt and lunch!

Brazilian Night Social – Saturday, July 9. 3:30pm – ???. More details to come on this fun social event. Come hungry!

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

FireTeam_Challenge_Logo2

WODs

For full details on WODs please see Wodify.

Benchmark WOD Week!

Monday – Jerk &Clean / No Measure WOD w/ Ball Slams, Pull-ups & Wall Balls.
Tuesday – Front Squat & Deadlift / No Measure WOD w/ Push-ups, T2Bs & Lunges.
Wednesday – Pull-up & HSPU/ No Measure WOD w/ Running & K2E.
Thursday – Thruster & Hang Clean / No Measure WOD w/ KBS, KB S2O, Goblet Squats & TGUs.
Friday – Squat and Hang Power Snatches / No Measure WOD w/ Dips, T2B & Lunge Jumps.
Saturday – Back Squat / Class-wide Team Chipper.

Saturday May 7

May 6th, 2016
by:

DragonBoat

Announcements

Beg. & Int. Olympic Lifting – 10:00am class cancelled today. Our apologies. We will however have Open Box at this time.

Dragon Boat Racing – Saturday, June 11. (Non-mandatory practice on Sunday, June 5th). Sign up at FTX. Deadline to sign-up is 5/15. Talk to any of our trainers. Space is limited to 20 persons. $35 ea.

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

Strength / Skill work

None today.

WOD

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

The Ghost Workout with Robert “The Ghost” Guerrero – video [ipod] [mov] [HD mov]

Friday May 6

May 5th, 2016
by:

Lumberjack20_300_187.jpg

Announcements

Dragon Boat Racing – Saturday, June 11. (Non-mandatory practice on Sunday, June 5th). Sign up at FTX. Deadline to sign-up is 5/15. Talk to any of our trainers. Space is limited to 20 persons. $35 ea.

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

Strength / Skill work

None today.

WOD

Lumberjack 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

On Nov. 5 at 1:34 p.m., a terrorist and traitor named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Thursday May 5

May 4th, 2016
by:

HeroMichaelBordelon1

Announcements

Specialty Classes Today – Beg. & Int. Olympic Lifting Class at 5:30pm.

Dragon Boat Racing – Saturday, June 11. (Non-mandatory practice on Sunday, June 5th). Sign up at FTX. Deadline to sign-up is 5/15. Talk to any of our trainers. Space is limited to 20 persons. $35 ea.

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

Strength / Skill work

None today.

WOD

Hammer

Five rounds, each for time, of:
135/95 pound Power clean, 5 reps
135/95 pound Front squat, 10 reps
135/95 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Wednesay May 4

May 3rd, 2016
by:

FireTeam_Challenge_Logo2

Announcements

Dragon Boat Racing – Saturday, June 11. (Non-mandatory practice on Sunday, June 5th). Sign up at FTX. Deadline to sign-up is 5/15. Talk to any of our trainers. Space is limited to 20 persons. $35 ea.

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

Strength / Skill work

Snatch 3 – 3 – 3 – 2 – 2 – (1 – 1 – 1 – 1)
45 – 55 – 65 – 75 – 85 – (90+)%

WOD

Amanda

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135/95 pound Squat snatch

Tuesday May 3

May 2nd, 2016
by:

jack

Announcements

Specialty Class today – CYoga at 7:30pm

Dragon Boat Racing – Saturday, June 11. (Non-mandatory practice on Sunday, June 5th). Sign up at FTX. Deadline to sign-up is 5/15. Talk to any of our trainers. Space is limited to 20 persons. $35 ea.

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

Strength / Skill work

Split Jerk 3 – 3 – 3 – 2 – 2 – (1 – 1 – 1 – 1)
45 – 55 – 65 – 75 – 85 – (90+)%
Short Rests until last set.

WOD

Jack

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Monday May 2

May 1st, 2016
by:

Fran.JPG

Announcements

Dragon Boat Racing – Saturday, June 11. (Non-mandatory practice on Sunday, June 5th). Sign up at FTX. Deadline to sign-up is 5/15. Talk to any of our trainers. Space is limited to 20 persons. $35 ea.

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

Strength / Skill work

3 – 3 – 3 – 2 – 2 – (1 – 1 – 1 – 1)
45 – 55 – 65 – 75 – 85 – (90+)%
Short Rests until last set.

WOD

“Fran”
For time complete:
21 – 15 – 9 reps of

  • Thrusters 95/65#
  • Pull-ups

 

Week of May 2 through 7

May 1st, 2016
by:

Announcements

The Central Regionals will take place in Columbus, OH over Memorial Day Weekend.
Our next Seven Sons delivery will be on Saturday, May 28th. Last day to order is Monday evening, May 23rd. Eat healthy! Order here.

Specialty Classes

Beg. and Intermediate Olympic Lifting – Thursday 5:30 pm only this week. Saturday 10:00 am is cancelled (We will have Open Box at that time).

Upcoming Events

Dragon Boat Racing – Saturday, June 11. (Non-mandatory practice on Sunday, June 5th). Sign up at FTX. Deadline to sign-up is 5/15. Talk to any of our trainers. Space is limited to 20 persons. $35 ea.
FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.
SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

RumbleRollers

WODs

For full details on WODs please see Wodify.

Benchmark WOD Week!

Monday – Clean / “Fran”.
Tuesday – Split-jerk / “Jack”.
Wednesday – Snatch / “Amanda”.
Thursday – “Hammer”.
Friday – “Lumberjack 20”.
Saturday – “Ghost”

Saturday April 30

April 29th, 2016
by:

Announcements

Beg. & Int. Olympic Lifting class at 10:00 am is cancelled. We will have Open Box at 10am today.

Strength / Skillwork

Overhead Squat

  • EMOTM 5 – 5 – 5
  • EOMOTM 3 – 3 – 3

WOD

Run 400m, 1x

3x Through of:

  • 10 Good Mornings
  • 15 GHD Hip Ext.
  • 20 Leg Raises
  • 15 Oil Drills
  • 10 Landmine Twists (1ct.)

Then: Row 500m, 1x

Select your own BB weight, share with 1 other athlete if need be and go opposite direction on the WOD.
Recommended Weight (35-95#)

Al_Dips_MasterQualifier

Congratulations Al Mattaliano for getting 131st in the WORLD!

Friday April 29

April 28th, 2016
by:

Strength / Skillwork

Bench Press

  • EMOTM 5 – 5 – 5
  • EOMOTM 3 – 3 – 3

Weighted Dip 3 – 3 – 3

WOD

EMOTM/Pseudo Death-by:
3 Cleans
3 Squats
3 Jerks

Complete the 9 reps every minute to stay in the workout. Reps will not change, but when you fail to get all 9 reps per minute you will get 1 round/minute off to drop your weight and then go again. You will do this for 3 descending loads. When you have failed at all 3 loads record the full rounds you successfully completed plus any reps in your last failed round.

Competitor: 135/95 -> 115/75 -> 95/65# (Ladies use a 35# BB)
Athlete: 115/75 -> 95/65 -> 75/45# (Ladies use a 15# BB)
Health: 85/55 -> 65/45 -> 55/35#
Ramp-up: MB Hang Cleans, MB Front Squats, Wall Balls 20/14 -> 14/10 -> 10/6-8#

Al_Deadlift_MasterQualifier

Al Mattaliano getting a 330 lb. deadlift for the Masters’ Qualifier

Thursday April 28

April 27th, 2016
by:

Strength / Skillwork

Snatch Grip Deadlift

  • EMOTM 5 – 5 – 5 -5

Deadlift

  • EMOTM 5 – 5 – 5
  • EOMOTM 3 – 3 – 3

WOD

4 Rounds For Time: (20:00 Cap)

  • 400m Run
  • 5 Pull-ups
  • 10 Push-ups
  • (20) 10 Leg Lifts/ 10 Oil Drills
  • 30 Air Squats to a ball/box

Athlete: as written
Health: Modified Pull-up
Ramp-up: 2 Rounds, Row 400m if needed.