Thursday January 19

January 18th, 2017
by:

SMR Workshop this Saturday, January 21st from 12pm – 2pm.

More info on Workshop here.

JohannaSMR.jpg

Strength / Skillwork

Front Squat
3-3 | 3-3-3-3
2×3 @ 45, 55% (4141 Tempo)
4×3 @ 70, 80, 85, 85, 85%

WOD

5 Rounds of:

  • 6 Hang Squat Cleans
  • 2:00 of Burpees
  • 2:00 Rest

[Score = All Burpees + Lbs. of Heaviest set of 6 unbroken]

Rx+: Hang Squat Clean (can not front squat it for Rx+)
Rx: Hang Power Clean
[Start around 50% of 1RM, and build up to find your heaviest 6RM. A failed set does not count.]
Example Score: 32+33+30+31+34+150Lbs = 310

Elements

19:00 AMRAP

  • 19 Burpees
  • 19 Calorie Row
  • 19 Flutter Kicks (2-ct)
  • 19 Scissors (2-ct)

Wednesday January 18

January 17th, 2017
by:

Get a free month at FTX!

If a friend signs-up for a membership at FTX you can get a free month.*
* Must be a member for at least 3 months. You’ll get a $30 credit for friends who join via our Groupon special.

Strength / Skillwork

Deadlift
3-3 | 3-3-3-3
2×3 @ 45, 55% (4141 Tempo)
4×3 @ 70, 80, 85, 85, 85%

WOD

1:00 On / :30 Off, Alternating Movements, 5x Through

  • Double-Under
  • Wall Ball

Rx: must D/U, 20/14# MB
Fit: Singles, 14/10# MB

Elements

7 Rounds of:

  • 50 Singles
  • 15 Wall Balls, 14/10#
  • 15 Bicycle Crunch (2-ct)

Tuesday January 17

January 16th, 2017
by:

Specialty Class

CYoga is back! Tuesday’s at 7:30pm-8:30pm.

CYogaRyan

Strength / Skillwork

Back Squat
3-3 | 3-3-3-3-3
2×3 @ 45, 55% (4141 Tempo)
4×3 @ 70, 80, 85, 85, 85%

WOD

Progressive AMRAP Bodyweight Chipper

  • 5 Bar Muscle-Ups
  • 10 Pistol Squats
  • 15 Handstand Push-up
  • 20 Prisoner Squat (1.5 rep)
  • 30 Strict Pull-ups
  • 40 Box Jumps, 30/24″
  • 50 Toes to Bar
  • 60 Lunge Jumps

Score = Final Time – 6:00 – (extra reps x:05)

Follow the Clock:
0-1:00 AMRAP
1:00-2:00 Rest
2:00-4:00 AMRAP
4:00-6:00 Rest
@ 6:00 start the Chipper
Rx+: as written
Rx: C2B, 12″ Box Pistol, 1 abmat HSPU, Kip P/U, 24/20″

Elements

25:00 AMRAP

  • 15 Calorie Row
  • 30 Lunges
  • 15 Push-ups
  • 30 Squats
  • 15 Leg Lifts

Monday January 16

January 15th, 2017
by:

Rep Your Gym Partner Competition

Saturday, February 18th. Register here.

Strength / Skillwork

Clean
3-3-3-2-2-2-1-1
40-50-60% @ 3 reps
70-80-90% @ 2 reps
95-100% PR? @1 rep

Warm-up for the WOD, PR if you got it in you!

WOD

Happy Birthday Tina! (a day late anyways)
4 Rounds (for years @ FTX)
1 Clean
15 Box Jumps
33 Pull-up / Dip / Push-up / T2B
(ALT which you do, 1 movement per round)

Rx+: 205/135#, 30/24″ Box
Rx: 155/105#, 24/ 20″ Box
(Ring or Bar Dips for Rx/Rx+)

Elements

5 Rounds of:
– 10 Box Jumps 20″/18″
– 10 Push-ups
– 10 Air Squats
– 10 Banded Pull-ups
– 10 Box Dips
– 2 minutes of rowing

Week of January 16 through 21

January 15th, 2017
by:

Upcoming Events

SMR Workshop – Saturday, January 21st from 12pm-2pm (Do one hour or two hours of SMR)
SMR Level 1 Cert – Saturday, February 4th from 9am-5pm – Sign-up here.
Rep Your Gym Partner Competition – Saturday, February 18th – Register here.

Seven Sons Farm

Next delivery is Saturday, Feb. 4th. Order by Monday, Jan. 30th.
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

Make a New Year’s Resolution. Live Healthy! Start by eating right!

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 – Clean / Med. long WOD w/ Cleans, Box Jumps, Pull-ups, T2B, Dips & Push-ups.
Tuesday – Back Squat / Progressive AMRAP Body-weight chipper.
Wednesday – Deadlift / Interval WOD with D/Us and Wall Balls.
Thursday – Ft. Squat / IWT w/ Hang Squat Cleans & Burpees.
Friday – Bench Press / 12 min. AMRAP of Pistols & Pull-up/T2B Combos.
Saturday – Shoulder Press / “300” WOD.

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/ Rowing, Box Jumps, Push-ups, Air Squats, Pull-ups & Dips.
Tuesday – 25 min. AMRAP w/ Rowing, Lunges, Push-ups, Squats & Leg Lifts.
Wednesday – Longer WOD w/ Jump Rope, Wall Balls & Bicycle Crunches.
Thursday – 19 min. AMRAP w/ Burpees, Rowing, Flutter Kicks & Scissors.
Friday – 16 min. WOD w/ Rowing, Air Squats & Leglifts/Oil Drilss.
Saturday – No Elements on Saturdays.

Saturday January 14

January 13th, 2017
by:

Rep Your Gym Partner Competition

Register here.

Strength / Skillwork

Bench Press
5-5-5-5-5-5
2×5 with 4141 Tempo @ 45-55%
4×5 @ 75-80-80-80%

WOD

15:00 AMRAP, Teams of 2: Alternating Rounds

  • 4 Burpees
  • 10 Pull-ups
  • 16 Lunges

1 Works, 1 Rests. Switch after every round is completed.
Scale as needed. If 1 round would take more than 1:30 to complete then scale it to go faster. 1 Partner can be scaled and 1 Rx.

Friday January 13

January 12th, 2017
by:

taylorcj

Strength / Skillwork

None today

WOD

 

Taylor’s Birthday WOD. Happy 27!
27:00 AMRAP

  • 1 Rope Climb
  • 13 Clean & Jerk

rest 3:00 before the Rowing WOD

Competitor: Legless Rope Climb, 155/105#
Athlete: Reg. Rope Climb, 115/75#
Fit: 10 Ring Rows, 85/55# Clean & Jerk
THIS IS LONG FOR A BARBELL WOD! Pace and think “Strength-Endurance”.

1990M Row

Elements

30:00 AMRAP

  • 5 Cal Bike
  • 10 Ring Rows
  • 15 Box Jump/Step-ups
  • 20 Ball Slams, 20/15#
  • 30 Scissors

Thursday January 12

January 11th, 2017
by:

jacobheppnerboxrat

Games Athlete Jacob Heppner sporting his Boxrat shirt.

Strength / Skillwork

Deadlift
5-5-5-5-5-5
2×5 with 4141 Tempo @ 45-55%
4×5 @ 75-80-80-80%

WOD

21-15-9 of:

  • KB Sumo Deadlift High Pull
  • KB Goblet Squat
  • KB American Swing

Rx+: 70/55#
Rx: 55/35#

Elements

21-15-9 (Row 500m ) 9-15-21

  • Russian KB Swing
  • Goblet Squat
  • KB SDHP

KB = 35/25#

Wednesday January 11

January 10th, 2017
by:

josesilohuette

Strength / Skillwork

Clean & Jerk
2-2-2-2-2-2-2
50-60-75-80-85-90-90+%

WOD

8:00 AMRAP

  • 7 Front Squats
  • 7 Over the Bar Burpees

Rx+: 155/105#
Rx: 115/75#
Fit: 75/45#

Elements

15:00 AMRAP

  • 5 Burpees
  • 10 DB Front Squat, 30s/20s
  • 15 Calorie Row

Tuesday January 10

January 9th, 2017
by:

Get a free month at FTX!

If a friend signs-up for a membership at FTX you can get a free month.*
* Must be a member for at least 3 months. You’ll get a $30 credit for friends who join via our Groupon special.

Strength / Skillwork

Back Squat
5-5-5-5-5-5
2×5 with 4141 Tempo @ 45-55%
4×5 @ 75-80-80-80%

WOD

Speed Tabata :10on / :20off, Alternating movements for 8 Rounds through the list of:

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

Rx+: 95/65#, 20/16″ Use the small wooden boxes for OBJ.
Rx: 65/45#, Regular Box Jump 20/18″
Fit: 45/25#, 12″ box jump

Elements

18:00 AMRAP

  • 20 Alt. DB Snatches,30/20#
  • 20 Box Jumps/Step-ups, 20/16″
  • 20 Change of Direction Shuttle Runs (5 yds)
    (5x forward, side, side, backwards)

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

Monday January 9

January 8th, 2017
by:

Rep Your Gym Partner Competition

Register here.

Strength / Skillwork

Shoulder Press
5-5-5-5-5-5
2×5 with 4141 Tempo @ 45-55%
4×5 @ 75-80-80-80%

WOD

Chipper [w/ EMOTM interruption] (30:00 CAP)
– When the clock beeps do 3 Hang Cleans, starting at the 1:00 mark –
30 Bag Lunges (any carry)
30 C2B Pull-ups
30 Jack knife Sit-up
30 Pull-ups
30 Bag Squats

Rx+: 135/95#, 50/30# Bag
Rx: 115/75#, 40/20# Bag, Sit-ups, Pull-up then Jumping Pull-ups
[Add each missed rep as :01 if you do not beat the cap.]
Fit: MBSC 20/14#, MB Lunges/Squats, Jumping Pull-up, Ring Rows, Sit-ups

Elements

4 Rounds for time of:

  • 30 Lunges
  • 15 Ring Rows
  • 15 Hanging Knee Raise
  • 15 Push-ups
  • 30 Squats

Week of January 9 through 14

January 8th, 2017
by:

Upcoming Events

SMR Workshop – Saturday, January 21st from 12pm-2pm (Do one hour or two hours of SMR)
SMR Level 1 Cert – Saturday, February 4th from 9am-5pm – Sign-up here.
Rep Your Gym Partner Competition – Saturday, February 18th – Register here.

Seven Sons Farm

Next delivery is Saturday, Feb. 4th. Order by Monday, Jan. 30th.
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

Make a New Year’s Resolution. Live Healthy! Start by eating right!

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 – Shoulder Press / Chipper w/ Cleans, Lunges, C2B, Sit-ups & Squats.
Tuesday – Back Squat / Tabata w/ Hang Snatch, OTB Box Jumps & Shuttle Runs.
Wednesday – C&J / AMRAP w/ Ft. Squats & OTB Burpees.
Thursday – Deadlift / Short WOD w/ KB SDHP, Goblet Squats & KBS.
Friday – Long B-day WOD w/ Rope Climb, C&J and Rowing.
Saturday – Bench Press / Partner AMRAP w/ Burpees, Pull-ups & 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. These WODs focus more on body weight movements, light weights, no barbells, and are more cardio focused.)

Monday – WOD w/ Lunges, Ring Rows, Hanging Knee Raises, Push-ups & Squats.
Tuesday – WOD w/ DB Snatches, Box Jumps/Step-ups & Shuttle Runs.
Wednesday – 15 min. AMRAP w/ Burpees, DB Ft. Squat & Rowing.
Thursday – Med Long WOD w/ Russian KBS, Goblet Squat, KB SDHP & Rowing.
Friday – 30 min. AMRAP w/ Bike, Ring Rows, Box Jumps/Step-ups, Ball Slams & Scissors.
Saturday – No Elements on Saturdays.

Saturday January 7

January 6th, 2017
by:

Strength / Skillwork

Hang Clean

3-3-3-3-3-3
Warm-up with BB, then:
50, 60, 70, 80, 85, 85+%

WOD

20:00 AMRAP

  • 20 yard Farmer Carry
  • 20 Weighted Step-ups
  • 20 yard Bear Crawl
  • 20 Push-ups

(10 yards down and back for ALL 20 yard distances. Each 10 yards counts as 1 rep for scoring, i.e. 44 reps ea. round.)
Rx+: 45s/30s KB or DB
Rx: 30s/20s KB or DB
Fit: 20s/12s

 

Friday January 6

January 5th, 2017
by:

Tonight, Friday, the 6:30pm class is ‘Bro Night’. Just guys lifting weights and curling some iron. Afterwards we’ll watch a man’s movie and have a few brewskies.

bronight

Strength / Skillwork

Deadlift
20 – 20 – 20
30/40/50%

Maintain good form!!! Mind your BACK!

WOD

Teams of 2: Alternate between Jump Rope* and Reps on the Chipper. Switch every 1:00.

  • 50 KB Swing (American)
  • 50 KB Squat (any hold)
  • 50 T2B
  • 50 Calorie Row
  • 50 KB Sumo Deadlift High Pull
  • 50 KB Shoulder to Overhead

*Count Jump Rope Reps for a bonus off of your chipper time. Subtract :01 for every 5 D/U or 20 Singles.

Rx+: 55/35#
Rx: 45/30#
Fit: 30/20#, Leg Raises

Classes over 14, start in 2 heats to avoid bunching on the rowers.

Elements

5 Rounds, For Time

  • 30 Step-ups
  • 25 Russian KBS
  • 20 Goblet Squats
  • 15 Hanging Leg Raise

 

Thursday January 5

January 4th, 2017
by:

Strength / Skillwork

Bench Press
20 – 20 – 20
30/40/50%

WOD

Tabata 2:00/1:00, 4x each, Alternate movements. Go in order, but you may start on any of them. Record All reps.

  • Wall Ball 20/14#
  • Burpee
  • Hang Clean & Jerk 95/65#

Elements

4 Rounds For Time, of:

  • 15 Wall Balls
  • 15 Burpees
  • 15 DB Hang Clean & Jerk, (30s/20s)

 

Wednesday January 4

January 3rd, 2017
by:

Strength / Skillwork

Back Squat
20-20-20
30/40/50%

WOD

15:00 AMRAP

  • 3 Rope Climbs
  • 50 Double-Unders

Rx+: as written
Rx: 1 Rope per round, 200 Singles

Elements

22:00 AMRAP

  • 8 Ring Rows
  • 20 Lunges
  • 8 Cal. Row
  • 20 Goblet Squat, 35/25#

 

Tuesday January 3

January 2nd, 2017
by:

Strength / Skillwork

Shoulder Press
20-20-20
30, 40, 50%

WOD

5 Rounds for Reps:

  • 6 Shoulder to Overhead (from a Rack)
  • 2:00 Box Jumps (Must Open Hips @ top)
  • Rest 2:00

Rx+: start @ 135/95# (add 10# per round) 24/20″
Rx: Start @ 95/65# (add 10# per round) 24/20″
Fit: Start @ 65/35# (add 5# per round) 20/16″

Record all S2O done in unbroken sets of 6. If you drop the BB after 5 reps you lose 1 reps for that round. Add in your best Round of Box Jumps to the final score. Rx+ & Rx MUST do Jumps.

Elements

6 Rounds of:

  • 10 DB Push-press, 25s/15s
  • 12 Hanging Leg Lift
  • 14 Cal Row

 

Monday January 2

January 1st, 2017
by:

Today we will only have 10:00am, 12:15pm and 2:30pm classes.

Strength / Skillwork

None

WOD

The annual tradition continues at FTX.
The first WOD of 2017 is the quintessential CrossFit workout…

“Fran”
For time:
21-15-9

  • Thrusters 95/65#
  • Pull-ups

Elements WOD

For time:
25-20-15-10-5 of:

  • DB Thrusters, 25s/15s
  • Calorie Row

JFran

Week of January 2 through 7

January 1st, 2017
by:

Happy New Year!

new-year-pixabay-s

New Year’s Schedule

Monday, January 2nd – We will only have 10:00am, 12:15pm and 2:30pm classes.

Bro Night

This Friday at 6:30pm we will have Bro Night. A time of liftin’ weights, curlin’ iron and flexin’. Followed by a man’s movie and some brewskies.

Cinderella Paleo

Make a New Year’s Resolution. Live Healthy! Start by eating right!

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 – The tradition continues – 1st WOD of the year… Fran!
Tuesday – Shoulder Press / WOD w/ S2O & Box Jumps.
Wednesday – Back Squat / AMRAP w/ Rope Climbs & Double-Unders.
Thursday – Bench Press / Tabata w/ Wall Balls, Burpees & C&J.
Friday – Deadlift / Partner Chipper w/ KBS, KB Squat, T2B, Row, SDHP & S2O.
Saturday – Hang Clean / 20 min. AMRAP w/ Farmer Carry, Step-ups, Bear Crawl & Push-ups.

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 – WOD w/ DB Thrusters & Rowing.
Tuesday – WOD w/ DB Push Presses, Hanging Leg Lifts & Rowing.
Wednesday – Long AMRAP w/ Ring Rows, Lunges, Rowing & Goblet Squats.
Thursday – Med Long WOD w/ Wall Balls, Burpees & DB C&J.
Friday – Longer WOD w/ Step-ups, Russian KBS, Goblet Squats & Hanging Leg Raises.
Saturday – No Elements on Saturdays.

Saturday December 31

December 30th, 2016
by:

Happy New Year!

new-year-pixabay-s

We are closed today!

At Home New Year’s Eve WOD

Those that do it and post on Wodify will be eligible for prizes (Hoodie, FitAid & RxBars).

Do this Body Weight exercise WOD for time:

For time:

J – 31 Jumping Jacks
F – 28 Flutter Kicks (2 ct.)
M – 31 Mountain Climbers (2 ct.)
A – 30 Air Squats
J – 30 Jack Knife Sit-ups
J – 31 Jumping Lunges
A – 31 Alt. Single-leg Jump Squat (Pistols w/ a jump at top)
S – 30 Sit-ups
O – 31 One-arm Push-ups (Alternate)
N – 30 No! Oh, yes! Burpees for Bovember :)
D – 31 Dips (on a box/bench)

Scaled – Modify following months/exercises:

J – Jack Knife Sit-ups (Just get as high off of ground with both arms & legs as you can. Don’t worry about having to touch hands to feet.)
A – Alt. Single-leg Jump Squat to a box/bench/chair
O – One-arm Push-ups (Assisted and alternate) – Put one hand/arm on a raised object. Try to put as much weight on the arm that’s on the floor during push-up.

SORRY – Had to figure out a way to get Burpees in there!

Friday December 30

December 29th, 2016
by:

Strength / Skillwork

Back Squat
Tempo / Regular

50X2 Tempo, sets of 4 @ 45/55/60/65%
(:05 down, no pause, drive upward as fast as possible, pause :02 at the top)

Regular pace, set of 20 @ 55%

WOD

Chipper, For Time

  • 25 Handstand Push-Ups
  • 25 Pistols (2-ct)
  • 25 Chest to Bar Pull-ups
  • 25 OH Barbell Lunges (2-ct)
  • 25 T2B

Rx+: As written, with 75/45# Barbell (15# plates min. on any bar)
Rx: 1-abmat HSPU, Box Pistols, Pull-ups, Barbell Lunge in “back squat position”

Elements

3 Rounds For Time

  • 15 Push-ups
  • 15 Squats
  • 15 Ring Rows
  • 15 Lunges (2-ct)
  • 15 Leg Lifts

agility-rings

Thursday December 29

December 28th, 2016
by:

Strength / Skillwork

3 Position Snatch
3-3-2-2-2-1-1-1
Pull – High Pull – Squat Snatch
Start with an empty Barbell and build up weight each set.

WOD

Team Interval AMRAP, Groups of 3:
24 Rounds (8 x each person) of:
Jump Rope, Clean, Rest
[Rotate every 40 seconds.]
Score = Double-unders/3 or Sinlges/10 + Cleans

Rx+: 135/95#, D/U (Divide the total number of D/U by 3 at the end of the WOD)
Rx: 115/75#, Singles (Divide the total number of singles by 10 at the end of the WOD)

Elements

5:00 of: (30 reps)
5 MBSC, 30/20#
25 Singles

5:00 of: (25 reps)
10 Push-ups
15 Cal Row

5:00 of: (20 reps)
10 Flutter Kicks (2ct)
10 Cal Bike

With the New Year just around the corner. Invite your friends to make a change in 2017. Have them join our great community!

Wednesday December 28

December 27th, 2016
by:

New Year’s Schedule

Saturday, December 31st – New Year’s Eve – Closed
Sunday, January 1st – New Year’s Day – Closed
Monday, January 2nd – 
We will only have 10:00am, 12:15pm and 2:30pm classes.

Strength / Skillwork

None. Get ready for “Kelly”.

WOD

Kelly

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

7 laps indoor = 400m OR dress Warm and Run outside for 400m.

Elements

25:00 AMRAP

  • 10 Calorie Bike
  • 15 Leg Lifts
  • 20 Mt. Climber (1-ct)
  • 25 Russian KBS, 30/20#

speed-rings

Tuesday December 27

December 26th, 2016
by:

Strength / Skillwork

Bench Press
50X2 Tempo, sets of 4 @ 45/55/60/65%
(:05 down, no pause, drive upward as fast as possible, pause :02 at the top)

Regular pace, set of 20 @ 55%

Use safety catches!

WOD

30-20-10 of:

  • Squat Jumps (to a ball or box)
  • Pull-ups
  • Prisoner Squats (1.5 rep)
  • Dips

Rx: as writen, rings or bars are acceptable for dips
Fit: Ring Rows and Bench Dips

Elements

None. Do Fit of regular WOD today.

georgenano6-0s

George with his new Reebok Nanos 6.0. Winner of our Fall promo.

Monday December 26

December 25th, 2016
by:

Strength / Skillwork

Front Squat
Tempo 50X2
Sets of 4 @ 45/55/60/65%
(:05 down, no pause, drive upward as fast as possible, pause :02 at the top)

Regular pace, set of 20 @ 55%

WOD

5:00 AMRAP
3 Deadlifts
30 D/U

REST 5:00 between AMRAPs, do either one first.
Rx+: 315/ 205#
Rx: 225/155#
Fit: 135/95# / Singles

5:00 AMRAP
3 Cleans
10 Calorie Row

If there are more than 14 people there can be 3 groups with 1 group resting for the first 5:00.
Rx+: 185/135#
Rx: 135/95#
Fit: 95/65#

Elements

15:00 AMRAP

  • 15 Calorie Row
  • 15 Slam Balls 20#/15#
  • 15 Goblet Lunges 20#/15#

(Use Slam Ball as the goblet)

Just somethin’ catharthic about all those slam balls!

Week of December 26 through 31

December 25th, 2016
by:

Merry Christmas!

For a child is born to us, a son is given to us. The government will rest on his shoulders. And he will be called: Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace. – Isaiah 9:6

jesus-s-pixabay

Christmas and New Year’s Schedule

Monday, December 26th – We will only have 10:00am, 12:15pm and 2:30pm classes.
Saturday, December 31st – New Year’s Eve – Closed
Sunday, January 1st – New Year’s Day – Closed
Monday, January 2nd – 
We will only have 10:00am, 12:15pm and 2:30pm classes.

Cinderella Paleo

Make a New Year’s Resolution. Live Healthy! Start by eating right!

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 – Ft. Squat / Two 5 min. AMRAPs w/ Deadlift, D/Us, Cleans & Row.
Tuesday – Bench Press / Med. long WOD w/ Squat Jumps, Pull-ups, Prisoner Squats & Dips.
Wednesday – “Kelly”
Thursday – Snatch / Team AMRAP w/ Cleans & D/Us (Singles).
Friday – Back Squat / Chipper w/ HSPUs, Pistols, C2B, OH Lunges & T2B.
Saturday – Closed, but we will have a Body Wt. WOD for home w/ random prizes for those that do it!

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 – 15 min. AMRAP w/ Row, Slam Ball & Goblet Squats.
Tuesday – Do Fit level of today’s main WOD.
Wednesday – 25 min. AMRAP w/ Cal on Bike, Leg Lifts, Mt. Climbers & Russian KBS.
Thursday – Mini AMRAPs w/ MBSC, Singles, Push-ups, Row, Flutter Kicks & Bike.
Friday – WOD w/ Push-ups, Squats, Ring Rows, Lunges & Leg Lifts.
Saturday – Closed.

Saturday December 24

December 23rd, 2016
by:

christmaswisemen3yellows

When they saw the star, they were filled with joy! They entered the house and saw the child with his mother, Mary, and they bowed down and worshiped him. Then they opened their treasure chests and gave him gifts of gold, frankincense, and myrrh. – Mat. 2:10-11

WOD

Do this one at home.
Check-in to Wodify and record your scores.
Checking-in will not count against attendance limits.
Those that submit scores will be entered for a random drawing for a FTX Hoodie, and FitAids and RxBars.

Body-weight 12 Days of Christmas

For time: Rx (Scaled)

  1. Wall Walk (Inchworm)
  2. Dive Bomber Push-ups (Reg. Push-ups)
  3. Jack Knife Sit-ups (Reg. Sit-ups)
  4. Prisoner Squats 1.5 (Air Squats)
  5. Walking Lunges
  6. Indian Sit-ups (Use a hand to assist)
  7. Burpees
  8. Leg Lifts
  9. HR Push-ups (Knee HR Push-ups)
  10. Mt. Climbers (2 ct.)
  11. Flutter Kicks (2 ct.)
  12. Eight Ct. Body Builders

Perform reps to the tune of 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.

Friday December 23

December 22nd, 2016
by:

Christmas and New Year’s Schedule

Saturday, December 24th – Christmas Eve – Closed
Sunday, December 25th – Christmas – Closed
Monday, December 26th – We will only have 10:00am, 12:15pm and 2:30pm classes.
Saturday, December 31st – New Year’s Eve – Closed
Sunday, January 1st – New Year’s Day – Closed
Monday, January 2nd – 
We will only have 10:00am, 12:15pm and 2:30pm classes.

Strength / Skillwork

Snatch Push-Press
3-3-3
Warm-up and increase from there.

Snatch Balance
3-3-3-1-1-1
Start with an empty BB and work your weight up. Focus on the squat depth that you can actually catch the BB at.

WOD

FGB-style, 3 rounds of 1:00 intervals

  • DB Snatch
  • Goblet Squat
  • Bicycle Crunch (2-ct)
  • Ball Slam
  • OH Plate Lunge
    REST

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

Elements WOD

1:00 Intervals, for 4 Rounds (no rest)

  • Double DB Clean & Jerk, 20s/15s
  • Goblet Squat 30/20#
  • Bicycle Crunch (2 ct)
  • Ball Slam 20/15#
  • Walking Lunges

2016-07-04-10-16-07s

Thursday December 22

December 21st, 2016
by:

Christmas and New Year’s Schedule

Saturday, December 24th – Christmas Eve – Closed
Sunday, December 25th – Christmas – Closed
Monday, December 26th – We will only have 10:00am, 12:15pm and 2:30pm classes.
Saturday, December 31st – New Year’s Eve – Closed
Sunday, January 1st – New Year’s Day – Closed
Monday, January 2nd – 
We will only have 10:00am, 12:15pm and 2:30pm classes.

Strength / Skillwork

Turkish Get-up
2/2-2/2-1/1-1/1-1/1-1/1
Start light build up to a 1RM

WOD

20:00 AMRAP, Partner WOD, ALT. Rounds
6 Burpees
10 Handstand Push-ups
14 Box Jump, 24/20″

Try to partner with someone who will perform rounds about the same speed as you.
Each partner does 1 full round then rests as their partner does the next round.
Rx+: as written
Rx: 1 abmat HSPU, Box jump or step-up
Fit: -2 reps per round, 4,8,12. Push-ups, step-ups allowed

Elements WOD

20:00 AMRAP

  • 8 Burpees
  • 8 Shoulder Push-ups
  • 8 Box Jumps, 20/18″
  • 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.

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Wednesday December 21

December 20th, 2016
by:

Extra Kids’ Classes

PeterKids

We will be having extra Kid’s Classes the week after Christmas.
FTX Kids classes @ 11am-12pm on Tuesday, Wednesday, Thursday, Friday [Dec. 27, 28,29,30]
You can buy Kids’ Session Packs here.

Strength / Skillwork

Max. Box Jump Height

WOD

“The Hecht”
For time: (25:00 Cap)

Rx+:
70 Double-Unders
60 Calorie Row
50 DB/KB Lunges, 20s/15s
40 Slam Balls, 30/20#
30 Burpees
20 GHD S/U
10 C2B
[Repeat @ 1/2 rep scheme
35,30,25,20,15,10,5]

Rx:
210 Singles
60 Calorie Row
50 Lunges
40 Slam Balls, 20/15#
30 Burpees
20 Leg Lifts
10 Jumping C2B

Elements WOD

Rx of today’s WOD

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.

Nano6.0

Tuesday December 20

December 19th, 2016
by:

Strength / Skillwork

Squat Clean
3-3-2-2-2-1-1-1
50-60-70-80-90-95-100-PR

WOD

“Elizabeth”
For time:
21 – 15 – 9

  • Cleans 135/95#
  • Ring Dips

Make a note if you do squat or power

Elements WOD

28-21-15-9 of:

  • Double-Unders
  • Mt. Climbers (2-ct)
  • R-KBS, 35/25#
  • Wall Balls, 14/10#

75-60-45-30 Singles

2016-10-08-08-43-12s

Monday December 19

December 18th, 2016
by:

Strength / Skillwork

Sumo Deadlift
5-5-5-5-5
Warm-up with BB, then:
50-60-70-80-90% @ 5 reps

WOD

15:00 AMRAP

  • 8 Box Jump
  • 12 DB Push-press

Rx+: 36/30″, 45s/30s
Rx: 30/24″, 30s/20s
Fit: 24/20″, 20s/15s

Elements WOD

25:00 AMRAP

  • 10 Ring Rows
  • 20 Step-ups
  • 10 Push-ups
  • 20 Calorie Row

2016-10-25-07-18-58

Week of December 19 through 24

December 18th, 2016
by:

Christmas and New Year’s Schedule

Saturday, December 24th – Christmas Eve – Closed
Sunday, December 25th – Christmas – Closed
Monday, December 26th – We will only have 10:00am, 12:15pm and 2:30pm classes.
Saturday, December 31st – New Year’s Eve – Closed
Sunday, January 1st – New Year’s Day – Closed
Monday, January 2nd – 
We will only have 10:00am, 12:15pm and 2:30pm classes.

Specialty Classes

CYogaCancelled.

Cinderella Paleo

Make a New Year’s Resolution. Live Healthy! Start by eating right!

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 – Sumo Deadlift / 15 min. AMRAP w/ Box Jumps and DB Push-press
Tuesday – Squat Clean / “Elizabeth
Wednesday – Max. Ht. Box Jump / Chipper w/ D/Us, Row, Lunges, Slam Balls, Burpees, GHD & C2B.
Thursday – TGU / 20 min. Partner AMRAP w/ Burpees, HSPUs & Box Jumps.
Friday – Snatch Push Press & Snatch Balance / FGB Style w/ DB Snatch, Goblet Squat, Bicycle Crunch, Ball Slam & OH Lunges.
Saturday – Closed, but we’ve posted a Body Wt. 12 Days of Christmas you can do at home. You can check-in to Wodify and post scores. Checking into this “class” and posting scores will not count against attendance limits. Post a score and you’ll be eligible for a random drawing where we’ll give away one of our FTX Hoodies and several FitAids and RxBars.

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 – 25 min. AMRAP w/ Ring rows, Step-ups, Push-ups & Rowing.
Tuesday – Metcon w/ D/Us, Mt. Climbers, Russian KBS & Wall Balls.
Wednesday – Chipper w/ Singles, Row, Lunges, Slam Balls, Burpees, Leg Lifts & Jumping C2B.
Thursday – 20 min.  AMRAP w/ Burpees, Shoulder P/Us, Box Jumps & Row.
Friday – Intervals w/ DB C&J, Goblet Squat, Bicycle Crunch, Ball Slam & Walking Lunges.
Saturday – No Elements class/WOD on Saturdays.

Saturday December 17

December 16th, 2016
by:

Strength / Skillwork

Back Squat
3-3-3-1-1-1-1-1
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, do 5×3 instead working up to about 70-80%.

WOD

15:00 AMRAP:

  • 1 Lap Indoor Farmer Carry
  • 10 Pull-ups
  • 40 D/U

Rx+: 70s/55s KB, C2B Pull-ups
Rx: 55s/35s KB, 150 Singles
Fit: Ring Rows, 100 Singles

FTX CrossFit’s Mannequin Challenge

Friday December 16

December 15th, 2016
by:

Strength / Skillwork

Shoulder Press
3-3-3-1-1-1-1-1
Warm-up with BB, then:
40-50-60% @ 3 reps
70-80-90-95-100+% @ 1 rep
Newer people and those that haven’t been lifting consistently, do an extra set of 3 reps instead of the sets of 1.

WOD

8:00 AMRAP of:

  • 5 Cleans
  • 5 Bar Muscle-ups

Warm-up your Clean with low volume reps pre-WOD and warm-up for M/Us with push-ups, dips, and pull-ups. Do NOT Clean more than 80% of 1RM in this WOD.
Rx+: 165/110#
Rx: 135/95#, C2B Pull-ups
Fit: 85/55#, Pull-up -> Ring row

Elements WOD

22:00 AMRAP

  • 1 Lap Farmer Carry, 20s/15s (KB or DB)
  • 10 Squat Jumps (full squats)
  • 10 Ball Slams
  • 20 Russian KBS, 30/20#

Win a pair of Nano 6.0s

Subscribe to our YouTube Channel here by Dec. 23th and get a chance to win a pair of Nano 6.0s.

Nano6.0