Thursday November 23

November 22nd, 2017
by:

Announcements

Happy Thanksgiving!

happy-1060140_1280

Today we are only open at 9am and 10am. No childcare will be available today at 10am due to the Holiday.

Strength / Skillwork

None today

WOD

By popular vote we bring you:
“Klepto”

4 rounds for time of:
27 Box jumps, 24″/20″ box
20 Burpees
11 Squat cleans, 145/105 pounds

OLYMPUS DIGITAL CAMERA

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

 

Wednesday November 22

November 21st, 2017
by:

Announcements

No childcare today. We apologize for the inconvenience.
No 6:30pm or 7:30pm classes today. Otherwise regular schedule.

Black Friday Specials (Good All Week)

Upgrade your membership in December for only $5.

Send an email to trainer@ftxcrossfit.com requesting the upgrade. Unless otherwise requested the upgrade will remain in effect after December at current rates.

Strength / Skillwork

None today

WOD

6 Rounds, build up more weight each round:

  • 4 Wt. Pull-up
  • 8 Front Rack Lunge (4 per leg)*
  • 8 Good Mornings
  • 4 Windshield Wipers (hanging if possible)

* From a Rack , work in with others doing similar weight.

Elements

10 Rounds of:

  • 150m Row
  • 10 Lunge Jumps
  • 5 Push-ups

RowingGroup

Tuesday November 21

November 20th, 2017
by:

Black Friday Sales (Good all this week)

Extra $2 on $20 FTX Store Credit. Purchase any item today at FTX. Record it on our store sheet as usual, and write “Store Credit Special” next to your name, and you’ll get $22 worth of store credit for $20.

currency-2151398_640

Specialty Classes

Yoga at 7:30pm – 8:30pm

Strength / Skillwork

SHOULDER PRESS:
Take 5 sets to warm-up to what you think is your optimal 10 rep max (RM)
10 reps per set, rest adequately between sets.
If you fail to hit 10 reps on your heaviest set then record your 2nd heaviest weight.
Score = Total Poundage from your heaviest set of 10.
[i.e. 95# for 10 reps = 950 lbs.]

WOD

Do either the MetCon or the no measure Speed/Power – Endurance

MetCon
For time perform the following:

  • 100 Double-Unders
  • 75 Calorie Row
  • 50 Calorie Bike
  • 25 Long Shuttle Runs (1st to last beam)

Go in any order. 500 singles in lieu of D/Us is Rx as well.

Speed/Power – Endurance
6 Rounds of (No measure):

  • 3 Hang Snatch @ 80%
  • 3 Back Squats (same wt.)
  • 6 Over box Jump, 24/20″
  • Rest 1:00

Elements

Do the MetCon

Monday November 20

November 19th, 2017
by:

Black Friday Sale (Good all this week)

15% off on our Blonyx products. (Unlimited members get 25% off).
hmb-creatine_1500xhmb-sport_1500x

HMB and Creatine are some of the most research supplements out there in regards to fitness performance. At FTX we’ve chosen Blonyx products do to their high quality standards and support of the CrossFit community.
What is Creatine? Find out more here. (HMB+ reg. price $60)
What is HMB? Find out more here. (HMB Sport reg. price $50)

Strength / Skillwork

Powerlifting Total
Warm-up adequately for each lift, then make 3 attempts at a max lift.

  • Back Squat
  • Bench Press
  • Deadlift

Take a about 6-7 minutes to warm-up on each exercise and then about 2-3 minutes per attempt.

If you haven’t been lifting regularly, do 3 sets of 5 of each exercise. Be smart!!

WOD

It’s all strength today!

Elements

15:00 AMRAP

  • 7 Calorie Bike
  • 15 Ball Slams, 20/15#
  • 30 Mt. Climbers

Week of November 20 through 25

November 19th, 2017
by:

Announcements

It is our hope you all have a great Thanksgiving week with family and friends. We have a lot to be thankful for! Even for little things like a piece of Pumpkin Pie!

thanksgiving-2911504_640

Thanksgiving Schedule:

  • Wed – No 6:30pm or 7:30pm class
  • Thu – 9am & 10am class only
  • Fri – First class at 10am

Other than that the schedule is as normal this week.

Keep an eye out for our Black Friday specials!

Upcoming Events

Bible Reading Group – 1st & 3rd Tuesdays of the month @ 8:30pm
FTX Christmas Party – December 2nd – 6:30 pm
Black Ops Competition – December 16th – 7:30am – 12:30am – All info here / Register here

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold (65+) – Wednesday 2:30pm – 3:30pm
Family WOW! – Saturday 10:00am – 11:00am

FTX Kid’s Classes

Our regular FTX Kid’s Classes are held on Tue, Wed, Thu and Fri at 4:30pm.

Seven Sons Farm

Next delivery is this Saturday, November 25th. Order by Monday, November 20th.
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 November 18

November 17th, 2017
by:

Specialty Classes

Family WOW! at 10am – 11 am – Free for kids and free for adults that bring a kid.

SMR Class Today at 12pm – 2pm – More info here.

Strength / Skillwork

Speed/Power/Endurance work

:30 Max Rep (Attempt at least 3x)

  • 2 Burpees
  • 5 Box Jump, 24/20″

Record your best :30 effort

WOD

Interval :20 ON / :20 OFF, Alternate through the exercises 8x

  • Handstand Push-up
  • DB Step-ups
  • Pull-ups
  • Goblet Squats

Rx+: 35/25# DBs, 55/35# KB
Rx: 1-abmat HSPU, 20/15# DBs, Ring Rows, 30/20# KB

SMRPic

Friday November 17

November 16th, 2017
by:

SMR Class this Saturday at 12pm – 2pm – More info here.

Strength / Skillwork

None today

WOD

6 Rounds, build up more weight each round:

  • 4 Weighted Dips
  • 6 Front Rack Lunge (3 per leg)*
  • 6 Good Mornings
  • 6 Windshield Wipers (hanging if possible)
  • 4 Bent-over Rows (pull from the floor with arms only, do NOT move your back)

* From a Rack , work in with others doing similar weight.

Elements

10 Rounds for Time of:

  • 200m Row
  • 20 Lunge Jumps
  • 10 Push-ups

FTX_Facilities_Racks

Thursday November 16

November 15th, 2017
by:

Strength / Skillwork

Front Squat
5-5-5-5-5
55-65-75-85-90%

WOD

(25:00 Cap)
50 IndianSitup-BallSlam-Burpee-WallBall-OverBoxJump-Runs
[Inspired by: January 9th, 2012 FTX WOD.]

Perform an Indian Sit-up, pick up a SB and slam it, do a burpee on the SB and as you pick the SB back up squat and do a wall ball. Let the ball fall to the floor as you turn and jump or Step on and over a 20″ box and then run 1 indoor lap.
Rx+: 20/15# SB, must jump on or over the box.
Rx: 15/10# SB, may use hands to push up from the ISU

Elements

12 Rounds of:

  • 4 Burpees
  • 20 Russian KBS, 35/25#

SlamBall1BW

Wednesday November 15

November 14th, 2017
by:

Strength / Skillwork

Bench Press
5-5-5-5-5
55-65-75-85-90%

WOD

FTX Throwback from 4th January, 2012!
[with just a few Rx+ tweaks]
Classic Tabata-style, :20 on / :10 off for 8x each
Rest 1:00 between new movements

  • Air Squats
  • American KBS
  • Lunge Jumps
  • Pull-ups

Rx+: 55/35# KB
Rx: 35/25# KB, Walking Lunges, Ring Rows

Elements

18:00 AMRAP

  • 30 Mt. Climber (1-ct)
  • 15 Prisoner Squats (NO 1/2 Rep)
  • 30 DB Snatches, 30/20#
  • 15 Ring Rows

Tuesday November 14

November 13th, 2017
by:

Specialty Classes

Yoga – 7:30pm – 8:30pm

Strength / Skillwork

None today

WOD

FTX Throwback from 3rd January, 2012!
[with just a few Rx+ tweaks]
I.W.T.
3 Rounds of:
10 Hang Cleans @ 60% 1RM
2:00 Jump Rope
Rest 3:00
————–
3 Rounds of:
10 Push-press @ 65% 1RM
2:00 Step-ups (Knee Ht. Box)
Rest 3:00
————–
Then, For Time:
4 Rounds of –
10 Indian Sit-ups
10 Burpees
10 Box Jumps, 24/20″
10 Knees to Elbow
10 Shoulder Push-ups

Rx+: as written
Rx: ISU from a gymnastic pad to the floor, 20/18″ Box, Knee to Chest, Push-ups

ClassWOD.jpg

Elements

Burn 1

45:00 AMRAP

  • Row 300m
  • 20 Russian KB Swings
  • 10 Ball Slams
  • 5 Pull-up
  • 3 DB Man-makers

Rx+: 45/30# KB, 30/20# SB, Pull-ups, 30s/20s DB
Rx: 30/20# KB, 20/15# SB, Jumping, 20s/12s DB

Perform 20:00 of this if you are new to CrossFit.

Monday November 13

November 12th, 2017
by:

Strength / Skillwork

Back Squat
5-5-5-5-5
55-65-75-85-90%
90% would be a PR.

If you want to go for a Fran PR, feel free to do Back Squats after the WOD.

WOD

The 1st WOD of each year has been “Fran” ever since our first New Year’s at FTX. Today’s layout, except for Elements, is straight from the 2nd of January, 2012. For those of you who do not make it in the day after the 1st of the new year here is “Fran” early!

Fran
For time do:
21-15-9

  • Thrusters 95/65#
  • Pull-ups

JFran

Elements

For time:
21-15-9 of

  • DB thrusters, 30s/20s
  • Banded Pull-ups
    ————————–
  • 1000m Row Cash -out

Week of November 13 through 18

November 12th, 2017
by:

Announcements

Thanksgiving Schedule:

  • Wed – No 6:30pm or 7:30pm class
  • Thu – 9am & 10am class only
  • Fri – First class at 10am

Other than that the schedule is as normal that week.

Upcoming Events

Bible Reading Group – 1st & 3rd Tuesdays of the month @ 8:30pm
FTX Christmas Party – December 2nd – 6:30 pm
Black Ops Competition – December 16th – 7:30am – 12:30am – All info here / Register here

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold (65+) – Wednesday 2:30pm – 3:30pm
Family WOW! – Saturday 10:00am – 11:00am

FTX Kid’s Classes

Our regular FTX Kid’s Classes are held on Tue, Wed, Thu and Fri at 4:30pm.

Seven Sons Farm

Next delivery is this Saturday, November 25th. Order by Monday, November 20th.
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 November 11

November 10th, 2017
by:

Specialty Classes

Family WOW! Class – Fun for all the family. Free for kids and adults that bring a kid!

Strength / Skillwork

None today. Warm-up for the WOD!

WOD

It’s our annual Veteran’s Day WOD! Enjoy!

veteransday-pixabay

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.)

———————————————

And not to forget the Coast Guard

Coastie Cash Out! 8/4/1790
(We Love You Megan Black!)
For time complete:
8 Monkey Squats (4-ct)
4 one-arm push-ups, 2 per side
17 Supermans
90 Scissors (1-ct)

Friday November 10

November 9th, 2017
by:

Strength / Skillwork

Clean & Jerk
3-3-3-1-1-1-1-1
Warm-up for, 3 reps @ 50-60-70%
Working Sets, 1 Rep @ 80-90-95-100% – PR
Set up all the weight you will need for the %s.
Perform sets 1-6 EOMOTM (Every Other). Rest extra for the last 2.

WOD

8:00 AMRAP
5 Toes 2 Bar
5 Pull-ups
10 Ground to Overhead

Use 70% of the highest wt. lifted in the strength portion today.

Elements

4x Through of :40 Intervals
DB Thrusters, 30s/20s
Leg Lifts
Ball Slams, 20/15#
4-way shuttle Runs

G2OJorie

Thursday November 9

November 8th, 2017
by:

Strength / Skillwork

None Today

FilthyFifty

WOD

2 Choices [Make-up/re-do of Filthy Fifty or Gymanstics No Measure]

Tempo Gymnastics Day

4 Rounds of:
Front Lever Progression* – Max Hold
Elbow Plank, 1:00
5 Push-ups (50X2)
5 Left Side Plank w/ side Bends (3333)
5 Ring Rows (4242)
5 Right Side Plank w/ side Bends (3333)
:20 Handstand Hold + 2 Strict Reps (abmats as needed)
Make the movements as hard as you can handle them by rounds 3 + 4.

*Both legs tucked, 1 leg Tucked, Both legs bent but out
(50X1) :05 down, no pause at the bottom, as afast as possible up, :02 hold at the top
(3333) :03 lowering your hip to the floor, hold for :03, Rise up for :03 into the side plank, hold in the up position for :03
(4242) :04 letting yourself down, hold flat for :02, Pull up for :04, hold at the top for :02

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Happy Birthday Carol Matthias!

Elements

10 Rounds of:

  • 5 Dips
  • 5 Ring Rows
  • 5 Burpees
  • 150m Row

Wednesday November 8

November 7th, 2017
by:

Announcements

Thank you Firefighters! – For all of November we are thanking our Firefighters by giving them a free unlimited membership at FTX CrossFit. Let your Firefighter friends know!

firefighter-752540_640

Upcoming Events

Bible Reading Group – 1st & 3rd Tuesdays of the month @ 8:30pm
FTX Christmas Party – December 2nd – 6:30 pm
Black Ops Competition – December 16th – 7:30am – 12:30am – All info here / Register here

Strength / Skillwork

Deadlift
5-5-5-5-5-5
5 reps @ 50-60-70-80-85-85%
Set up all the weight you will need for the %s.
Perform sets 1-5 EOMOTM (Every Other).

WOD

21-15-9 of:

  • Front Squat
  • Dips

Rx+: 155/105#, Ring Dips
Rx: 95/65#, None or Thin Blue Band Dips
If you use a blue band or thinner, you can mark Rx but add 1 min. to time for thin red/purple and 2 min. to time for thin blue.

Elements

3 Rounds of:

  • 1 mile Bike
  • 10 DB Thrusters, 20s/12s
  • 10 Alt. KB Push-press, 30/20#
  • 10 Goblet Squats, 30/20#

HeatherFTSquat

Tuesday November 7

November 6th, 2017
by:

Announcements

Our Bible Reading Group will meet this Thursday at 8:30pm versus tonight (Tuesday).

Specialty Classes

Yoga @ 7:30pm-8:30pm

Strength / Skillwork

Pull-ups – Max Set
HSPUs – Max Set

WOD

No Measure #1
3 Rounds (recover between sets)
Max Set Pull-ups (Kip, Strict or Banded)
Max Set Thruster, 95/65# (Recommended)
——————-
No Measure #2
3 Rounds (recover between sets)
Max Handstand Push-ups (Kip or Strict)
10 Deadlift @ 2/3 of 1RM

Elements

6 Rounds of:

  • 10 DB Snatch
  • Plank :30
  • 10 KB Figure 8 w/ Uppercut
  • Side Plank :15/:15

TripleThreat (2)

Monday November 6

November 5th, 2017
by:

WOD

10 Rounds of EMOTM

Red Complex” (Rx+)
– Snatch Grip Deadlift
– Hang Power Snatch
– Overhead Squat
– Squat Snatch

-OR-

Blue Complex” (Rx)
– Deadlift
– Hang Power Clean
– Front Squat
– Squat Clean

Score = the weight that you choose to do for the WOD. You are Rx+ or Rx based on the movements you do and that you do not fail any of the rounds
Rx+: Red Complex, successfully doing all 10 rounds in time.
Rx: Blue Complex, successfully doing all 10 rounds in time.

Strength / Skillwork (After WOD today)

Bench Press
EMOTM
Use the Catches! Use a Barbell at 50% of your 1RM, Perform as many  Presses as you can every other minute on the minute for 4 rounds (7:00 duration). 1:00 on, 1:00 Off.

Bicep Curl Strict
5-5-5-5-5

Elements

15:00 AMRAP
200m Run (3 indoor laps)
20 KB Push-press
20 Lunges
20 C-crunch

ParkerElizabethPushupWeb

Week of November 6 through 11

November 5th, 2017
by:

Announcements

Thank you Firefighters! – For all of November we are thanking our Firefighters by giving them a free unlimited membership at FTX CrossFit. Let your Firefighter friends know!

firefighter-752540_640

Upcoming Events

Bible Reading Group – 1st & 3rd Tuesdays of the month @ 8:30pm
FTX Christmas Party – December 2nd – 6:30 pm
Black Ops Competition – December 16th – 7:30am – 12:30am – All info here / Register here

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold (65+) – Wednesday 2:30pm – 3:30pm
Family WOW! – Saturday 10:00am – 11:00am
“Lift Like a Girl” Barbell Class – Sunday 9:00am – 11:00am (Additional $)

FTX Kid’s Classes

Our regular FTX Kid’s Classes are held on Tue, Wed, Thu and Fri at 4:30pm.

Seven Sons Farm

Next delivery is this Saturday, November 25th. Order by Monday, November 20th.
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 November 4

November 3rd, 2017
by:

Specialty Classes

Family WOW! is from 10am – 11am. This is a fun class for the whole family. Kid’s are free, and adults are too if they bring a kid!

Strength / Skillwork

Speed/Power Endurance work

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.

WOD

5:00 AMRAP, 2:00 Rest, 4x
{Start wherever you stopped]

  • 50 D/U or 200 Singles
  • 40 Air Squats (to a MB/SB)
  • 30 Flutter Kicks (2-ct)
  • 20 Push-ups
  • 10 Pull-ups

Rx+: D/Us are a must
Rx: Ring Rows

RingRowsTavia

Friday November 3

November 2nd, 2017
by:

Strength / Skillwork

Just WOD today. Lot’s of skillwork and strength there! We look forward to seeing one of our athletes fully get the front lever soon! We’re already seeing some incredible progress on this extremely difficult gymnastics movement.

WOD

6 Rounds of:

  • Front Lever Attempt
  • 6 Wt’d Dips or Banded Dips
  • 3 Tempo Ring Row (5151)
  • Max Hollow Hold (up to to :30)
  • Max Pistol Squats on 1 leg (Alt. which leg each round)

Tempo: 5151 :05 pulling up, :01 hold, :05 let out, :01 hold
Good Hollow Hold: Keep your Shoulder Blades off the ground and a posterior pelvis tilt.

Elements

3 Rounds for time of:

  • 25 Scissors
  • 250m Row
  • 25 Supermans
  • 250 Singles

WendiOTBJumps

Thursday November 2

November 1st, 2017
by:

Announcements

FTX Annual Christmas Party – Saturday, December 2nd @ 6:30pm – This is always a fun event with the whole family, and it doesn’t involve burpees – just great friends and good food.

Strength / Skillwork

Front Squat
With a Barbell at 50% of your 1RM, Perform as many
Squats as you can every other minute on the minute for 4 rounds (7:00 duration). 1:00 on, 1:00 Off.

WOD

3 Rounds for Time of:

  • 8 Strict HSPU
  • 10 Strict Ring Dips
  • 12 Pistols
  • 14 Push-ups
  • 16 Strict Pull-ups

Check 4/28/2015 for first time ever done at FTX.

Elements

8 Rounds of :

  • 5 Ab Wheel*
  • 10 Jumping Pull-ups
  • 15 Air Squats

* If you are 200 lbs+, then use a barbell w/ at least 25# plates instead.

BrianPablo

Wednesday November 1

October 31st, 2017
by:

Specialty Classes

FTX Gold (65+) – 2:30pm – 3:30pm
This class is specifically designed for members 65 and older. Anyone can do CrossFit. It’s only a matter of degree. We have had a great success rate with older members regaining vitality and functionality. There’s no reason that one can’t lead an active life in our latter years!

Strength / Skillwork

Hang Clean
With a Barbell at 75% of your 1RM, Perform as many
Cleans as you can every other minute on the minute for 4 rounds (7:00 duration). 1:00 on, 1:00 Off.

WOD

FGB: KB-style: 1:00 each, 3x through

  • Shoulder to Overhead
  • Squat (any hold)
  • Russian KB Swing
  • Lunges (any hold)
  • Snatch (any style)

tinakbs

Elements

22:00 AMRAP

  • 22 Calorie Row
  • 22 Push-ups
  • 22 Hanging Knee Raises

Tuesday October 31

October 30th, 2017
by:

Specialty Classes

Yoga @ 7:30pm-8:30pm

Strength / Skillwork

Shoulder Press
With a Barbell at 50% of your 1RM, Perform as many
Shoulder Presses as you can every other minute on the minute for 4 rounds (7:00 duration). 1:00 on, 1:00 Off.

WOD

“If a Dumbbell could talk …” (DB everything)
20:00 AMRAP

  • 30 Russian Twist (1 DB)
  • 10 Snatch (15 per side / 1DB)
  • 10 Squat Clean (2 DBs)
  • 10 Scotty-Bobs (2 DBs)
  • 10 OHS (5 per side / 1 DB)
  • 30 Walking Lunges (2 DBs)

1 Scotty Bob = push-up + Left DB row, push-up + Right DB row
Hold the DB however you want for the Russian Twist.
Rx+: as written 45s/30s
Rx: Goblet Squat instead of OHS 35s/20s

RogerHeatherDBSnatch

Elements

4 rounds for time of:

  • 15 KB SDHP 40/25#
  • 15 Ball Slam 30/20#
  • 15 Burpees

Monday October 30

October 29th, 2017
by:

Strength / Skillwork

Deadlift
With a Barbell at 50% of your 1RM, Perform as many
Deadlifts as you can every other minute on the minute for 4 rounds (7:00 duration). 1:00 on, 1:00 Off.

WOD

Happy 77th Euei Jung Lee (Charlene’s Mom)!
19:40 AMRAP
Buy-in: 77 Box Jumps, 24/20″
10 Hang Cleans, 115/75#
30 Burpees

Rx+: as written
Ms. Lee’s Rx: Buy-in: 77 Jumping Jacks
10 Tire Flips, 30 Step-ups (choose your height)

LeeFTXGold

Elements

8 Rounds for time of:

  • 120 Singles
  • 12 Burpees
  • 12 DB Lunges, 30s/20s (1ct)

Week of October 30 through November 4

October 29th, 2017
by:

Announcements

Thank you Firefighters! – For all of November we are thanking our Firefighters by giving them a free unlimited membership at FTX CrossFit. Let your Firefighter friends know!

firefighter-752540_640

Upcoming Events

Bible Reading Group – 1st & 3rd Tuesdays of the month @ 8:30pm
FTX Christmas Party – December 2nd – 6:30 pm
Black Ops Competition – December 16th – 7:30am – 12:30am – Details to come!

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold (65+) – Wednesday 2:30pm – 3:30pm
Family WOW! – Saturday 10:00am – 11:00am
“Lift Like a Girl” Barbell Class – Sunday 9:00am – 11:00am (Additional $)

FTX Kid’s Classes

Our regular FTX Kid’s Classes are held on Tue, Wed, Thu and Fri at 4:30pm.

Seven Sons Farm

Next delivery is this Saturday, November 25th. Order by Monday, November 20th.
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 October 28

October 27th, 2017
by:

Specialty Classes

Family WOW! is from 10am – 11am. This is a fun class for the whole family. Kid’s are free, and adults are too if they bring a kid!

Strength / Skillwork

Speed Work
Repeat Shuttle Runs
10′ – 20′ – 30′ – 40′ – 30′ – 20′ – 10′
Rest in between. Perform at least 2x.

WOD

4 Rounds for time of:
8 Push-ups
12 DB Lunges (1-ct)
16 DB Renegade Row (1-ct)
20 Leg Lifts
24 Mt. Climbers (1-ct)

Renegade Rows

Rx+: 45/30# DBs
Rx: 20/12# DBs

Friday October 27

October 26th, 2017
by:

Strength / Skillwork

Shoulder Press
5-5-5-5-5
50-60-70-80-90%

WOD

Class Wide Team WOD
[Each class does the numbers below x their class size.]
60 American KBS, 55/35#
50 Calorie Row
40 Box Jumps, 24/20″
30 Calorie Bike
20 DB Thrusters, 30s/20s
10 4-way shuttle runs*
* Each 4-way run = 1 rep

Elements

Join the team WOD today!

Class.jpg

Thursday October 26

October 25th, 2017
by:

Strength / Skillwork

Sumo-Deadlift
5-5-5-5
45-55-65-75%

Deadlift
3-3-3
75-85-90%

WOD

FGB – Style, 3 Rounds of 1:00 Intervals:

  • Ball Slam Burpees
  • Toes to Bar
  • Sumo Deadlift High Pull
  • Calorie Bike
  • Figure 8 w/ Uppercut
  • Rest

Rx+: 30/20# SB, 95/65# Barbell, 35/25# KB
Rx: 20/15# SB, Hanging Leg Raise, 75/45# Barbell, 20/15# KB

Elements

Intro C

3 Rd FGB format
-Slam Ball 20/15#
-Burpees
-SDHP KB 55/35#

ftxslamball

Wednesday October 25

October 24th, 2017
by:

Announcements

Bring a friend week! – This week is bring a friend week! Bring a friend to any of our classes this week. No prior reservation is necessary. Just come 10-15 minutes early so that we can get them all setup in our system. Your friend can then attend any classes all week!

Thank you Firefighters! – For all of November we are thanking our Firefighters by giving them a free unlimited membership at FTX CrossFit. Let your Firefighter friends know!

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Strength / Skillwork

Max Double-Unders
Turkish Get-up

WOD

5 Rounds of:

  • Max Double-Unders -OR- 5 attempts
  • 2/2 KB Turkish Get-ups
  • 5 Tempo Dips (40X1)
  • 6 Pistol Squats (3/3) add wt. if able
  • 8 KB Single Leg 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

 

Tuesday October 24

October 24th, 2017
by:

Specialty Classes

Yoga @ 7:30pm – 8:30pm

Strength / Skillwork

Shoulder Press
3-3-3-3
55-70-80-90%

Push Press
3-3-3
70-80-90%

Push Jerk
2-2
80-90%

WOD

16:00 AMRAP

  • 32 Russian KBS
  • 8 Push-press
  • 8 Box Jumps

Rx+: 55/35# KB, 115/65# Barbell, 30/24″ Box
Rx: 35/25# KB, 85/55# Barbell, 24/20″ Box

Elements

Intro B

8:00 AMRAP of:
-8 KBS 35/20#
-8 Push-press 65/35#
-8 Box Jumps 20/16″

FTXKBYellow

Monday October 23

October 22nd, 2017
by:

Announcements

Bring a friend week! – All week is free for your friends. We’re sure your friends have heard about CrossFit! Now’s their chance to try it. Just bring them in 10-15 minutes early in order to properly get them setup in our system.

BenchPressSml

Strength / Skillwork

Back Squat
5-5-5-5
55-65-75-85%

Front Squat
5-5-5-5
60-70-80-85%

WOD

1000m Row
30 Wall Balls
25 Push-ups
20 Goblet Squat
15 Ring Rows
10 Strict Handstand Push-ups
5 Bar Muscle-ups

Rx+: 20/14# MB, 70/55# KB, Heels on a 20/12″ Box for Ring Rows
Rx:16/12# MB, 55.35# KB, Heels under the Rings, Shoulder Push-ups, Pull-ups

Elements

Intro A
For time do:

  • 500m Row
  • 25 Air Squats
  • 20 Push-ups
  • 15 Wall-balls
  • 10 Pull-ups

Week of October 23 through 28

October 22nd, 2017
by:

Announcements

Bring a friend week! – This week is bring a friend week! Bring a friend to any of our classes this week. No prior reservation is necessary. Just come 10-15 minutes early so that we can get them all setup in our system. Your friend can then attend any classes all week!

Thank you Firefighters! – For all of November we are thanking our Firefighters by giving them a free unlimited membership at FTX CrossFit. Let your Firefighter friends know!

firefighter-752540_640

Upcoming Events

Bible Reading Group – 1st & 3rd Tuesdays of the month @ 8:30pm
FTX Christmas Party – December 2nd – 6:30 pm
Black Ops Competition – December 16th – 7:30am – 12:30am – Details to come!

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold (65+) – Wednesday 2:30pm – 3:30pm
Family WOW! – Saturday 10:00am – 11:00am
“Lift Like a Girl” Barbell Class – Sunday 9:00am – 11:00am (Additional $)

FTX Kid’s Classes

Our regular FTX Kid’s Classes are held on Tue, Wed, Thu and Fri at 4:30pm.

Seven Sons Farm

Next delivery is this Saturday, November 25th. Order by Monday, November 20th.
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 October 21

October 20th, 2017
by:

Specialty Classes

Family WOW! at 10am – Remember this class does NOT count against attendance limits, i.e. free, if you bring a kid! And it it’s free for the kid(s) as well! Don’t miss it.

Strength / Skillwork

None today

WOD

Choose 1 of the two O’Course Options (Default, especially for newer members, is 2.0)

FTX O’Course 2.0

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

FTX O’Course 3.0

5 Rounds For Time
Run 400m
Over the Cargo Net 1x
Weaver, 1x (Rx+ Only)
Double Pull-up Bar, 2x
Ramp Run, 3x
Body Hurdles 2x through (6 hurdles)
The Pit, 1x (Rx+ only)
————————-
Rx+: as written
Rx: Touch the top of the cargo net, No Weaver, 1 Double Bar, 1 Ramp Run, 1 Body Hurdle (3 hurdles), No Pit

Alternate

For time:

Run 200m*
20 Wall Balls, 20/14#
Run 200m*
20 Slam Balls, 30/20#
Run 200m*
20 Pull-ups / Horizontal Ring Rows
Run 200m*
20 Push-ups, Hand release as needed
Run 200m*
20 Hanging Leg Raises (straight Legs)
Run 200m*
20 Dips, any style with full range of motion
Run 200m*

*Row if needed, injury/weather

ObstacleCourse

Friday October 20

October 19th, 2017
by:

Strength / Skillwork

Bench Press
5-5-5-5-5
55-65-75-80-80%

WOD

8 Rounds of EMOTM
Rx+: 3 Hang Snatch 95/65#, & 30 Double-Unders
Rx: 5 Hang Clean 95/65#, & 50 Singles

Elements

25:00 AMRAP

  • 25 Calorie Row
  • 25 Flutter Kicks (2 ct)
  • 25 American KBS, 30/20#

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