Wednesday May 23

May 22nd, 2018
by:

Upcoming Events

Run 3120 – Memorial Day 12pm-8pm (Please register by Friday)
Eric O’Connor is going to run 31 miles with a 20 lb. pack in under 8 hours to raise funds for the National Blood Clot Alliance.. and break a Guinness World Record while he’s at it. You can support him in 3 ways!

  1. Run a mile with Eric. (You choose which mile you want to run with him: 1-31). $10.
  2. Do the Murph workout. Your first mile for Murph will coincide with one of Eric’s miles. (You choose which mile you want to run with him: 1-31). $20.
  3. Come cheer. Free!

You can add a meal/drink option to all of the above for $20 ($60 for a whole family). All you can eat Tacos (includes 1 FitAid or GreatThan beverage). Purchase the meal/drink option as an additional ticket. Meal will be served from 5:30pm – 8:00pm.

All proceeds will go to the National Blood Clot Alliance.
Register here.

You can also simply donate directly on Eric’s website – here.

3120BannerEricMountains

Strength / Skillwork

Shoulder Press
3-3-3-1-1-1-1
3 Reps @ 50-60-70%
1 Rep @ 80-90-95% PR?

WOD

Teams of 3, Switch every 10 Calories
Athelte 1: Bike
Athlete 2: S2O
Athlete 3: Rest
————–
Score = S2O Reps x Transitions off the bike

Rx+: Ring Dip, 155/105# BB
Rx: Blue Banded Dips, 115/75#

Elements

8 Rounds of:

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

Tuesday May 22

May 21st, 2018
by:

Upcoming Events

Run 3120 – Memorial Day 12pm-8pm (Please register by Friday)
Eric O’Connor is going to run 31 miles with a 20 lb. pack in under 8 hours to raise funds for the National Blood Clot Alliance.. and break a Guinness World Record while he’s at it. You can support him in 3 ways!

  1. Run a mile with Eric. (You choose which mile you want to run with him: 1-31). $10.
  2. Do the Murph workout. Your first mile for Murph will coincide with one of Eric’s miles. (You choose which mile you want to run with him: 1-31). $20.
  3. Come cheer. Free!

You can add a meal/drink option to all of the above for $20 ($60 for a whole family). All you can eat Tacos (includes 1 FitAid or GreatThan beverage). Purchase the meal/drink option as an additional ticket. Meal will be served from 5:30pm – 8:00pm.

All proceeds will go to the National Blood Clot Alliance.
Register here.

You can also simply donate directly on Eric’s website – here.

3120BannerEricMountains

Strength / Skillwork

Deadlift
3-3-3-1-1-1-1
3 Reps @ 50-60-70%
1 Rep @ 80-90-95% PR?

WOD

15:00 AMRAP
10 Dips
5 Cleans
10 Calorie Row
——–
+10 Calories Every Round

Rx+: Ring Dip, 155/105# BB
Rx: Blue Banded Dips, 115/75#

Elements

:30 Intervals, 6x Through

  • Ball Slam, 20/15#
  • Step-ups (knee Height)
  • Ring Rows
  • Burpees
  • Wall Balls, 14/10#
  • REST

Monday May 21

May 20th, 2018
by:

Upcoming Events

Run 3120 – Memorial Day 12pm-8pm (Please register by Friday)
Eric O’Connor is going to run 31 miles with a 20 lb. pack in under 8 hours to raise funds for the National Blood Clot Alliance.. and break a Guinness World Record while he’s at it. You can support him in 3 ways!

  1. Run a mile with Eric. (You choose which mile you want to run with him: 1-31). $10.
  2. Do the Murph workout. Your first mile for Murph will coincide with one of Eric’s miles. (You choose which mile you want to run with him: 1-31). $20.
  3. Come cheer. Free!

You can add a meal/drink option to all of the above for $20 ($60 for a whole family). All you can eat Tacos (includes 1 FitAid or GreatThan beverage). Purchase the meal/drink option as an additional ticket. Meal will be served from 5:30pm – 8:00pm.

All proceeds will go to the National Blood Clot Alliance.
Register here.

You can also simply donate directly on Eric’s website – here.

3120BannerEricMountains

Strength / Skillwork

  • Wt. Pull-ups
  • Wt. Dips
  • Muscle-ups

WOD

3 Rounds for reps
2:00 on / 2:00 off

  • 30 Wall Balls
  • Max Rep Deadlift

Rest 2:00

  • 25 Wall Balls
  • Max Rep Hang Clean

Rest 2:00

  • 20 Wall Balls
  • Max Rep S2O

————–
One Barbell per athlete, change weight during the rest.
Score = reps on the barbell after finishing the wall balls.

M / W
Rx+: 20 / 14# MB
D/L BW / .7 BW
HC .7 BW / .5 BW
S2O .7 BW / .5 BW

Rx: 14/10# MB
D/L .7 BW / .5 BW
HC .5 BW / .33 BW
S2O .5 BW / .33 BW

Elements

16:00 AMRAP

  • 200m Run
  • 20 DB Push-press, 20s/15s
  • 20 Lunges
  • 20 C-Crunch (no wt.)

Week of May 21 through 26

May 20th, 2018
by:

Memorial Day

We will be closed on Monday Memorial Day for normal classes. We will only be open for the Run 3120 event. See info below for that.

Upcoming Events

Run 3120 – Memorial Day 12pm-8pm (Please register by Friday)
Eric O’Connor is going to run 31 miles with a 20 lb. pack in under 8 hours to raise funds for the National Blood Clot Alliance.. and break a Guinness World Record while he’s at it. You can support him in 3 ways!

  1. Run a mile with Eric. (You choose which mile you want to run with him: 1-31). $10.
  2. Do the Murph workout. Your first mile for Murph will coincide with one of Eric’s miles. (You choose which mile you want to run with him: 1-31). $20.
  3. Come cheer. Free!

You can add a meal/drink option to all of the above for $20 ($60 for a whole family). All you can eat Tacos (includes 1 FitAid or GreatThan beverage). Purchase the meal/drink option as an additional ticket. Meal will be served from 5:30pm – 8:00pm.

All proceeds will go to the National Blood Clot Alliance.
Register here.

You can also simply donate directly on Eric’s website – here.

3120BannerEricMountains

FireTeam3 Challenge & Fundraiser
July 7th from 0730 – 1600.
It’s our 3rd year! A competition for 4 person FireTeams or pairs. Suitable for all skill levels!

Get all the info and also register here.

FireTeam3BannerThin

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is this Monday, May 7th. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!

Specialty Classes This Week

Yoga – Tuesday @ 7:30pm
Family WOW! – Saturday 10am – 11am

Seven Sons Farm

Next delivery is Saturday, June 23rd. Order by Tuesday, June 19th.
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 May 19

May 18th, 2018
by:

Bring a Friend Week!

This whole week we encourage you to bring your friends to any of our classes. They will all be suitable for the brand new person looking to try CrossFit. They can register for any of our classes this week here. It’s free as long as they attend with a member!

Strength / Skillwork

Front Squat
8-3-8-3-8-3-8
[Friends & Family Do sets of 8 only]
45-60-55-70-65-85-75

Overhead Squat
8-8

WOD

:20 On / :10 Off Tabata, 8x,
Calorie Bike
Rest 1:00
Hammer Swings* (Kids in family class do ball slams)
Rest 1:00
Rope Climb (5 points per rep) (Kids in family class do rope swings)
Rest 1:00
KB Push-press**
——————–
* head of the hammer must come up higher than the athlete’s head and must open hips when bringing the Hammer back up.
**Alt. Arms each interval. 4x on the left 4x on the right.

FamilyKids

Friday May 18

May 17th, 2018
by:

Bring a Friend Week!

This whole week we encourage you to bring your friends to any of our classes. They will all be suitable for the brand new person looking to try CrossFit. They can register for any of our classes this week here. It’s free as long as they attend with a member!

Strength / Skillwork

Shoulder Press
8-3-8-3-8-3-8
[Friends & Family Do sets of 8 only]
45-60-55-70-65-85-75

WOD

Class Wide Team WOD
[# of athletes x reps]
50 KB Fig. 8 w/ Uppercut, 35/25#
40 Box Jumps, 24/20″
30 DB Renegade Row, 30s/20s
20 T2B
10 4-way shuttle runs*
1 Muscle-up, any style**
————-
* Each 4-way run = 1 rep
** If a class has no one who can do M/U then they will do 10 Ring Rows for every 1 M/U

Elements

Join the team today! Scale the T2B and weights as needed.

OHSClassPractice.JPG

Thursday May 17

May 16th, 2018
by:

Bring a Friend Week!

This whole week we encourage you to bring your friends to any of our classes. They will all be suitable for the brand new person looking to try CrossFit. They can register for any of our classes this week here. It’s free as long as they attend with a member!

Strength / Skillwork

Deadlift
8-3-8-3-8-3-8
[Friends & Family Do sets of 8 only]
45-60-55-70-65-85-75

WOD

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

  • Ball Slam Burpees
  • Pull-ups
  • Sumo Deadlift High Pull
  • Calorie Bike
  • American KBS
  • Rest

Rx+: 30/20# SB, 95/65# Barbell, 55/35# KB
Rx: 20/15# SB, Jumping Pull-ups w. bar 8″ above head, 75/45# Barbell, 30/15# KB
[New athletes may use KBs for the SDHP]

Elements

3 Rd FGB format

  • Slam Ball 20/15#
  • Burpees
  • SDHP KB 55/35#

DeadliftDiane

Wednesday May 16

May 15th, 2018
by:

Bring a Friend Week!

This whole week we encourage you to bring your friends to any of our classes. They will all be suitable for the brand new person looking to try CrossFit. They can register for any of our classes this week here. It’s free as long as they attend with a member!

Strength / Skillwork

Hang Clean
3-3-3-3
50-60-70-80%

Clean
1-1-1-1-1

WOD

10:00 AMRAP
Run 200m
10 V-up
10 Push-ups

Elements

20:00 AMRAP
10 Calorie Bike
10 Push-ups
20 Lunges
20 Scissors

EarlyMorningRun

Tuesday May 15

May 14th, 2018
by:

Bring a Friend Week!

This whole week we encourage you to bring your friends to any of our classes. They will all be suitable for the brand new person looking to try CrossFit. They can register for any of our classes this week here. It’s free as long as they attend with a member!

Strength / Skillwork

Bench Press
8-3-8-3-8-3-8
[Friends & Family Do sets of 8 only]
45-60-55-70-65-85-75

WOD

16:00 AMRAP
16 American KBS
12 Box Jumps
8 Push-press

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

Elements

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

JessicaBOTRkbsBW

Monday May 14

May 13th, 2018
by:

Bring a Friend Week!

This whole week we encourage you to bring your friends to any of our classes. They will all be suitable for the brand new person looking to try CrossFit. They can register for any of our classes this week here. It’s free as long as they attend with a member!

Strength / Skillwork

Back Squat
8-3-8-3-8-3-8
[Friends & Family Do sets of 8 only]
45-60-55-70-65-85-75

WOD

Chipper, (18:00 Cap)

  • 1200m Row
  • 35 Wall Balls
  • 25 Push-ups
  • 20 Goblet Squat
  • 15 Pull-ups
  • 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:

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

allourdescarol

Week of May 14 through 19

May 13th, 2018
by:

Bring a Friend Week!

This whole week we encourage you to bring your friends to any of our classes. They will all be suitable for the brand new person looking to try CrossFit. They can register for any of our classes this week here. It’s free as long as they attend with a member!

Upcoming Events

Run 3120 – Memorial Day 12pm-8pm
Eric O’Connor is going to run 31 miles with a 20 lb. pack in under 8 hours to raise funds for the National Blood Clot Alliance.. and break a Guinness World Record while he’s at it. You can support him in 3 ways!

  1. Run a mile with Eric. (You choose which mile you want to run with him: 1-31). $10.
  2. Do the Murph workout. Your first mile for Murph will coincide with one of Eric’s miles. (You choose which mile you want to run with him: 1-31). $20.
  3. Come cheer. Free!

You can add a meal/drink option to all of the above for $20 ($60 for a whole family). All you can eat Tacos (includes 1 FitAid or GreatThan beverage). Purchase the meal/drink option as an additional ticket. Meal will be served from 5:30pm – 8:00pm.

All proceeds will go to the National Blood Clot Alliance.
Register here.

You can also simply donate directly on Eric’s website – here.

3120BannerEricMountains

FireTeam3 Challenge & Fundraiser
July 7th from 0730 – 1600.
It’s our 3rd year! A competition for 4 person FireTeams or pairs. Suitable for all skill levels!

Get all the info and also register here.

FireTeam3BannerThin

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is this Monday, May 7th. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!

Specialty Classes This Week

Yoga – Tuesday @ 7:30pm
Family WOW! – Saturday 10am – 11am

Seven Sons Farm

Next delivery is Saturday, June 23rd. Order by Tuesday, June 19th.
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 May 12

May 10th, 2018
by:

Strength / Skillwork

  • 400m Run
  • Dips
    Work on Strict Strength
    Do one set @ 30% of max reps, REST
    one set @ 50% of max. REST
    one set @ 65% of max, REST
    one set @ 75% of max, REST
    [Pick this OR wt. dips – NOT both.]
  • Weighted Dips
    2-2-2-2-2-2-2
    Start Light, build up incrementally with plenty of rest.
    [Pick this OR dips for reps – NOT both.]

WOD

:40 Intervals, 4 rounds
[20 intervals]

  • DB Bench
  • Double-Unders
  • Ring Rows
  • Goblet Squats
  • REST

BenchPress

Friday May 11

May 10th, 2018
by:

Bring a friend week

Next week (May 14-19) is bring a friend week. Bring your friends to any of our workouts next week. It’s free!

Strength / Skillwork

400m Run

WOD

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

ObstacleCourseNew

Elements

5 Rounds of:

  • Row 500m
  • 20 Mt. Climbers
  • 10 Ring Rows
  • 10 Hanging Knee Raise
  • 10 Shuttle Run Lengths [Beam to Beam]
  • 10 Bench Dips, Straight Legs
  • 5 Box Jumps, 30/24″

Thursday May 10

May 9th, 2018
by:

Strength / Skillwork

  • 1000m Run
  • Front Squat
    5-2-5-2-5-2-5
    55-70-65-80-75-90-80%
  • Overhead Squat
    5-5

WOD

Dual AMRAPs
6:00 On

  • 6 Toes to Bar
  • 12 Box Jumps

———-
Rest 6:00
———–
6:00 On

  • 12 KB SDHP
  • 6 V-ups*

*(Start with heels and knuckles on the floor, arms/legs straight, must touch toes at the top.)

Rx+: 24/20″, 70/55# KB,
Rx: 20/18″, 55/35# KB

Elements

18:00 AMRAP

  • 12 Leg Lifts
  • 16 Step-ups, knee height
  • 20 Russian KBS

RussianKBS

Wednesday May 9

May 8th, 2018
by:

Strength / Skillwork

  • 400m Run
  • Bench Press
    5-2-5-2-5-2-5
    55-70-65-80-75-90-80%
  • Bicep Curl
    6-6-6-6

WOD

Chipper (25:00 Cap)
[go in any order]

  • Run 1000m
  • 25 Wall Balls
  • 25 Pull-ups
  • Bike 1 Mile
  • 20 Goblet Squats
  • 20 Dips
  • Row 1000m
  • 15 Ball Slam Lunges
  • 15 Handstand Push-ups

Rx+: 30/20# MB, Chest to Bar P/U, 70/55# KB, Ring Dip, 30/20# SB
Rx: 20/14# MB, regular P/U, 55/35# KB, Dip w/ Blue Band, 20/10# SB, 1-abmat HSPU

Elements

Chipper (25:00 Cap)
[go in any order]

  • Run 1000m
  • 25 Wall Balls, 14/10#
  • 25 Ring Rows
  • Bike 1 Mile
  • 20 Goblet Squats, 30/20#
  • 20 Bench Dips
  • Row 1000m
  • 20 Lunges
  • 20 Push-ups

ftxslamball

Tuesday May 8

May 7th, 2018
by:

Specialty Classes

Yoga at 7:30pm

Strength / Skillwork

  • 400m Run
  • Shoulder Press
    5-2-5-2-5-2-5
    55-70-65-80-75-90-80%

WOD

EMOTM, 10x

  • 10 Russian KBS
  • 20 D/U
  • 10 Push-ups

—————
400 total reps for perfect score

Rx+: 70/55#, Must D/U
Rx: 55/35/#, 20 Single leg singles

JimmyKBSDHP

Elements

5 Rounds of:

  • 50 Singles
  • 30 R-KBS, 30/20#
  • 10 Push-ups

Monday May 7

May 6th, 2018
by:

Bible Reading Group tonight at 8:30pm – 9:30pm

This is open to anyone. Just come. Very casual group.

Strength / Skillwork

  • 400m Run
  • Hang Clean
    EMOTM for 5 minutes then 1-1-1
    EMOTM for the first 5 sets/reps: 40-50-60-70-80-90-95+% PR

WOD

Class Wide TEAM WOD
[Multiply # of athlete x reps]

  • 30 American KBS, 35/25#
  • 30 GHD Hip Extension
  • 30 Calorie Bike
  • 30 Ball Slam Burpees, 20/10#
  • 30 DB Thrusters, 30s/20s
  • 30 BB Hang Clean, 95/65#
  • 30 Leg Lift – Oil Drill (no twist)

Elements

2 Rounds of:

  • 30 American KBS, 20/15#
  • 30 Supermans
  • 30 Calorie Row
  • 30 Burpees
  • 30 Wall Balls, 14/10#
  • 30 Leg Lifts

ZWRow

Week of May 7 through 12

May 6th, 2018
by:

Upcoming Events

Run 3120 – Memorial Day 12pm-8pm
Eric O’Connor is going to run 31 miles with a 20 lb. pack in under 8 hours to raise funds for the National Blood Clot Alliance.. and break a Guinness World Record while he’s at it. You can support him in 3 ways!

  1. Run a mile with Eric. (You choose which mile you want to run with him: 1-31). $10.
  2. Do the Murph workout. Your first mile for Murph will coincide with one of Eric’s miles. (You choose which mile you want to run with him: 1-31). $20.
  3. Come cheer. Free!

You can add a meal/drink option to all of the above for $20 ($60 for a whole family). All you can eat Tacos (includes 1 FitAid or GreatThan beverage). Purchase the meal/drink option as an additional ticket. Meal will be served from 5:30pm – 8:00pm.

All proceeds will go to the National Blood Clot Alliance.
Register here.

You can also simply donate directly on Eric’s website – here.

3120BannerEricMountains

FireTeam3 Challenge & Fundraiser
July 7th from 0730 – 1600.
It’s our 3rd year! A competition for 4 person FireTeams or pairs. Suitable for all skill levels!

Get all the info and also register here.

FireTeam3BannerThin

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is this Monday, May 7th. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!

Specialty Classes This Week

Yoga – Tuesday @ 7:30pm
Family WOW! – Saturday 10am – 11am

Seven Sons Farm

Next delivery is this Saturday, May 12th. Order by this Tuesday, May 8th.
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 May 5

May 5th, 2018
by:

Strength / Skillwork

Deadlift
6-1-6-1-6-1-6
50-75-60-85-70-95-80%

WOD

12:00 AMRAP “Helen Sprint”
Run 1 Lap
8 Pull-ups
12 American KBS
REST :30 after each round

Rx+: 55/35# KB
Rx: 35/25# KB

Friday May 4

May 3rd, 2018
by:

Strength / Skillwork

Thruster
5-5-5-5-5-5
40-50-60-70-80-85%

Max. Height Box Jump

WOD

HAPPY 17th BIRTHDAY BETHANY!
ALL For Time (30:00 Cap)

  • 17 Rounds of:
  • 5 Box Jump
  • 3 Deadlifts

——-

  • Cash-out: 2001m Row OR Run

Rx+: 36/30″ Box, 225/155# BB
Rx: 24/20″ Box, 165/110# BB
Place 12″ and 6″ boxes on the huge 24″ platforms for Rx+

Elements

4 Rounds for time of:

  • 20 Scissors
  • 20 Supermans
  • 20 Calorie Bike
  • 20 Mt. Climbers 1-ct
  • 200 Jump Rope

Thursday May 3

May 2nd, 2018
by:

Strength / Skillwork

Snatch Push-press
3-3-3
Don’t go even near failure. Keep quick fast reps with good straight arm catches.

Snatch Balance
3-3-3

Snatch
3-3-3-3
3 Reps @  50-65-75-80%

WOD

IWT/Snatch, 5 Rounds of:
6 Snatches
2:00 “cardio”
Rest 2:00
——–
Do each “Cardio” exercise (in any order) 1x:
Row, Bike, Shuttle Run, R-KBS, Jump Rope

Rx+ Squat Snatches
Rx: Power Snatches
Score each round separately. # of barbell + reps.
1 R-KBS = 1 rep
1 Calorie on Bike or Rower = 2 Reps
10 yard Shuttle Run = 1 rep (use the marks on the parking lot, 40 yards = 4
reps)
10 Singles = 1 rep, 2 D/U = 1 rep
You may NOT drop your barbell during your set of 6. If you do, you can start the set over, consider using less weight, or take a zero for that round on the lift.

Elements

20:00 AMMAP
(As Many Meters As Possible)
Run 200m*
Row 200m*
——–
*add 200m distance each round, 400 + 400, 600 + 600 …

3 Rounds = 2400m
4 Rounds = 4000m
5 Rounds = 6000m
6 Rounds = 8400m

Wednesday May 2

May 1st, 2018
by:

Strength / Skillwork

1km Run

Bench Press
6-1-6-1-6-1-6
50-75-60-85-70-95-80%

Bicep Curl Strict
8-8-8

WOD

2:00 AMRAP w / Continuation

  • 8 Pull-ups
  • 8 Deadlifts
  • 8 DB Squats

+2 Reps each new round (10, 10, 10)

Rx+: C2B, 185/125# BB, 50s/35s
Rx: 115/75# BB, 30s/20s

Elements

4 Rounds of:

  • 30 Mt. Climbers
  • 15 Prisoner Squats (1.5 rep)
  • 30 DB Snatch, 30/20#
  • 15 Ring Rows

NewRig2

Tuesday May 1

April 30th, 2018
by:

No Yoga Tonight Tuesday, 5/1 @ 7:30pm. Open Box instead.

Strength / Skillwork

Back Squat
6-1-6-1-6-1-6
50-75-60-85-70-95-80%

WOD

3 Rounds of:
Handstand Push-ups, 3x
Max Ht. Box Jumps, 3x
Double Pull-up Bar Obstacle, 3x
Ramp Run, 10x

Do your hardest three reps on the HSPU (i.e. deficit, Strict)
Take the 3 jumps per round to be building up your Max height jump. Progress the height as you see fit.
Work on getting the Double Pull-up bar OR getting faster on it.

Elements

20:00 AMRAP

  • 20 Calorie Row
  • 20 Push-ups
  • 20 Hanging Knee Raise

FamilyWOWGobletSquats

Monday April 30

April 29th, 2018
by:

Strength / Skillwork

1000m Run

Strict Press
6-1-6-1-6-1-6
50-75-60-85-70-95-80%

WOD

EMOTM, 8x
[THEN: Death-by Rules]

  • 4 T2B
  • 4 Goblet Squats
  • 4 T2B
  • 4 Goblet Lunge

———
Rd. 9 = 5 reps of each
Rd. 10 = 6 reps of each
and so on…

Rx+: 55/35#
Rx: Hanging Leg Raise, 35/25#

Elements

15:00 AMRAP

  • 5 DB Press, 30s/20s
  • 10 KB Deadlift, 70/55#
  • 15 Goblet Squats, 20/15#

Last day to order this year’s Regional Shirt. Sheets are at FTX.

2018-04-22 15.44.28

2018-04-22 15.45.17

2018-04-22 15.45.322018-04-22 15.45.08

 

Week of April 30 through May 5

April 29th, 2018
by:

No Yoga this Tuesday (5/1) at 7:30pm! Open Box instead.

Upcoming Events

Run 3120 – Memorial Day 12pm-8pm
Eric O’Connor is going to run 31 miles with a 20 lb. pack in under 8 hours to raise funds for the National Blood Clot Alliance.. and break a Guinness World Record while he’s at it. You can support him in 3 ways!

  1. Run a mile with Eric. (You choose which mile you want to run with him: 1-31). $10.
  2. Do the Murph workout. Your first mile for Murph will coincide with one of Eric’s miles. (You choose which mile you want to run with him: 1-31). $20.
  3. Come cheer. Free!

You can add a meal/drink option to all of the above for $20 ($60 for a whole family). All you can eat Tacos (includes 1 FitAid or GreatThan beverage). Purchase the meal/drink option as an additional ticket. Meal will be served from 5:30pm – 8:00pm.

All proceeds will go to the National Blood Clot Alliance.
Register here.

You can also simply donate directly on Eric’s website – here.

3120BannerEricMountains

FireTeam3 Challenge & Fundraiser
July 7th from 0730 – 1600.
It’s our 3rd year! A competition for 4 person FireTeams or pairs. Suitable for all skill levels!

Get all the info and also register here.

FireTeam3BannerThin

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is this Monday, May 7th. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!

Specialty Classes This Week

Yoga – None this week. Open Box instead on Tuesday, 5/1 @ 7:30pm
Family WOW! – Saturday 10am – 11am

Seven Sons Farm

Next delivery is Saturday, May 12th. Order by Tuesday, May 8th.
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 April 28

April 27th, 2018
by:

Strength / Skillwork

Do either pull-ups or wt. pull-ups

  • Pull-ups
    Work on Strict Strength
    Do one set @ 30% of max reps, REST
    one set @ 50% of max. REST
    one set @ 65% of max, REST
    one set @ 75% of max, REST
  • Wt. Pull-ups
    2-2-2-2-2-2-2
    Start Light, build up incrementally with plenty of rest.

WOD

5 Rounds, For Time

  • Run 200m (1 lap)
  • 12 Goblet Squats
  • 12 Ring Rows

Rx+: 55/35# KB, Feet out, chest under rings
Rx: 35/25# KB, Feet under rings
Stagger start times or lower M/U rings for more ring row spots.

PullUpClose

Friday April 27

April 26th, 2018
by:

Strength / Skillwork

Deadlift
10-10-10-10
35-50-65-75%
75% is supposed to be a 10RM. This will be a very hard set. Do 70% if 65% was very difficult.

WOD

Increasing Intensity Intervals
:40/:20, 8x
KB Snatch (1-arm per Round)
:30/:15, 8x
Wall Balls
:20/:10, 8x
4-way Shuttle Run Lengths
1 rep per length

1:00 break between interval changes, Trainers keep time on a stopwatch. Set up 3 functions on the clock to be ready for the changes

Rx+: 35/25# KB, 20/14#
Rx: 20/15# KB, 14/10#

Elements

15:00 AMRAP

  • 5 Push-ups
  • 10 Lunges
  • 15 Scissors

wallballs

Thursday April 26

April 25th, 2018
by:

Strength / Skillwork

Back Squat
3-3-3-3-3
50-60-70-80-90%

WOD

Happy (early) Birthday Roger!
19:88 AMRAP (20:28)

  • 30 Double-Unders
  • 5 Cleans
  • 1 Ring Muscle-up

Rx+: must D/U, 155/105# BB
Rx: 100 Singles is permissible, 115/75# BB, 1 C2B

Elements

19:88 AMRAP (20:28)

  • 100 Singles
  • 20 Russian KBS, 30/20#
  • 10 Ring Rows

RogerHeatherDBSnatch

Wednesday April 25

April 24th, 2018
by:

Upcoming Events

Run 3120 – Memorial Day 12pm-8pm
Eric O’Connor is going to run 31 miles with a 20 lb. pack in under 8 hours to raise funds for the National Blood Clot Alliance.. and break a Guinness World Record while he’s at it. You can support him in 3 ways!

  1. Run a mile with Eric. (You choose which mile you want to run with him: 1-31). $10.
  2. Do the Murph workout. Your first mile for Murph will coincide with one of Eric’s miles. (You choose which mile you want to run with him: 1-31). $20.
  3. Come cheer. Free!

You can add a meal/drink option to all of the above for $20 ($60 for a whole family). All you can eat Tacos (includes 1 FitAid or GreatThan beverage). Purchase the meal/drink option as an additional ticket. Meal will be served from 5:30pm – 8:00pm.

All proceeds will go to the National Blood Clot Alliance.
Register here.

You can also simply donate directly on Eric’s website – here.

3120BannerEricMountains

FireTeam3 Challenge & Fundraiser
July 7th from 0730 – 1600.
It’s our 3rd year! A competition for 4 person FireTeams or pairs. Suitable for all skill levels!

Get all the info and also register here.

FireTeam3BannerThin

Strength / Skillwork

HSPUs
Deficit HSPUs

WOD

Dual AMRAP 7:00on / 7:00off / 7:00on
7:00 AMRAP

  • 10 Burpee
  • 25 Russian KB Swings

————
Rest 7:00
————
7:00 AMRAP

  • 10 C2B Pull-ups
  • 25 DB Snatch

(35 Reps per round for both AMRAPs)

Rx+: 55/35# KB, 45/30#
Rx: 35/25# KB, Pull-ups, 30/20#

Elements

6 Rounds for time of:

  • 10 DB Snatch, 30/20#
  • 10 KB Fig 8 w/ Uppercut, 20/15#
  • :20 Side Plank
  • :20 Side Plank
  • 20 Air Squats

Tuesday April 24

April 23rd, 2018
by:

Specialty Classes

Yoga @ 7:30pm
Note: We will not have Yoga next week (5/1). It will resume the following week. Next week we will have Open Box instead.

Strength / Skillwork

Front Squat
3-3-3-1-1-1-1
3 reps @ 50-60-70%
1 rep @ 80-90-95+% PR

Overhead Squat
5-5

WOD

Teams of 2: Alternating Reps
6 Lap Run (200m each)
12 Clean + Jerks
24 Box Jumps
36 Burpees
48 Ricochet Wall Balls

Rx+: 135/95# BB, 30/24″ Box, 20/14# MB
Rx: 95/65# BB, 24/20″ Box, 14/10# MB

Elements

14:00 AMRAP
5/5 DB Hang Clean and Jerks, 30/20#
10 Ball Slam
10 Burpees
15 Wall Ball, 14/10#

FTXFlyingPullupRig

Monday April 23

April 23rd, 2018
by:

Strength / Skillwork

None today

WOD

Crain

2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint

HERO-Crain

Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

Elements

8x Rounds of:

  • 3 Banded Pull-ups
  • 5 MBSC, 20/14#
  • 7 KB SDHP, 35/25#
  • 9 Leg Lifts

Week of April 23-28

April 22nd, 2018
by:

Upcoming Events

Run 3120 – Memorial Day 12pm-8pm
Eric O’Connor is going to run 31 miles with a 20 lb. pack in under 8 hours to raise funds for the National Blood Clot Alliance.. and break a Guinness World Record while he’s at it. You can support him in 3 ways!

  1. Run a mile with Eric. (You choose which mile you want to run with him: 1-31). $10.
  2. Do the Murph workout. Your first mile for Murph will coincide with one of Eric’s miles. (You choose which mile you want to run with him: 1-31). $20.
  3. Come cheer. Free!

You can add a meal/drink option to all of the above for $20 ($60 for a whole family). All you can eat Tacos (includes 1 FitAid or GreatThan beverage). Purchase the meal/drink option as an additional ticket. Meal will be served from 5:30pm – 8:00pm.

All proceeds will go to the National Blood Clot Alliance.
Register here.

You can also simply donate directly on Eric’s website – here.

3120BannerEricMountains

FireTeam3 Challenge & Fundraiser
July 7th from 0730 – 1600.
It’s our 3rd year! A competition for 4 person FireTeams or pairs. Suitable for all skill levels!

Get all the info and also register here.

FireTeam3BannerThin

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is this Monday, April 16th. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
Family WOW! – Saturday 10am – 11am

Seven Sons Farm

Next delivery is Saturday, May 12th. Order by Tuesday, May 8th.
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 April 21

April 20th, 2018
by:

Specialty Classes / Clinics

Family WOW! Class @ 10am / Doesn’t count toward attendance limits as long as parents bring a kid or vice-versa.

SMR Clinic today Saturday, April 21 / 12pm – 1pm & 1pm – 2pm
$10 for 1 hour / $20 for full 2 hours

Strength / Skillwork

Shoulder Press
3-3-3-1-1-1-1-5
EMOTM until you get to your PR attempt.
3 Reps @ 50-60-70%
1 Rep @ 80-90-95+% PR
5 Reps @ 60%

WOD

:15 on / :30 off Tabata, 8x through (23:30 Duration)

  • 24 yard Shuttle Runs (4 Beam Lengths)
  • DB Man-makers
  • Turkish Get-ups
  • Burpee-Mt. Climber (1:4)

Friday April 20

April 19th, 2018
by:

Upcoming Events

SMR Clinic tomorrow Saturday, April 21 / 12pm – 1pm & 1pm – 2pm
$10 for 1 hour / $20 for full 2 hours

Run 3120 – Memorial Day 12pm-8pm
Eric O’Connor is going to run 31 miles with a 20 lb. pack in under 8 hours to raise funds for the National Blood Clot Alliance.. and break a Guinness World Record while he’s at it. You can support him in 3 ways!

  1. Run a mile with Eric. (You choose which mile you want to run with him: 1-31). $10.
  2. Do the Murph workout. Your first mile for Murph will coincide with one of Eric’s miles. (You choose which mile you want to run with him: 1-31). $20.
  3. Come cheer. Free!

You can add a meal/drink option to all of the above for $20 ($60 for a whole family). All you can eat Tacos (includes 1 FitAid or GreatThan beverage). Purchase the meal/drink option as an additional ticket. Meal will be served from 5:30pm – 8:00pm.

All proceeds will go to the National Blood Clot Alliance.
Register here.

You can also simply donate directly on Eric’s website – here.

3120BannerEricMountains

FireTeam3 Challenge & Fundraiser
July 7th from 0730 – 1600.
It’s our 3rd year! A competition for 4 person FireTeams or pairs. Suitable for all skill levels!

Get all the info and also register here.

FireTeam3BannerThin

Strength / Skillwork

  • Snatch Grip Deadlift
    3-3-3
    55-70-85%
  • Snatch
    3-3-3-1-1-1-5
    3 Reps @ 60-70-80%
    1 Rep @ 90-95+ % PR
    5 Reps @ 60%

WOD

Chipper (15:00 Cap)

  • 400m Run*
  • 25 Burpees
  • 25 MB Sit-ups
  • 400m Run*
  • 15 Left Arm KB Strict Press
  • 15 Right Arm KB Strict Press
  • 400m Run*
  • 5 Strict HSPU
  • 5 Bar Muscle-ups

*you may Row 500m instead

Rx+: 55/35# KB,
Rx: 35/25#

Elements

15:00 AMRAP

  • 200m Run*
  • 5 Burpees
  • 5 Left arm DB Press, 30/20#
  • 5 Right arm DB Press, 30/20#

*may row 250m

Thursday April 19

April 18th, 2018
by:

Strength / Skillwork

Bench Press
3-3-3-1-1-1-1-3
3 Reps @ 50-60-70%
1 Rep @ 80-90-95+% PR
3 Reps @ 60%

Bicep Curl
5-5-5  work in with the bench

WOD

Sled Day – 4 Rounds of:
20 yard Sprint Drag
5 Heavy Tire Flips
20 Yard Backwards Sprint
3-5x Flying Pull-up*
20 yard Push

*Try going up and down 3-5x w/o coming off the flying pull-up rig. For an added challenge do it salmon ladder style.

FTXFlyingPullupRig

Elements

Skip the Weightlifting to do this or do only 20:00 of 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