Thursday April 28

April 27th, 2016
by:

Strength / Skillwork

Snatch Grip Deadlift

  • EMOTM 5 – 5 – 5 -5

Deadlift

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

WOD

4 Rounds For Time: (20:00 Cap)

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

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

Wednesday April 27

April 26th, 2016
by:

Strength / Skillwork

Pistols – Work up to a 1 Max. set w/each leg. Add max sets from both legs to get total score.

Front Squat

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

WOD

THINK – > SPEED! Go as fast as you can and do not choose a level with a movement you can not do quickly.

Partner WOD, Alt. Full Rounds for 12:00
3 MBSC
5 T2B
15 Russian KBS
One partner does a complete round, while the other rests, then switch. Do as many rounds together for 12:00.

Athlete: 30/20# MB, 55/35# KB
Health: 20/14# MB, Hanging Leg Raise, 35/20# KB
Ramp-up: 14/10# MB, Leg Raise, 20/15#, Solo if need be, Rest :30 after each round.

FireTeam_Challenge_Logo2

Tuesday April 26

April 25th, 2016
by:

No CYoga this evening at 7:30pm. Regular CrossFit class instead.

Strength / Skillwork

Shoulder Press

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

Push Press 3 – 3 – 3

WOD

5 Rounds, For Time (15:00 Cap)

  • 10 Burpees
  • 15 Wall Balls (to a ball/box)
  • 30 D/U

Competitor: 30/20# MB
Athlete: 20/14# MB
Health: 14/10# MB, 75 Singles
Ramp-up: 12/8# MB, Do 3-4 rounds

 

Monday April 25

April 24th, 2016
by:

Announcements

No CYoga tomorrow. We’ll have a regular CrossFit class instead at 7:30pm.

Strength / Skillwork

Pistols – Work up to a 1 Max. set w/each leg. Add max sets from both legs to get total score.

Back Squat

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

WOD

Chipper, For Time (10:00 Cap)
50 D/U
40 KB S2O (1-arm)
30 Box Jumps
20 HSPU
10 M/U

– Alt. arms as desired, but do 20 per side w/ KB.
– If you don’t complete in 10:00, then score is 10:00 + 1 sec for every rep not completed.

Competitor: 55/35# KB, 30/24″ Box
Athlete: 1-Leg Singles, 45/30#, 24/20″, 1 Abmat HSPU, C2B
Health: 200 singles, 35/20#, 20/16″, Shoulder Push-up, Pull-ups
Ramp-up: 50 Singles, 20/15# KB, 18/12″ Jumps w/ Step down, HR Push-ups, Ring Rows

Sign-up for the FireTeam Challenge on Saturday, June 18th.
We also need volunteers! Volunteers get a free shirt, lunch and more!

FireTeam_Challenge_Logo2

Week of April 25 through 30

April 24th, 2016
by:

Announcements

  • No CYoga this Tuesday, April 26th. Will have regular CrossFit class instead.
  • The Central Regionals will take place in Columbus, OH over Memorial Day Weekend.

Specialty Classes

No CYoga this week.
Beg. and Intermediate Olympic Lifting – Thursday 5:30 pm and Saturday 10:00 am.

Upcoming Events

Dragon Boat Racing – Saturday, June 11. Sign up at FTX. Talk to any of our trainers. Space is limited to 20 persons. $35 ea.
FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here.
SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

DragonBoat

WODs

For full details on WODs please see Wodify.

Monday – Back Squat / Short Chipper w/ D/U, KB S2O, Box Jumps, HSPU & M/U.
Tuesday – Shoulder Press & Push Press / Burpees, Wall Ball and D/U.
Wednesday – Pistols & Front Squat / Partner WOD w/ MBSC, T2B & KBS.
Thursday – Snatch Grip Deadlift and Deadlift / Pull-ups, Push-ups, Leg Lifts/Oil Drills, & Air Squats.
Friday – Bench Press & Wt. Dips / EMOTM w/ Cleans, Squats & Jerks.
Saturday – OHS / Running + non-timed Core WOD.

 

Saturday April 23

April 22nd, 2016
by:

Strength / Skillwork

Shoulder Press 5 – 5 – 5 – 5
Push Press 5 – 5 – 5

WOD

FGB-style, 1:00 @ each station. 1:00 rest after each round of 5 exercises. Perform for 3 rounds and score as many reps as you can.

  • Ball Slams
  • Hammer Strikes
  • Goblet Squat
  • Alt. DB Snatches (G2O permitted)
  • KTE

Competitor: 50/30# SB, 70/55# KB, 70/45# DB
Athlete: 30/20# SB, 55/35# KB, 45/30# DB
Health: 20/10# SB, 35/20# KB, 30/15# DB, Leg Lifts

 

Friday April 22

April 21st, 2016
by:

Strength / Skillwork

Snatch Grip Deadlift 5 – 5 – 3 – 3 – 3 – 3
Snatch 5 – 5 – 3 – 3 – 3 – 3

WOD

“Start the engine”
For time (10:00 cap):
5-10-15-20-25-30-35-40-45-50 D/U
Do 5 Burpees after each set or break. If you do not break at all on any of the sets, then you will end up doing 45 burpees.

 

Thursday April 21

April 20th, 2016
by:

Specialty Class

5:30pm Beg. and Int. Olympic Class

Strength / Skillwork

Bench Press 8 – 8 – 5 – 5 – 5 – 5

WOD

8 Rounds For Time w/ cash-out (20:00 Cap)
3 Cleans
5 Pull-ups
Cash-out: Run 1 mile

Competitor: Clean 100% of BW, Strict Pull-ups
Athlete: Clean 75% of BW, Kipping Pull-ups
Health: Clean 85/55#, Banded Pull-ups

Wednesday April 20

April 19th, 2016
by:

Strength / Skillwork

Back Squat 8 – 8 – 5 – 5 – 5 – 5

WOD

Chipper, For Time (15:00 Cap)
Run 400m
7 Snatches
15 Bar Facing Burpee
7 Snatches
15 Bar Facing Burpee
7 Snatches
Run 400m

Competitor: Snatch 75% of BW
Athlete: Snatch 50% of BW
Health: Snatch 75/45#

2016-04-07 15.00.26

Tuesday April 19

April 18th, 2016
by:

Specialty Classes

CYoga at 7:30pm (Note: No CYoga next week on Tuesday, 4/26)

Strength / Skillwork

None today

WOD

“Eva”
5 Rounds for time:

  • Run 800 meters
  • 30 Kettlebell Swing, 70#/55#
  • 30 Pull-ups

2016-04-04 19.11.43

Monday April 18

April 17th, 2016
by:

Note: We’ve been having issues with people (non-members) cutting through our parking lot at peak traffic times (8am-9:30am and 4pm-5:30pm) to avoid the red light at Geneva and Gary. We’ve contacted Wheaton PD to monitor the intersection. Please be careful and lookout while walking/running in our parking lot.

Strength / Skillwork

Deadlift 8 – 8 – 5 – 5 – 5
Clean 5 – 5 – 5 – 5

WOD

5 Rounds for Time:

  • Run 200m
  • 8 Front Squat
  • Rest 1:00

Include the Rest time in your score.
Competitor: Squat 80% of BW
Athlete: Squat 60% of BW
Health: Squat 40% of BW

2016-03-25 05.59.14

Week of April 18 through 23

April 17th, 2016
by:

Announcements

  • We’ve been having problems with cars (non-members) cutting through our parking lot during peak traffic times to avoid the red light at Gary and Geneva. Please be aware that we’ve contacted Wheaton PD and hope to have them monitor the intersection for anyone doing this. In the meantime please be careful walking/running in our parking lot!
  • No CYoga on Tuesday, April 26th.
  • The Central Regionals will take place in Columbus, OH over Memorial Day Weekend.

Specialty Classes

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

Upcoming Events

Grunt Style – Survival of the Fittest – Saturday 4/23. More info and sign-up here. FTX friends and members use the referal code #FTXSurvival. Cancelled.
Dragon Boat Racing – Saturday, June 11. Sign up at FTX. Talk to any of our trainers. Space is limited to 20 persons. $35 ea.
FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here.
SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

WODs

For full details on WODs please see Wodify.

Monday – Deadlift & Clean / Med. WOD w/ Running & Ft. Squats.
Tuesday – “Eva”
Wednesday – Back Squat / Chipper w/ Running, snatch and burpees.
Thursday – Bench Press / WOD w/ Clean, pull-up and running.
Friday – Snatch Grip Deadlift & Snatch / “Start-the-engine” WOD (D/Us w/ Burpees)
Saturday – Shoulder Press & Push Press / FGB style w/ Ball Slam, Hammer Strike, Goblet Squat, Alt. DB Snatch & KTE.

Regional

Friday April 15

April 14th, 2016
by:

Strength / Skillwork

T2B 5 – 5 – Max
GHD 6 – 6 – Max
On GHD only do Max if you’ve been doing these regularly and then only 1.5x of recent max, otherwise do set of 10.

WOD

For time: Record ascending time and decending time.

10 Bar M/U
20 Burpee Box Jumps
30m Bear Crawl
40 Air Squats to an object

Rest 2:00

40 Air Squats to an object
30m Bear Crawl
20 Burpee Box Jumps
10 Bar M/U

Competitor: as written, w/ 24/20″ Box
Athlete: C2B, 20/18″ Box
Health: Pull-up or Ring Row, 12″ Box

Thursday April 14

April 13th, 2016
by:

Specialty Class

Beg. & Int. Olypmic Lifting – 5:30pm

Strength / Skillwork

Handstand Push-ups or progression 5 – 5 – 5

WOD

14:00 AMRAP

  • 30 Deadlift
  • 30 Wall Ball
  • 30 Cal. Row
  • 30 HSPU

Competitor: D/L @ 100% BW, 20/14# MB
Athlete: D/L @ 75% BW, 20/14# MB, 1 abmat HSPU
Health: D/L @ 50% BW, 14/10# MB, HR Push-up

 

Wednesday April 13

April 12th, 2016
by:

Specialty Classes

CYoga 7:30pm

Strength / Skillwork

Weighted Pull-up 5 – 5 – 3 – 3 – 1 – 1
Weighted Dip 5 – 5 – 3 – 3 – 1 – 1

WOD

15:00 AMRAP

  • Run 200m
  • 10 Ring Rows
  • 10 Wall Balls

Competitor: Feet on 20″ Box for Ring Row, 30/20# MB
Athlete: Feet all the way out, chest under rings, 20/14# MB
Health: Heels under Rings, 14/10# MB

 

Monday April 11

April 10th, 2016
by:

Strength / Skill Work

Bar Muscle-ups or progression 3 – 3 – 3 – Max
Max. Height Box Jump 7 min. to hit a 1HM

WOD

Team WOD
Teams of 2: Men or Women
7:00 AMRAP

  • 30 Shoulder-to-Overhead (S2O)
  • 30 Alternating Box Jumps

Rule #1 Break up sets on S2O however you want, but if the bar is dropped/set down before the 30 reps are complete both teammates must do 5 burpees before picking up the bar.
Rule #2 Open hips at the top of each jump. No Step-ups for Rx. Only 1 person is allowed on the box at a time. Athletes can not touch one another during the jump portion.

Rx: 115/85# BB, 24/20″ Box
Health: 75/45#, 20/16″ Box

FireTeam_Challenge_Logo2

Week of April 11 through 16

April 10th, 2016
by:

Announcements

Congratulations to Jessica and Al M. for making it on to the next stage – Regionals and Master’s Qualifier respectively. Awesome!
Master’s Qualifier Starts on Thursday, April 21.
The Central Regionals will take place in Columbus, OH over Memorial Day Weekend.

Specialty Classes

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

Upcoming Events

Grunt Style – Survival of the Fittest – Saturday 4/23. More info and sign-up here. FTX friends and members use the referal code #FTXSurvival. Cancelled.
Dragon Boat Racing – Saturday, June 11. Sign up at FTX. Talk to any of our trainers. Space is limited to 20 persons. $35 ea.
FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here.

WODs

For full details on WODs please see Wodify.

Monday – Bar Muscle-ups & Max. Height Box Jump / Team WOD AMRAP w/ S2O and Box Jumps.
Tuesday – .
Wednesday – Weighted Pull-up and Dip / Med. Lenth WOD w/ Run, Ring Row & Wall Ball.
Thursday – HSPU / 14:00 AMRAP w/ Deadlift, Wall Ball, Row & HSPU.
Friday – Thruster / Longer WOD w/ Bar M/U, Burpee Box Jump, Bear Crawl & Squat.
Saturday – 55:00 Chipper AMRAP

Saturday April 9

April 8th, 2016
by:

Specialty Class: Beginning and Intermediate Olympic Lifting at 10:00am.

WOD

“Eva”

5 Rounds for time:

  • Run 800m
  • 30 KBS 70/55#
  • 30 Pull-ups

 

 

Friday April 8

April 7th, 2016
by:

Strength

Thruster 5 – 5 – 3 – 3 – 3 – 3

WOD

Brehm

For time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

hero_dale_brehm

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

Thursday April 7

April 6th, 2016
by:

Note: Today, Thursday April 7th, the 11:00am, 12:15pm, 2:30pm and 3:30pm classes are doing Murph at Northside Park. Dress accordingly. WOD will start and end at FTX.

Specialty Class: Beginning and Intermediate Olympic Lifting at 5:30pm.

Strength

Bench Press 5 – 5 – 3 – 3 – 3 – 1 – 1
Wt. Pull-up 3 – 3 – 3

WOD

“Christine”

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

“Murph”
(11:00am, 12:15pm, 2:30pm & 3:30pm classes only)

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

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

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

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

Murphy-Courage

Wednesday April 6

April 5th, 2016
by:

Note: On Thursday 4/7 the 11:00am, 12:15pm, 2:30pm & 3:30pm classes are doing a special Hero WOD at Northside Park. Dress accordingly. WOD starts and ends at FTX.

Strength

Back Squat 5 – 5 – 3 – 3 – 3 – 3

WOD

DG

Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps

DG_Hero

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

Tuesday April 5

April 4th, 2016
by:

Specialty Class

CYoga tonight at 7:30pm

Strength

Deadlift 5 – 5 – 3 – 3 – 3 – 3

WOD

“Karen”

For time:

150 Wall Balls 20#/14# @ 10’/8′

 

Monday April 4

April 3rd, 2016
by:

WOD

Carse

21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24″ Box jump
Begin each round with a 50 meter Bear crawl.

40:00 Cap. Stagger in heats of 4 Athletes with 1:00 Delays

Scaled:
Do Bear Crawl 1x as a buy-in. 65/35# Cleans, 2:1 Singles, 95/65# D/L, 20/16″ Box Jumps

NathanCarseHero

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

Week of April 4 through 9

April 3rd, 2016
by:

Announcements

Congratulations to Jessica and Al M. for making it on to the next stage – Regionals and Master’s Qualifier respectively. Awesome!

On Thursday, April 7th our 11:00am, 12:15pm, 2:30pm and 3:30pm classes will be doing a special Hero WOD at Northside Park. Dress accordingly! WOD will start and end at FTX.

Specialty Classes

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

Upcoming Events

Grunt Style – Survival of the Fittest – Saturday 4/23. More info and sign-up here. FTX friends and members use the referal code #FTXSurvival. Cancelled.
FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here.

WODs

For full details on WODs please see Wodify.

Girl and Hero Week!

Monday – “Carse”.
Tuesday – Deadlift / “Karen”.
Wednesday – Back Squat / “DG”
Thursday – Bench Press + Wtd. Pull-up/ “Christine”. (11:00am, 12:15pm, 2:30pm & 3:30pm classes will do a special Hero WOD at Northside Park. But still meet at FTX.)
Friday – Thruster / “Brehm”.
Saturday – “Eva”

Saturday April 2

April 1st, 2016
by:

WOD

Holbrook

Ten rounds, each for time of:

  • 115 pound Thruster, 5 reps
  • 10 Pull-ups
  • 100 meter Sprint
  • Rest 1 minute

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

HeroJasonHolbrook

 

Friday April 1

March 31st, 2016
by:

Strength

3 Position Clean 3 – 3 – 3 – 2 – 2 – 2 – 1

20:00 Time Cap, Get plenty of Rest as weight goes up.
50 – 60 – 70 – 80 – 90 – 95% – PR
Option 1: Hang Squat Clean – Power Clean – Squat Clean
Option 2: Hang Pull – Hang High Pull – Hang Power Clean

WOD

CrossFit Open WOD 16.5

Then choose 1 of the following:

“Dolores”
150 Burpees for time

or

“J.T.”
21-15-9

  • HSPU
  • Ring Dips
  • Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in 2006.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

HunterHalo

Thursday March 31

March 30th, 2016
by:

Strength

Bench Press 8 – 5 – 3 – 3 – 3 – 3
Weighted Pull-ups 5 – 3 – 3 – 3

WOD

15:00 AMRAP
40 D/U
:20 Hollow
10 Deadlifts

Competitor: As Written w/ 185/125#
Athlete: 20 D/U, :10 Hollow, 135/95#
Health: 80 Singles, :10 Hollow w/ 1 leg Tuck, 95/65#

Oldair16.4

Wednesday March 30

March 29th, 2016
by:

Strength

Ft. Squat 3 – 3 – 3 – 3 – 3
Back Squat 3 – 3 – 3 – 3 – 3

WOD

Run 400m or Row 500m
25 Wall Balls
25 Pull-ups
25 KB Figure 8s w/ uppercut
25 Sit-ups
Run 400m or Row 500m
(Start at the top and go down or at the bottom and work up. Alternate on run/row.)

Competitor: 30/20#, C2B, 55/35#, GHD S/U
Athlete: 20/14#, Pull-up, 35/20#, Sit-Ups
Health: 14/10#, Ring Row, 20/15#, Sit-Ups

Stephanie16.4

Tuesday March 29

March 28th, 2016
by:

Strength/Skillwork

GHD Sit-ups 8 – 8 – Max (Max = No more than 15 if you are new. No more than 20 if you haven’t done these in a while, and no more than 1.5-2x of the highest set you’ve done in the last 2-4 weeks. This is no joke. You can seriously hurt yourself if you disregard these limits.)

Good Mornings 8 – 8 – 8

L-Sit (Max. duration)

Reverse Hypers 8 – 8 – 8 (The point of this exercise isn’t how much wt. you can do. The point is to use this machine to warm-up and cool-down posterior chain and also to increase range of motion of posterior chain.)

WOD

Get up to and continue Rowing @ 35 s/m or more. When you break, dismount and do Push-ups to failure. Rest 1:00
Perform 4 Rounds
– Count Your Calories and Push-ups for a score.

-Every stroke on the rower must must see the handle going past your bent knees and at least over your feet. The Strokes must touch your torso on the pull. (i.e. no super short reps, or lock-knee strokes)
– Maintain a plank during push-ups or the set is over. Ladies may do Push-ups with palms on a 20″ box for Rx. No sagging hips and no arched hips.

Lourdes16.4

 

Monday March 28

March 28th, 2016
by:

Strength

Snatch Grip Deadlift 3 – 3 – 3 – 3 – 3
Deadlift 3 – 3 – 3 – 3 – 3

WOD

For time chipper w/ Burpee interruption EMOTM

  • 30 Snatch
  • 30 KTE
  • 30 D/U
  • 30 Goblet Squat
  • 30 Cal. Row

Heats of 7 at a time. 4:00 Delay between heats.
– Competitor: 5 Burpees on the beep, 95/65# BB, 70/55# KB
– Athlete: 3 Burpees on the beep, 75/45# BB, 50 1-foot Singles, 55/35# KB
– Health: 2 Burpees on the beep, 55/35# BB, Hanging Knee Raise, 50 Reg singles, 35/20# KB

Heathers16.4

Week of March 28 through April 2

March 28th, 2016
by:

Announcements

The 2016 CrossFit Open is over. Don’t freak out. Life isn’t over. Things will go on.

JeromeTaylor

Congratulations to all that participated. You all did an awesome job. We saw so many that got PRs, accomplished various firsts, and a lot of camaraderie. It was great to see!

Specialty Classes

CYoga on Tuesday at 7:30pm.

Upcoming Events

Grunt Style – Survival of the Fittest – Saturday 4/23. More info and sign-up here. FTX friends and members use the referal code #FTXSurvival.
FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here.

WODs

For full details on WODs please see Wodify.

Monday – Snatch Grip D/L & D/L / Chipper w/ Snatch, KTE, D/U, Goblet Squat and Row.
Tuesday – Good Morning & Reverse-hyper / Rowing and Push-up WOD.
Wednesday – Ft. Squat & Back Squat / 15:00 AMRAP w/ D/U, Hollow hold and D/L.
Thursday – Bench Press + Wtd. Dips / Med. length WOD w/ Run, Row, Wall Ball, Pull-up, Figure 8 KB and Sit-ups.
Friday – Cleans / “Dolores” or  “J.T.”.
Saturday – “Holbrook”

Amanda16.4

 

CrossFit Open 16.5

March 24th, 2016
by:

This is week 5 of the CrossFit Open! This is it!

2016-01-04 07.19.04

Good Friday! No 6:30pm class. All other classes as usual.
Due to Easter, there will be no 5:00pm class this Sunday.

On Friday we will all be doing 16.5. On Saturday we will be doing 16.5 again, but will offer an alternate WOD as well. On Monday we will have a different WOD as our primary, but those that are registered in the Open can do 16.5 again if they want.

Please remember that actual judging and the judge’s sheets are reserved for those that are actually signed up for the Open. Those that aren’t signed up for the Open will still do the WOD, but just not be judged. Open athletes please avoid trying to do or re-do the Open WOD at the last minute, i.e. 4:30pm+ on Mondays. Also, on Saturdays we’re there from 8am-1:30pm as usual. Please remember that many of our members are not participating in the Open and that on Monday the primary WOD is not the Open WOD. We will accomodate re-dos on Monday during peak hours on a space and judge available basis. We just ask for everyone’s patience as we work on having FTX be the best possible place to workout for everyone.

IMPORTANT – Open Athletes – Remember you are responsible for posting your own scores on the games.crossfit.com site by each Monday at 7pm. We (FTX CrossFit) validate scores, but you the individual athlete is responsible for posting the scores. Make sure you double-check to make sure your score registered.

Happy Easter!

 

Early on Sunday morning,*  as the new day was dawning, Mary Magdalene and the other Mary went out to visit the tomb. Suddenly there was a great earthquake! For an angel of the Lord came down from heaven, rolled aside the stone, and sat on it. His face shone like lightning, and his clothing was as white as snow. The guards shook with fear when they saw him, and they fell into a dead faint. Then the angel spoke to the women. “Don’t be afraid!” he said. “I know you are looking for Jesus, who was crucified. He isn’t here! He is risen from the dead, just as he said would happen.

– Matthew 28:1-6 NLT

Thursday March 24

March 23rd, 2016
by:

Good Friday Schedule

No 6:30pm class. All other classes as usual.

Upcoming Events

CrossFit Open 16.5 Announcement – Come tonight at 7pm to watch Jessica make a run for regionals on this final WOD for this year’s Open.
Grunt Style – Survival of the Fittest – Saturday 4/23. More info and sign-up here. FTX friends and members use the referal code #FTXSurvival.
FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here.

Strength

Snatch Pull 3 – 3 – 3 – 3 – 3 – Rest / EMOTM
Hang Snatch 3 – 3 – 2 – 2 – 2 – Rest / EMOTM
Snatch 2 – 2 – 2 – 1 – Rest – 1 – 1 – 1 – 1 / EMOTM

WOD

Rest 2:00 between each. Do in any order.

  • 400m run
  • 500m row
  • Max. set of D/Us (up to 3 attempts)

Standings After 16.4

Al Mattaliano sits at 108th worldwide. Top 200 move on to the Master’s Qualifiers.
Jessica Schwartz sits at 15th in the North Central Region. Top 20 go to Regionals.

al16.4.leaderboard Jessica16.4.leaderboard

 

Wednesday March 23

March 22nd, 2016
by:

Good Friday Schedule

No 6:30pm class. All other classes as usual.

Upcoming Events

CrossFit Open 16.5 Announcement – Come this Thursday at 7pm to watch the final WOD for this year’s Open.
Grunt Style – Survival of the Fittest – Saturday 4/23. More info and sign-up here. FTX friends and members use the referal code #FTXSurvival.
FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here.

Strength

Snatch Grip Deadlift 8 – 8 – 5 – 5
Deadlift 5 – 5 – 5 – 5 – 5 – 5

WOD

FGB Style
(All KB)

  • S2O (alt. every 5 reps)
  • Goblet Squat
  • Russian KBS
  • SDHP
  • Snatch (Any style)

Al16.4

Tuesday March 22

March 21st, 2016
by:

Upcoming Events

CrossFit Open 16.5 Announcement – Come this Thursday at 7pm to watch the final WOD for this year’s Open.
Grunt Style – Survival of the Fittest – Saturday 4/23. More info and sign-up here. FTX friends and members use the referal code #FTXSurvival.
FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here.

Strength

Shoulder Press 5 – 5 – 5 – 5 – 5 – 5
Push Press 8 – 8 – 5 – 5

WOD

10:00 AMRAP
5 BB Roll-out
10 Bar-Facing Burpees
15 Floor Wipers

Athlete: 95/65#
Health: 65/45# (use 15# BB)

Carol16.4