Wednesday, November 14, 2018

November 13th, 2018
by:

Specialty Class

FTX Gold (55+) – 2:30pm
This is a great low-impact class for people to retain fitness and freedom well into those golden years. We cannot emphasize enough what a difference this type of class can make in the quality of life for someone over the age of 55. If you know anyone that needs this, invite them to this class!

Strength / Skillwork

Single-leg Kettlebell Deadlift
3-3-3-3+-5-5
1×3 @ 60%
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
2×5 @ 70%

Enter in the combined weight of the Kettlebells. Start with the weaker leg first. On the set of 5+ don’t do more reps or wt. on the stronger leg than you did on the weaker leg.

WOD

20:00 Time cap
30-20-10 of:
– Squat Jumps (to a medicine ball)
– Pull-ups
– Prisoner Squats (1.5 rep)
– Dips

Rx+: as written, rings or bars are acceptable for dips
Rx: as written, blue band allowed for pull-ups and dips
Elements: Ring Rows and Bench/Box Dips

Core Cash-out:
Tabata 8x :20on/:10off
Tuck-ups

July4

Elements

Do main WOD at Elements level.

 

Tuesday, November 13, 2018

November 12th, 2018
by:

Specialty Classes

Yoga – 7:30pm
Note: We are starting up an additional Yoga class on Thursdays at 11am-12pm!

Strength / Skillwork

Dumbbell Strict Press
3-3-3-3+-5-5
1×3 @ 60%
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
2×5 @ 70%

Enter in the combined weight of the Dumbbells. For example, if you use 2 30# DBs, enter it in as 60#.

WOD

5 Rounds for Reps:
8 Hang Clean
2:00 Jump Rope
Rest 2:00

RX+: start @ 135/95# (add 10# per round)
Rx: Start @ 95/65# (add 5# per round)

Record all Hang cleans done in unbroken sets of 8. If you drop the BB after 6 reps that round doesn’t count. Stop for that round once you drop BB. Pick a level (starting weight) where you know for sure you can do the first 3 rounds unbroken. If you fail on the 4th round, you may try to repeat the same weight on the 5th round.
Score = 80 per unbroken round. Add in your best round of jump rope to the final score. D/U = 1, Singles = 1/4. So if you got 4 rounds of unbroken Hang Cleans and 70 D/Us on your best round, then your score would be 390.

Cleans

Elements

3 AMRAPs:
5:00 of: (30 reps per round)
5 MBSC, 30/20#
25 Singles

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

5:00 of: (20 reps per round)
10 Flutter Kicks (2ct)
10 Cal Bike
Score = total reps in all 3 AMRAPs.

Monday, November 12, 2018

November 11th, 2018
by:

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 & Elements – 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
For time complete:
8 Monkey Squats (4-ct)
4 one-arm push-ups, 2 per side
17 Supermans
90 Scissors (1-ct)

Elements

Do scaled today.

Week of November 12 through 17

November 11th, 2018
by:

Upcoming Events

FTX Christmas Party
Saturday, December 8th at 6pm

We had a blast at our Anniversary Party. Don’t miss our upcoming Christmas Party – save the date!

LotsofFood

Specialty Classes This Week

Yoga – Tuesday at 7:30pm / Thursday at 11:00am (New!)
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, December 8th. Order by Tuesday, December 4th.
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.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We’ll post next day’s WOD here the day before.

This month we are focusing on correcting imbalances. We will accomplish this by working predominantly with dumbbells and kettlebells versus barbells. Those of you that worked out last week probably felt those imbalances. Most of us have some, and by working on them and eliminating them we can improve our overall strength and fitness.

This week we start off with our annual Veteran’s Day tribute. Thank you to all our Veteran’s for their service! If you are a Veteran grab a free FitAid or Greater Than on us. (Just write your name on the sheet and next to that write “Veteran”.) The rest of the week involves a variety of WODs focused on interval training that will cover gymnastics and bodyweight movements to some heavier lifting. You’ll see WODs with only a couple of movements to one of our classic progressive AMRAP chippers.

It is our hope you enjoy this week’s programming of functional movements that are constantly varied and meant to be done at high intensity. Keep in mind that quality of movement and range of motion come before going heavier and faster. Train smart!

Saturday, November 10, 2018

November 9th, 2018
by:

Specialty Classes

Family WOW! @ 10am

Starting next Thursday 11/15 we will have an 11am-12pm Yoga class. This is in lieu of Open Box. There will no longer be an Open Box on Thursday’s at 11am-12pm.

Strength / Skillwork

High Hang Snatch
5 – 5 – 5+ – 5-5
5 @ 65%
5 @ 75%
5+ @ 85%
2×5 @ 65%

Subract 10-20# off of 1RM Snatch to use as your High-Hang Snatch 1RM if you haven’t done these before.
Ensure really good form.

JessicaCrossFitOpenSnatch

WOD

20:00 AMRAP Partner WOD (1 rows / 1 reps)
15 Burpees
30 Double-Unders (D/U)
[Switch every 20 Calories on the Rower]

Count the completed row as 1 round and a completed set of Burpees and jump rope as 1 round. 2 rounds scored every time both parts are completed. Count the extra reps and calories as tie breaker points on any unfinished round when the clock beeps.
Rx+: as written
Rx: 60 singles

Elements

22:00 AMRAP
8 Burpees
12 Box Jumps, 20/18″
16 Ring Rows
20 Squats

Friday, November 9, 2018

November 8th, 2018
by:

Last day to order Fall gear is this Friday

Sign-up sheets are by the front desk area.

MenCrewFrontFall2018RaglanUnisexFall2018 PulloverHoodie ZipUpHoodieFall2018

Specialty Classes

Yoga (Starting next week Thursday, 11/15) – 11am – 12pm

Strength / Skillwork

Back Rack Lunge
5 – 5 – 5+ 5 – 5
5 @ 65%
5 @ 75%
5+ @ 85%
2×5 @ 65%

Use 65% of 1RM back squat as your 1RM Back Rack Lunge if you haven’t done these before. Start with weaker leg first each set.

WOD

3 rounds:
30 Deadlifts @ 33% of 1RM Deadlift
30 Medicine Ball Sit-ups 30#/20#
Rest 1:00 Between rounds

Rx+: As written
Rx: 20#/14# Med ball
Score is total time including rest.

Elements

3 Rounds of:
Run 600m Outside (3 laps)
Bike 1 mile
40 Step-ups (Knee High)
Rest 1:00

Rx – As written
Rx+ – 4 Rounds

Thursday, November 8, 2018

November 7th, 2018
by:

Last day to order Fall gear is this Friday

Sign-up sheets are by the front desk area.

MenCrewFrontFall2018RaglanUnisexFall2018 PulloverHoodie ZipUpHoodieFall2018

Specialty Classes

Yoga (Starting next week Thursday, 11/15) – 11am – 12pm

Strength / Skillwork

Dumbbell Strict Press
5 – 5 – 5+ 5 – 5
5 @ 65%
5 @ 75%
5+ @ 85%
2×5 @ 65%

Subtract 20-30#+ off 1RM Strict Press for these percentages.

WOD

5 Rounds with a Partner:
On movements 1&2 – Partner 1 works for :45 while Partner 2 rests, then switch. On movement 3 – Both partners go for :45. Each round is 3:45. Total WOD = 18:45
1) – Slam-balls :45+:45
2) – Bike or Row for Calories :45+:45
3) – Alt. Med-Ball Side Throw :45

Rx: 20#/16# Slamball, 20#/14# Medicine Ball
Elements: 10# Slamball (Men and Women), 14#/10# Medicine Ball

Stand 8 feet away from partner for side throws.

Score is combined reps for the team.
Set clock for 25 intervals of :45

Elements

Do main WOD today w/ Elements scaling.

Wednesday November 7, 2018

November 6th, 2018
by:

Last day to order Fall gear is this Friday

Sign-up sheets are by the front desk area.

MenCrewFrontFall2018RaglanUnisexFall2018 PulloverHoodie ZipUpHoodieFall2018

Specialty Classes

Gold (55+) – 2:30pm

Strength / Skillwork

Bulgarian Split Squats
5 – 5 – 5+ – 5-5
5 @ 65%
5 @ 75%
5+ @ 85%
2×5 @ 65%

Hold dumbbells at sides for weight.
Start each set with the left leg first.
Use 30% of 1RM Back squat for these percentages.
*USE SMALL PURPLE YOGA MATS ON THE BENCHES SO THE BENCHES DON’T TEAR!*

WOD

3 Rounds:
1:00 Assault Bike
1:00 Ring Mountain Climbers (2ct.)
1:00 Russian Twists with Medicine Ball (2ct.)
1:00 Rest

RX+: As written with 20#/14# Med Ball
RX: Regular Mountain Climbers, 14#/10# Med Ball

You can start at any station, but then go in order. But everyone will rest at the same time.

 

Elements

3 Rounds:
1:00 Calorie Row
1:00 Mountain Climbers (2ct.)
1:00 Russian twist with plate 15#/10# (2ct.)
1:00 Rest

Tuesday November 6

November 5th, 2018
by:

Specialty Classes

Yoga – 7:30pm [We are starting an additional Yoga class on Thursday’s at 11am-12pm. Starts as of next Thursday, November 15.]

Strength / Skillwork

Narrow Grip Bench Press
5 – 5  – 5+ – 5 – 5
5 @ 65%
5 @ 75%
5+ @ 85%
2×5 @ 65%

Hands need to be shoulder width or inside the shoulders for the Narrow Grip Bench. Subtract 20-30#+ off your 1RM bench for these percentages.

WOD

4 Rounds:
:45 Toes to Ring
:30 Over Box Jumps or Step-overs
:45 Rope Climbs
:30 Over Box Jumps or Step-overs
:45 American KBS
:30 Rest

RX+: 70#/45# KB, 24″/20″ box
RX: 55#/35# KB, Knee height box, Hanging Leg raises from rings, Ground to standing 3x for 1 rep

Score each round separately. Keep track of total reps across all the movements in the entire round.
Go in any order on the Toes to ring, Rope Climbs, or KBS. Keep box jumps and rest in order.

Elements

4 Rounds:
:30 Over Box Jumps or Step-overs 12″
:45 Leg Lifts
:30 Over Box Jumps or Step-overs 12″
:45 Ring rows
:30 Over Box Jumps or Step-overs 12″
:45 Russian KBS 35#/25#
:30 Rest

speed-rings

Monday November 5

November 4th, 2018
by:

Bible Reading Group

Tonight – 3rd Monday of the month at 8:30pm

cover-kingdoms

Strength / Skillwork

Single-leg KB Deadlift
5 – 5 – 5+ -5-5
5 @ 65%
5 @ 75%
5+ @ 85%
2×5 @ 65%

Use 40% of 1RM Deadlift as your “1RM” for the percentages. For example, if your 1RM Deadlift is 300#, your Single Leg Kettlebell Deadlift “max” is 120#, which is 2×60# KBs.

Use 2 Kettlebells (one in each hand) and start by doing 5 reps on your left leg, then 5 reps on your right leg. Record however many reps you completed on both legs on the 3rd set at 5+ reps.

WOD

5 Rounds:
3:00on/1:00off

  • 5 Burpees
  • 10 Dumbbell Push-Presses
  • 100 Singles
  • AMRAP Wall-balls in remaining time.

Score = Total wall-balls

RX+: 50#s/35#s DBs, 30#/20# MB
RX: 30#s/20#s DBs, 20/14# MB
Elements: 15#s/10#s DBs, 14#/10# MB

Elements

Do main WOD at Elements level.

Week of November 5 through 10

November 4th, 2018
by:

Upcoming Events

FTX Christmas Party
Saturday, December 8th at 6pm

We had a blast at our Anniversary Party. Don’t miss our upcoming Christmas Party – save the date!

LotsofFood

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is Saturday, December 8th. Order by Tuesday, December 4th.
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.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We’ll post next day’s WOD here the day before.

This month we will be focusing on correcting imbalances. We will accomplish this by working predominantly with dumbbells and kettlebells versus barbells. We will also focus on body-weight movements using only one limb/side at a time. The reason for all this is that over time we all tend to favor one side over another. Our goal is to spend a month correcting this and bringing the body into balance, which is better for our spine, posture and performance. It is our goal that this will set us up for better progress in the coming months.

This month is going to look a little different. We have a primary focus on interval training this month. Interval training is a workout which alternates between work and rest. Why is interval training important? It pushes you to move with high intensity for a short to medium length of time, and then allows you to quickly recover before you repeat for several times. This method is highly effective in getting your VO2 max up (basically how fast you can recover) and it’s also training your body to move faster and pace better. Intensity is the “magic pill” of CrossFit. That is what burns fat and changes your body!

Doing a bunch of 30-40 minute AMRAPs non-stop at a slow pace will actually teach your body to move slow and never trains intensity. This is when you start to get injured and don’t see changes in your body. Because there’s no intensity! You can’t do that amount of volume every single day and think you can recover from it.

The workouts will be drastically different day to day per the CrossFit methodology. Simply be aware that the interval training is being used more than normal for a purpose. Focus on moving well and moving with intensity and I guarantee you will feel better overall and make faster gains!

Let’s kick the Holidays in the butt!

It is our hope you enjoy this week’s programming of functional movements that are constantly varied and meant to be done at high intensity. Keep in mind that quality of movement and range of motion come before going heavier and faster. Train smart!

Saturday, November 3, 2018

November 2nd, 2018
by:

Specialty Classes

Family WOW! @ 10am

Strength / Skillwork

Push-press
8-5-3-3-1
50-65-80-90-100%

Split Jerk
3-2-1-1-1
Start at wt. where you left off for push-press and work your way up to a 1RM.

WOD

Teams of 2 or 3
5 rounds where each round consists of three 1 minute intervals
– Row for Cals
– Burpees
– Rest
Athletes rotate every minute and score =
(Cals + Burpees) / # of athletes

Elements

Do main WOD.

Indoor Workout Space

The original location of FTX. This picture was taken 10/2011.

Friday, November 2, 2018

November 1st, 2018
by:

Strength / Skillwork

Deadlift
10-8-5-5-3-1+
BB-50-65-75-85-95+%
The last set is max # of reps at 95% of 1 RM.

This is the final week of our 5-3-1 strength cycle. Do not use this rep scheme and percentages if you haven’t been following this strength cycle consistently over the past few weeks. Do 4 or 5 sets of 5 reps each instead.

WOD

Advanced Version
5 Rounds of 1:00 Intervals
– Squat Cleans 135/95
– Rope Climb
– Rest

Rx+ – As written
Rx – Power Cleans

Intermediate Version
5 Rounds of 1:00 Intervals
– Power Cleans 95/65
– Pull-up T2B Combo
– Rest

Rx+ – As written
Rx – Hanging knee raises

FireTeamRopeClimbs

Elements

For time:
Buy-in of 2k Row
Then 4 rounds of:
– 15 DB Hang Cleans 30/20s
– 10 DB Push-press 30/20s
– 15 Ring Rows
Then cash-out of 1 mile Assault Bike

Thursday, November 1, 2018

October 31st, 2018
by:

Strength / Skillwork

None today. Warm-up for the WOD.

WOD

“Mama wants a new Kitchen Sink”

Sink

For time: (30:00 CAP)
– Last done on 1/26/18 and before that on 2/10/17 –
[Start in 1 of the 3 “zones”, GO IN ORDER within the zones]

15 reps of each exercise:
Push-ups
Prisoner Squats (1.5)
Scissors
Leg Lifts
Pull-ups
Lunges (2-ct)
Burpees
Toes to Bar
Bicycle Crunch (2-Ct)
Dips
Oil Drills
Calorie Row

20 Reps each of: (1 KB per person)
KB Sumo Deadlift High Pull, 55/35#
Goblet Squat
Russian Swings
American Swings
Figure 8 w/ Uppercut (8/8)
Cleans (8/8)
Push-press (8/8)
Thrusters (8/8)

25 Reps of Each:
GHD Sit-up (Reg. Sit-ups)
GHD Hip Ext. (Supermans)
Wall Ball, 20/14#
Ball Slams, 30/20#
Box Jumps, 24/20″

Rx+: as written
Rx: 35/25# KB
Scale as needed

Elements

For time: (30:00 CAP)

15 reps of each exercise:
Push-ups
Prisoner Squats (1.5)
Scissors
Leg Lifts
Pull-ups
Lunges (2-ct)
Burpees
Toes to Bar
Bicycle Crunch (2-Ct)
Dips
Oil Drills
Calorie Row

30 Reps each of: 1 KB per person
KB Sumo Deadlift High Pull, 35/25#
Goblet Squat
Russian Swings
American Swings
Figure 8 w/ Uppercut (8/8)
Cleans (8/8)
Push-press (8/8)
Thrusters (8/8)

Wednesday October 31, 2018

October 30th, 2018
by:

Specialty Classes

FTX Gold (55+) – 2:30pm

Strength / Skillwork

Back Squat
10-8-5-5-3-1+
BB-50-65-75-85-95+%
The last set is max # of reps at 95% of 1 RM.

This is the final week of our 5-3-1 strength cycle. Do not use this rep scheme and percentages if you haven’t been following this strength cycle consistently over the past few weeks. Do 4 or 5 sets of 5 reps each instead.

WOD

“Bodyweight”

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.
Rx+: As Written, Plus Cash-out: Take 3:00 to build up to your heaviest DB/KB weighted Pistol Squat. Must do the same weight with both legs. Subtract :01 for each pound of DB/KB.
Rx: Kipping allowed, Bar Dips allowed, Pistols to a 16″ Box
Scaled/Endurance: Double Rep counts w/ Modified movements. Shoulder P/U, Bench Dips, Air Squats, Kneeling Push-ups, Ring Rows.

Elements

Do the scaled version of the main WOD.

GeorgeManwYellowHat

Tuesday October 30, 2018

October 29th, 2018
by:

Specialty Classes

Yoga – 7:30pm

Strength / Skillwork

Shoulder Press
10-8-5-5-3-1+
BB-50-65-75-85-95+%
The last set is max # of reps at 95% of 1 RM.

This is the final week of our 5-3-1 strength cycle. Do not use this rep scheme and percentages if you haven’t been following this strength cycle consistently over the past few weeks. Do 4 or 5 sets of 5 reps each instead.

Stein1

WOD

4 Rounds for time (20:00 cap):
15 K2E
30 KBS 55/35#
400m Run

Rx+ – As written
Rx – Leg lifts and Russian KBS

500m Row is alternate to run and still Rx or Rx+.

Elements

4 Rounds for time (20:00 cap):
15 Leg Lifts
30 RKBS 30/20#
400m Run
——————
500m Row is alternate to run and still Rx or Rx+.

 

Monday October 29, 2018

October 28th, 2018
by:

Strength / Skillwork

This is the final week of our 5-3-1 strength cycle. Do not use this rep scheme and percentages if you haven’t been following this strength cycle consistently over the past few weeks. Do 4 or 5 sets of 5 reps each instead.

Bench Press
10-8-5-5-3-1+
BB-50-65-75-85-95+%
The last set is max # of reps at 95% of 1 RM.
Use safety catches!

SafetyLookaLike

WOD

FGB Style
– Bear crawl (post to post = 10 reps)
– Jump rope (D/Us = 5 reps / Singles = 1 rep)
– DB Thrusters 30/20#
– Box Jumps 24/20″ (Step-ups OK)
– Wall walks (2 reps for 45 degree / 5 reps for full)
– Rest

Elements

Do main WOD today.

Week of October 29 through November 3

October 28th, 2018
by:

Upcoming Events

FTX Christmas Party
Saturday, December 8th at 6pm

We had a blast at our Anniversary Party. Don’t miss our upcoming Christmas Party – save the date!

LotsofFood

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is Saturday, December 8th. Order by Tuesday, December 4th.
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.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We’ll post next day’s WOD here the day before.

This week will be the final week of the variant of the 5-3-1 Strength Program that we’ve been using for the past few weeks. For more information on this Strength Program see this website (Note the author uses some strong language). The 5-3-1 Strength Program is a well-known and proven system. We have used it at FTX on many an occasion with positive results. After this week we will do a new strength cycle in November focusing on eliminating imbalances. We will be back to 5-3-1 in December.

This week consists of mostly medium to medium-long WODs. There is a good variety of formats, i.e. long chipper, FGB variant, and a partner couplet. This week will cover a wide variety of movements, especially given the “Kitchen Sink” WOD. We will hit everything, but nothing too intensely like we’ve done in the past couple of weeks. This should allow for good efforts each day on this final week of our current strength cycle.

It is our hope you enjoy this week’s programming of functional movements that are constantly varied and meant to be done at high intensity. Keep in mind that quality of movement and range of motion come before going heavier and faster. Train smart!

Saturday October 27

October 26th, 2018
by:

Note: This Friday we are closing 1 hour early due to a special event. Last class will be 5:30pm – 6:30pm.

Upcoming Events

7th Anniversary Party
Today Saturday, October 27th at 6pm!

AnniversaryParty2015

Fun for the whole family! Great food and better company.
Wear a costume (please keep it family friendly) and come for a great annual event.
The party is FREE and all are welcome – past, present or future members of FTX and their families and friends!
However; if you’re joining us for dinner, then purchase meal tickets here in advance so we can get an accurate count and get the right amount of food.

Specialty Classes

Family WOW! at 10am. This is a free* class for the whole family.

*Doesn’t count against attendance limits. Also, new families are welcome to come and give FTX a try. But after attending the first time, you have to have some sort of membership in our system to attend the class even though it doesn’t count against attendance limits.

Strength / Skillwork

None today

WOD

“Lumberjack 20″
For time:

20 Deadlifts (275/185lbs)
Run 400m
20 KB swings (70/55)
Run 400m
20 Overhead Squats (115/75lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20″)
Run 400m
20 DB Squat Cleans (45/30lbs each)
Run 400m

Scaled – D/L 185# – KBS 55# – OHS 95# – Pull-ups – Box Jump 20” – DB Squat Clean 30#

This was the very first WOD we ever posted on Wodify back in October of 2014!

Elements

For time:
20 KB Deadlifts 70/55#
Run 200m
20 Russian KBS 45/30#
Run 200m
20 Goblet Squats 45/30#
Run 200m
20 Burpees
Run 200m
20 Ring Rows
Run 200m
20 Box Jumps/Step-ups 20/18″
Run 200m
20 DB Thrusters 20/15s
Run 200m

Rx – As written
Rx+ – Go through 2x

Friday October 26

October 25th, 2018
by:

Note: This Friday we are closing 1 hour early due to a special event. Last class will be 5:30pm – 6:30pm.

Strength / Skillwork

None today. Do a longer warm-up for Nate. Work on progressions for M/Us and HSPUs.

WOD

Nate

20:00 AMRAP of:

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 70#/55#

Be smart! Don’t overdo it on the gymnastics movements. Stop if those start to get shaky or iffy.

SOC-Nate-Hardy

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Elements

Most will do Elements today. Nate is a pretty advanced Hero WOD.

20:00 AMRAP of:
10 Push-ups
10 Ring Dips
10 Pull-ups
10 KBS 55/35

Rx+ – As written
Rx – As follows:
10 Knee Push-ups
10 Box Dips
10 Ring Rows
10 KBS 35/25#

Thursday October 25

October 24th, 2018
by:

Note: This Friday we are closing 1 hour early due to a special event. Last class will be 5:30pm – 6:30pm.

Upcoming Events

7th Anniversary Party
This Saturday, October 27th at 6pm!

AnniversaryParty2015

Fun for the whole family! Great food and better company.
Wear a costume (please keep it family friendly) and come for a great annual event.
The party is FREE and all are welcome – past, present or future members of FTX and their families and friends!
However; if you’re joining us for dinner, then purchase meal tickets here in advance so we can get an accurate count and get the right amount of food.

 

Strength / Skillwork

None today

WOD

For time:

“Annie”
50-40-30-20-10
Double-unders
Sit-ups

Scaled = 150-120-90-60-30 Singles

– No measure –
Do 4 rounds of:
10 DB Standing Ft. Flyes/Raises
10 DB Standing Lateral Flyes/Raises
10 DB Seated Reverse Flyes/Raises
8 DB Bicep Curls
5-20 GHD Sit-ups
8 Good mornings

Do the Flyes one right after each other without rest in-between. These will be done with a pretty light wt., especially the reverse flyes.
Do 10+ reps of GHD sit-ups on any given round only if you are used to that volume. Be careful!
Record wt. on good mornings, but stay on the light side.

Elements

Do 3 rounds for time of:
500m Row
20 DB shoulder piston press 20s/15s (1ct)
25 Sit-ups
:30s Plank Hold

Piston presses are essentially a strict press, but where you only press with one arm at a time. You alternate and start pressing as the other arm comes down.
Include the plank hold time in your overall time.

Wednesday October 24

October 23rd, 2018
by:

Note: This Friday we are closing 1 hour early due to a special event. Last class will be 5:30pm – 6:30pm.

Upcoming Events

7th Anniversary Party
This Saturday, October 27th at 6pm!

AnniversaryParty2015

Fun for the whole family! Great food and better company.
Wear a costume (please keep it family friendly) and come for a great annual event.
The party is FREE and all are welcome – past, present or future members of FTX and their families and friends!
However; if you’re joining us for dinner, then purchase meal tickets here in advance so we can get an accurate count and get the right amount of food.

Specialty Classes

FTX Gold (55+) @ 2:30pm

Strength / Skillwork

Deadlift
8-5-3-3-3+
50-60-70-80-90%
Last set should be max # of reps at 90% of 1RM.

WOD

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

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

Rx + = 55/35#
Rx = 35/25#

Elements

FGB Style
– KB S2O
– Air Squats
– RKBS
– Lunges (no wt.)
– KB Snatch (any style)
– Rest
KB = 20/15#

Tuesday October 23

October 22nd, 2018
by:

Note: This Friday we are closing 1 hour early due to a special event. Last class will be 5:30pm – 6:30pm.

Upcoming Events

7th Anniversary Party
This Saturday, October 27th at 6pm!

AnniversaryParty2015

Fun for the whole family! Great food and better company.
Wear a costume (please keep it family friendly) and come for a great annual event.
The party is FREE and all are welcome – past, present or future members of FTX and their families and friends!
However; if you’re joining us for dinner, then purchase meal tickets here in advance so we can get an accurate count and get the right amount of food.

Specialty Classes

Yoga @ 7:30pm

Strength / Skillwork

None today

WOD

“Rocky VII” 39:00 Split – AMRAPs
10 Rounds of 3:00 on / 1:00 off of:

  • 25 D/U
  • 20 MB Russian Twists (1-ct.), 30/20#
  • 10 OH Plate Lunges 45/25#
  • 5 Strict v-grip Chin ups
  • 3 Box Jumps 30/24″

(Pick up where you leave off each round, track total rounds.)

Rx+ – As written.
Rx – 100 singles, 20/14#, 25/15#, ring rows (but w/ hands on only one ring), 24/20″

Elements

Do main WOD today. Scale as needed.

Monday October 22

October 21st, 2018
by:

Announcements

Visit our online store here to purchase FTX Gear! We have shirts, mugs, phone cases, and much, much more. We just put up a new variant of the Iron Sharpens Iron shirt.

IronSharpenBabyLongSleeveBodySuitLtBlue IronSharpenBabyLongSleeveBodySuitPink IronSharpenRacerBackBlack IronSharpensMuscleBlack IronSharpensRaglanBlue IronSharpensShirtGrey

Strength / Skillwork

Back Squat
8-5-3-3-3+
50-60-70-80-90%
Last set should be max # of reps at 90% of 1RM.

WOD

3 rounds for time of: (Cap 18:00)
25 DB push jerks 50s/35s
50 double-unders
25 weighted step-ups 50s/35s & 24/20″
50 double-unders

Rx+ – As written
Rx – May do 150 singles instead and 45/30# DBs.

Elements

3 rounds for time of: (Cap 18:00)
25 DB push press 20s/15s
50 singles
25 step-ups 24/20″
50 singles

Week of October 22 through 27

October 21st, 2018
by:

Upcoming Events

7th Anniversary Party
This Saturday, October 27th at 6pm!

AnniversaryParty2015

Fun for the whole family! Great food and better company.
Wear a costume (please keep it family friendly) and come for a great annual event.
The party is FREE and all are welcome – past, present or future members of FTX and their families and friends!
However; if you’re joining us for dinner, then purchase meal tickets here in advance so we can get an accurate count and get the right amount of food.

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is this Saturday, October 27th. Order by this Tuesday, October 23rd.
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.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We’ll post next day’s WOD here the day before.

This week, in regards to our strength cycle, we are into the third week of a variant of the 5-3-1 Strength Program. For more information on this Strength Program see this website (Note the author uses some strong language). The 5-3-1 Strength Program is a well-known and proven system. We have used it at FTX on many an occasion with positive results. We are going through one cycle of it now, will do something different in November and will be back to 5-3-1 in December.

Whereas last week we started with a couple of tough WODs, this week we finish with a couple of difficult WODs. Lumberjack 20 (next Saturday) happens to be the very first WOD we ever posted at FTX on Wodify, which we though would be appropriate for the day of our anniversary party. That WOD should also be good for working up a good appetite. This week’s WODs intentionally feature a good mix between barbell, kettlebell, dumbell and BW/gymnastics movements. The workouts are also a good mix of traditional CrossFit and some movements/exercises you don’t see that often.

It is our hope you enjoy this week’s programming of functional movements that are constantly varied and meant to be done at high intensity. Keep in mind that quality of movement and range of motion come before going heavier and faster. Train smart!

Saturday October 20

October 19th, 2018
by:

Upcoming Events

7th Anniversary Party
Next Week!

Saturday, October 27th at 6pm

AnniversaryParty2015

Fun for the whole family! Great food and better company.
Wear a costume (please keep it family friendly) and come for a great annual event.
The party is FREE and all are welcome – past, present or future members of FTX and their families and friends!
However; if you’re joining us for dinner, then purchase meal tickets here in advance so we can get an accurate count and get the right amount of food. Sign-up today!

Strength / Skillwork

Bench Press
8-5-3-3-3+
50-60-70-80-90%
Last set should be max # of reps at 90% of 1RM.

WOD

“Olander”

Chipper, For Time, 25:00 CAP
400m Run
3 M/U
10 Squat Clean, 135/95#
8 HSPU
25 Russian KBS, 70/55#
19 Burpees
78 D/U
19 Burpees
78 D/U
8 HSPU
25 Russian KBS, 70/55#
3 M/U
10 Squat Clean, 135/95#
400m Run

Rx+: as written
Rx: 3 C2B, Power Cleans 115/75#, 1-abmat HSPU, 55/35# KB, 300 Singles

We’re making this one up as Pete was travelling during his B-Day back in August.
Note: If you’re comparing this year versus how you did in previous years, note that each year we’ve increased the # of Squat cleans by 1! :)

Elements

Chipper, For Time, 25:00 AMRAP
400m Run
3 Pull-ups
9 MB Squat Clean, 30/20#
8 Push-ups
25 Russian KBS, 35/25#
19 Burpees
78 Singles

Olander.jpg

Friday October 19

October 18th, 2018
by:

Strength / Skillwork

Snatch 1-1-1-1-1
Clean 1-1-1-1-1
Deadlift 1-1-1-1-1

WOD

With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)

Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible. (Start on weight where you failed the snatch.)
Once you cannot clean the weight, deadlift for as long as possible. (Start on weight where you failed the clean.)
Record total wt. of the 3 heaviest weights achieved.

jessicaolysnatchreg2016

Elements

20:00 AMRAP Chipper
– 4 Alt. DB Snatch 35/25#
– 6 Alt. DB Hang Clean 35/25#
– 8 KB Deadlift 70/55#
– 10 Cal. on Bike
– 15 Leg Lifts
– 20 Mt. Climbers (1ct)

Thursday October 18

October 17th, 2018
by:

Upcoming Events

7th Anniversary Party
Saturday, October 27th at 6pm

AnniversaryParty2015

Fun for the whole family! Great food and better company.
Wear a costume (please keep it family friendly) and come for a great annual event.
The party is FREE and all are welcome – past, present or future members of FTX and their families and friends!
However; if you’re joining us for dinner, then purchase meal tickets here in advance so we can get an accurate count and get the right amount of food.

Strength / Skillwork

None today

WOD

fire-heart-961194_1280

Today, everyone is going to feel the Burn!

5 Rounds of: (Maintain yellow, but push for blue or red where indicated)
15 Box Jumps (may open hips in the push off) (Push to red on rounds 2-5)
15 KB Sumo Deadlift High Pull
15 Supermans (blue)
50 Double-Unders
15 Shoulder Push-ups
15 Prisoner Squats
15 Toes To Bar
REST until you are back in green zone or 2:00 if you don’t have a monitor
———————
Rx+: 24/20″ Box, 55/35# KB, 3’/4′ Gap between feet and hands on Shoulder push-ups
Rx: 20/18″ Box, 35/20# KB, 100 Singles, Standard Push-ups, Leg Lifts
Score includes your rest time, including round 5.

Beginners or those that haven’t been working out regularly should do 3-4 rounds.

Elements

Do main WOD today.

Wednesday October 17

October 16th, 2018
by:

Upcoming Events

7th Anniversary Party
Saturday, October 27th at 6pm

AnniversaryParty2015

Fun for the whole family! Great food and better company.
Wear a costume (please keep it family friendly) and come for a great annual event.
The party is FREE and all are welcome – past, present or future members of FTX and their families and friends!
However; if you’re joining us for dinner, then purchase meal tickets here in advance so we can get an accurate count and get the right amount of food.

Specialty Classes

FTX Gold – 2:30pm

Strength / Skillwork

1 mile run for time
(Alternate is 2K row for time)

WOD

– No measure –
4 Rounds of:
– 1 minute of Front lever progression
– 5 Weighted ring dips or progression thereof
– 8 BB Good mornings (lt.-med. wt.)
– :30-:60 ea. Plank, Left Plank, Right Plank, Bird Dog left, Bird Dog Right.

Record your best set of wtd. ring dips

Elements

5 Rounds for time:
10 Cal Bike
10 Box Dips
10 Banded Good Mornings
10 Ring Rows
10 Mt. Climbers (2 ct)
10 Leg Lifts

ParkerElizabethPushupWeb

Tuesday October 16

October 15th, 2018
by:

Specialty Classes

Yoga at 7:30pm

Strength / Skillwork

None today. Warm-up extra well for shoulder work and the deep squat work.

WOD

For time: (Advanced)
5 ring handstand push-ups
5 squat cleans, 185 / 125 lb.
10 strict handstand push-ups
10 squat cleans, 155 /105 lb.
20 handstand push-ups
20 squat cleans, 135 / 95 lb.
40 ring dips
40 squat cleans, 95 / 65 lb.

This is Advanced Rx+ and Rx. This will be a very challenging and long WOD. You will end up doing 75 heavy squatting reps and 75 shoulder taxing reps. Be smart!
Rx+ – As written
Rx – Skip initial 2 sets of 5

For time: (Intermediate)
5 strict handstand push-ups
5 squat cleans, 155 / 105 lb.
10 handstand push-ups
10 squat cleans, 135 / 95 lb.
20 ring dips
20 squat cleans, 95 / 65 lb.
40 push-ups
40 squat cleans, 75 / 55 lb.

This is intermediate Rx+ and Rx. This is a lot of volume on 2 primary movements. Consider Elements if you are not used to these # of reps.
Rx+ – As written.
Rx – 1 Abmat for HSPUs and Power Cleans.
If you choose Rx, this will be a much shorter WOD. In that case, do a 500m row for time afterwards.

Elements

3 rounds for time of:
20 push-ups
20 DB squat cleans, 30s/20s

Rx+ – As written
Rx – Knee push-ups
If you choose either of these, also do the 500m row for time afterwards.

Cash-out

This is additional work for those that do Elements or Intermediate Rx.

500m Row for time

 

 

 

Monday October 15

October 14th, 2018
by:

Bible Reading Group

Tonight at 8:30pm. All are welcome!

Strength / Skillwork

Shoulder Press
8-5-3-3-3+
50-60-70-80-90%
Last set should be max # of reps at 90% of 1RM.

WOD

For time: (Time cap 25:00)
10 Rounds of:
10 Back Squats
100m Sprint
Rest :30 sec

100m = Wall to Far white line to Wall to far white line. 3x length of FTX floor.
Rx+ = 135/95
Rx = 115/75
Pick a wt. where you can go unbroken with full ROM and still run at a decent clip. In any case, the wt. should not be more than 50% of your 1RM. This is going to wreck your legs if you don’t work out 4-5x a week. If you are a 2-3x a week person then do 6 rounds. If you are new or haven’t lifted in a while, do Elements.

On this WOD we are challenging athletes in a different way via volume in a single lift. Often we build intensity with going faster and heavier. Usually when we increase volume it’s across multiple exercises, like a long chipper for example. But today is volume on a single lift, which we do less often do to the inherent risk to the unprepared. So please keep this in mind and train smart!

Elements

For time: (Time cap 20:00)
10 Rounds of:
10 Wall Ball 20/14#
100m Sprint
Rest :30 sec

Deam_Squat

Week of October 15 through 20

October 14th, 2018
by:

Upcoming Events

7th Anniversary Party
Saturday, October 27th at 6pm

AnniversaryParty2015

Fun for the whole family! Great food and better company.
Wear a costume (please keep it family friendly) and come for a great annual event.
The party is FREE and all are welcome – past, present or future members of FTX and their families and friends!
However; if you’re joining us for dinner, then purchase meal tickets here in advance so we can get an accurate count and get the right amount of food.

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is Saturday, October 27th. Order by Tuesday, October 23rd.
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.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We’ll post next day’s WOD here the day before.

This week, in regards to our strength cycle, we are into the second week of a variant of the 5-3-1 Strength Program. For more information on this Strength Program see this website (Note the author uses some strong language). The 5-3-1 Strength Program is a well-known and proven system. We have used it at FTX on many an occasion with positive results. We are going through one cycle of it now, will do something different in November and will be back to 5-3-1 in December.

This upcoming week starts with very challenging WODs on Monday and Tuesday. As always we encourage you to train smart. This week you will see a bit of running as we are trying to still get a bit of it in before we will be stuck indoors for winter! After Monday and Tuesday, a rest day or our no measure day will be in order. We’ll finish the week out with a cardio focused WOD on Thursday, a strength focused WOD on Friday, and a WOD that requires strength, cardio and gymnastics for Saturday.

It is our hope you enjoy this week’s programming of functional movements that are constantly varied and meant to be done at high intensity. Keep in mind that quality of movement and range of motion come before going heavier and faster. Train smart!

Saturday October 13

October 12th, 2018
by:

Specialty Classes

Family WOW! class @ 10am – Great workout for the whole family!

FamilyKids

Strength / Skillwork

None today

WOD

7 Rounds For Time:

  • 10 KB Snatch, Right Arm (55/35 lb)
  • 1 Rope Climb
  • 10 KB Snatch, Left Arm (55/35 lb)
  • 1 Rope Climb
  • 200m Run

Rx+ – As written
Rx – 35/20# / 10 Hanging Knee Raises
If weather is bad, then do 3 indoor laps instead of outdoor 200m run.

Friday October 12

October 11th, 2018
by:

Strength / Skillwork

Bench Press
8-5-5-5-5+
50-60-65-75-85%
Last set should be max # of reps at 85% of 1RM

Rope Climb Skillwork

Ropeclimbing

WOD

FTX BW FGB

1:00 of:

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

Rx+ – As written
Rx – Pull-ups w/ band (note color in comments), Push-ups

Elements

Do main WOD today

Thursday October 11

October 10th, 2018
by:

Upcoming Events

7th Anniversary Party
Saturday, October 27th at 6pm

AnniversaryParty2015

Fun for the whole family! Great food and better company.
Wear a costume (please keep it family friendly) and come for a great annual event.
Purchase meal tickets here so we can get an accurate count and get the right amount of food.

Strength / Skillwork

10 Cals on Bike for time

WOD

– No measure –
Perform 4 Rounds of:
– 4 Tripod to handstand progressions
– 4 Skin the cats
– 15 OHS
– 5-20 reps of GHD situps (Do no attempt 10+ reps in a given round unless you’ve been regularly doing GHD situps!)

For the OHS, you will use rounds 1 – 3 as a warm-up. On round 4 go for the heaviest set of 15 possible.
If you can’t do OHS, then work on doing squats against a wall.

Elements

4 Rounds of:
Intervals of 1:00
(Switch exercises each interval)
– Singles
– RKBS 35/25#
– 8 Count Body Builders (each one = 8 reps)
– :20s Hold each plank position (Level, right & left)