Monday June 26

June 25th, 2017
by:

Strength / Skillwork

Bar Muscle-up Skillwork
Bench Press
20-20-20
35-45-55%

WOD

EMOTM (Death-by AFTER round 10):

  • 20 Double-Unders
  • 10 Wall Ball
  • 1 Bar Muscle-Up

+1 rep on each exercise on Rd. 11, IF you successfully completed all of rounds 1-10. Your score will be successfully completed rounds + extra reps on the final failed round.
Rx+: 20/14# MB
Rx: 40 singles (is allowed), 14/10# MB, C2B Pull-up (be ready for the next CF Open ladies!)

Elements

5 Rounds of 1:00 intervals:

  • Calorie Row
  • Burpees
  • Step-ups
  • Ball Slam

Week of June 26 to July 1

June 25th, 2017
by:

Announcements

We are making improvements! We are adding classes and more options! See our guide to our specialty classes below.

Our summer FTX Kid’s Program is going on now! Our regular FTX Kid’s classes are Tuesday through Thursday at 4:30pm-5:30pm. And during the summer we have classes on Mondays, Wednesdays and Fridays at 11am-12pm. The classes at 11am have a different focus each week.

This week – 6/26-6/30 – Sport Explode – For 8+ year olds seeking that advantage in their respective sports.
Nex week – 7/3-7/7 – Fun Fitness for 4-7 year olds! For the young kids.
We are alternating for the rest of the summer each week between Fun Fitness and Sport Explode.

Upcoming Events

Saturday, July 8th (11am-1pm) – Networking Social and Fitness Equipment Garage Sale
Come share and support our members. Tell us about your businesses so that we can support each other. Bring samples, flyers, brochures, business cards, etc. We’ll have tables and chairs setup for this. Also, bring any fitness related equipment you don’t use any more to sell. Bring bikes, roller blades, mats, weights, skiis, anything fitness/sports related. You can even bring that old Ab Exerciser!

Saturday, July 29th – Mission Ready Partner Competition
A 2 WOD competion + 2 Floaters (Each partner will do 1 floater)
Sign-up at FTX with your partner for one of two time options:

  • a) 8am WOD 1 & 9am WOD 2
  • b) 10am WOD 1 & 11am WOD 2

Seven Sons Farm

Next delivery is Saturday, July 22nd. Order by Monday, July 17th.
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.

Specialty Classes

We offer a variety of classes that focus on different fitness elements. Remember that our main CrossFit classes can be scaled and adapted to any fitness level and can accommodate any situation.

Yoga – It’s Back! – Tuesday 7:30pm
Burn! – Non-stop cardio action – We offer this class at various times throughout the week.
FTX Gold – Specifically designed for those over 55 – Wednesday 2:30pm
Family Class – This is a free class for the whole family – Saturday 10:00am
Lift Like a Girl – Barbell class for women only – Saturday 11:00am

CrossFit WODs

Our WODs will be posted here on our website on daily basis, but we will no longer publish a weekly overview. However; our members will now be able to see WODs in the Wodify APP a week in advance!

 

Saturday June 24

June 23rd, 2017
by:

Strength / Skillwork

None today

WOD

ObstacleCourseNew

For those that have done our course before, enjoy running it again but please be careful if you’re a little rusty on our obstacles. For those that have never run our O’Course, you will spend the class hour learning the various obstacles and getting to practice some of them to familiarize yourself with our course. There is not enough time in one hour to learn all the obstacles and run the O’Course. Please keep this in mind.

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

Elements

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

*Row if needed, injury/weather

Friday June 23

June 22nd, 2017
by:

Strength / Skillwork

Bench Press
3-3-3-1-1-1-1-1
3 reps @ 50-60-70%
1 rep @ 80-90-95-100% PR?

WOD

“Rankel”

Complete as many rounds as possible in 20 minutes of:

  • 225 pound Deadlift, 6 reps
  • 7 Burpee pull-ups
  • 10 Kettlebell swings, 2 pood
  • Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

 

HeroJohnRankel

Elements

20:00 AMRAP

  • 100 Singles
  • 50 Flutter Kick / Scissors (1ct) Alternate each round
  • 25 DB Push-press, 20s/12s
  • 10 Cal. Row

Thursday June 22

June 22nd, 2017
by:

Strength / Skillwork

Shoulder Press
3-3-3-1-1-1-1-1
3 reps @ 50-60-70%
1 rep @ 80-90-95-100% PR?

WOD

No measure WOD
5 Rounds of:

Sled Day! Work in with others. Rest as needed.

  • 1 Sprint Drag, 40 yards ” (Plate Sled)
  • 1 Rope-Tire Pull (Tire and Rope)
  • [Work with a partner if needed to pull the big tire.]
  • 1 Sprint Push, 40 yards (Dog Sled)
  • 1 Backwards Drag, 60′ (Prowler)
  • 1 Lateral Walk, 40′ (plate sled, w loop attachment around waist)

Elements

“Jerry”

For time:

  • 1-mile run
  • 2K Row
  • 1-mile run

Wednesday June 21

June 21st, 2017
by:

Strength / Skillwork

Running Skillwork
Back Squat
3-3-3-1-1-1-1-1
3 Reps @ 50-60-70%
1 Rep @ 80-90-95-100% PR?

WOD

25:00 Cap
Buy-in: 5/2 Rope Climbs
————–
Then: 6 Rounds of

  • Run 400m
  • 1 Backyard Obstacle
    ————–
    Cash-out: 5/2 Rope Climbs

There are 6 backyard obstacles. Do each one of them 1x as part of the WOD for Rx+. Go in any order.
For Rx you are allowed to replace anyone of the obstacles with anyone of the other obstacles.
For the Ramp run touch the top 10x after running up the face of the ramp.
Rx+ does 5 rope climbs a the beginning and end (this IS part of the time!)
Rx: does 2 Rope climbs at the beginning and the end.

Elements

18:00 AMRAP

  • Run 1 Lap
  • 20 Russian KBS, 30/20#
  • 10 Ring Rows

Tuesday June 20

June 19th, 2017
by:

Strength / Skillwork

Deadlift
3-3-3-1-1-1-1-1
DO NOT FORCE the PR!
Warm-up with Tempo sets at a 5151 Pace for all sets of 3.
3 Reps @ 40-50-60%
1 Rep @ 70-80-90-95-100+%

WOD

FGB-Style, 1:00 intervals for 3 rounds

  • DB Snatch
  • Wall Balls
  • Ball Slams
  • Burpee Box Jump
  • Figure 8 w/ uppercut
  • REST

Rx+: 70/50#, 30/20#, 50/30#, Burpee w/ 20″ Box Jump, 35/25# KB
Rx: 45/30#, 20/14#, 30/20#, Regular Burpee, 20/15# KB

Elements

Do 4 Rounds of the MetCon, No REST. Record total reps.
Rx weight: 30/20#DB, 14/10#MB, 15/10#KB

Monday June 19

June 18th, 2017
by:

Strength / Skillwork

Snatch
3-3-3-3-1-1-1-1
Below is a recommendation to progress to your 1RM:
Sets of 3 @ 40-50-60-70
Sets of 1 @ 80-90-95-100%

WOD

Class Wide AMRAP, 20:00

  • Burpees
  • Over-box Jumps, 24/20″
  • Wallballs, 30/20# @ 9/8′
  • Cleans, 95/65#
  • Calorie Row

[1 Rule: you must do reps in multiples of 10. 10, 20, 30, etc…
Not unbroken, but before switching exercises]

Score = Total # of reps done divided by the # of participants + the total 1RM poundage of the participants. Make sure not to count the weight of anyone in the class who snatches but does not do the class WOD.
Example: a class of 6 athletes Snatch a total of 660lbs. and do: 160 Burpees, 140 Overbox Jumps, 240 Wallballs, 200 Cleans, 300 calorie Row
= 660/6+160+140+240+200+300
= 1150 “Reps”

Because the score is total reps you may do as many reps as you want of any movements and as few of any of the others.
Use pen and paper to keep track of reps. Record the number you did whenever you switch stations.

Elements

10 Rounds of:

  • 5 push-ups
  • 5 ring rows
  • 10 Goblet Squats, 30/20#
  • 5 Supermans
  • 5 Leg Lifts + Oil Drill w/ twist

Week of June 19 through 24

June 18th, 2017
by:

Announcements

Our summer FTX Kid’s Program is going on now! Our regular FTX Kid’s classes are Tuesday through Thursday at 4:30pm-5:30pm. And during the summer we have classes on Mondays, Wednesdays and Fridays at 11am-12pm. The classes at 11am have a different focus each week.

This week – 6/19-6/23 – Fun Fitness for 4-7 year olds! For the young kids.
Next week – 6/26-6/30 – Sport Explode – For 8+ year olds seeking that advantage in their respective sports.
We are alternating for the rest of the summer each week between Fun Fitness and Sport Explode.

Seven Sons Farm

Next delivery is Saturday, July 22nd. Order by Monday, July 17th.
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.

Specialty Classes

Tuesday & Thursday 9:00am – Burn!
Tuesday 7:30pm – Burn!
Wednesday 2:30pm – FTX Gold (55+)
Saturday 10:00am – Family WOW!

CrossFit WODs

For full details on WODs please see Wodify.

Monday – Snatch / Class-wide Team AMRAP w/ Burpees, OTB Jumps, Wall Balls, Cleans & Rowing.
Tuesday – Deadlift / FGB Style WOD w/ DB Snatch, Wall Balls, Slam Balls, Burpee Box Jumps & Figure 8 KB.
Wednesday – Running Skillwork & Back Squat / Longer WOD w/ Rope Climbs, Running & Obstacles. 
Thursday – Shoulder Press / Sled drags.
Friday – Bench Press / “Rankel” Hero WOD
Saturday – FTX Obstacle Course.

Elements WODs

Great for beginners and advanced CrossFitters alike.
(Note: These WODs can also be done as an alternate during our regular classes as well. These WODs focus more on body weight movements, light weights, no barbells, and are more cardio focused.)

Monday – Long WOD w/ Push-ups, Ring Rows, Goblet Squats, Supermans & Leg Lifts.
Tuesday – Interval Training w/ DB Snatch, Wall Balls, Slam Balls, Burpee Box Jumps & Figure 8 KB.
Wednesday – 18 min. AMRAP w/ Running, Russian KBS & Ring Rows.
Thursday – “Jerry” Hero WOD.
Friday – 20 min. AMRAP w/ Singles, Core Exercises, DB Push Press & Rowing.
Saturday – No elements on Saturdays.

Saturday June 17

June 16th, 2017
by:

Strength / Skillwork

Shoulder Press
3-3-3-3-3-3-3
Warm-up with: Bent-over Flyes for 3×8
40-50-60-70-80-85-85%

WOD

Chipper, For Time:
(30:00 Cap)

  • 50 Pull-ups
  • 60 Double-Unders
  • 50 Air Squat
  • 60 Double-Unders
  • 50 Leg Lifts
  • 60 Double-Unders
  • 50 Supermans
  • 60 Double-Unders
  • 50 Lunges
  • 60 Double-Unders
  • 50 Push-ups

 

Friday June 16

June 15th, 2017
by:

Strength / Skillwork

Bench Press
3-3-3-3-3-3-3
40-50-60-70-80-85-85%

WOD

“Helen”

Three rounds for time:

  • Run 400 meters
  • 21 Kettlebell swings 55/35#
  • 12 Pull-ups

Elements

5 Rounds for time of:

  • 400m Run/Row
  • 15 Russian KBS, 35/20#
  • 10 Jumping Pull-ups

 

Thursday June 15

June 14th, 2017
by:

Strength / Skillwork

Core Cash-out today after WOD.

WOD

For 5 Rounds

  • L-sit
  • 3+3 Single leg Box Jumps
  • 6 Box Jumps @ 80-85% of 1HM
  • 3 Weighted Strict Dips
  • 3 Bar Muscle-ups
    (Attempt a strict Bar M/U)
  • 3 Ring Muscle-up
    (Attempt a strict Ring M/U)

Lastly: Do a Core Cash-out after all 5 rounds.

Muscle-ups may be up or down the progression ladder. Such as: Weighted, Strict, Kipping, Jumping, Catching Drills, Pull-ups, etc.

Elements

22:00 AMRAP

  • 8 Bench dips
  • 8 Ring Rows
  • 12 Hanging Leg Lifts
  • 12 Calorie Row

 

Wednesday June 14

June 13th, 2017
by:

Strength / Skillwork

Warm-up to 50% of 1RM on the Deadlift.

WOD

Interval Weight Training (IWT) – 5 Rounds
10 Deadlift
2:00 of: Shuttle Run/Row/Bike/Jump Rope/Burpees
REST 2:00
Score = ALL “Reps” + Best 2 Lifts in Pounds

Rx: The 2 sets that you count as your best must be unbroken, i.e. touch and go.

Go in any order you desire through the “cardio” movements, doing each one only 1x. Scoring 1 rep for each of the following:
Two 10 yard shuttle runs = 1 rep
20 Singles or 5 D/U = 1 rep
1 Calorie Row = 1 rep
1 Calorie Bike = 1 Rep
1 Burpee = 1 rep

Elements

4 Rounds for time of:

  • 10 Burpees
  • 10 KB Deadlift, 70/55#
  • Run 200m
  • Row 200m
  • 200 Singles

 

Tuesday June 13

June 12th, 2017
by:

Strength / Skillwork

Clean & Jerk
1-1-1-1-1-1-1-1
1 Rep @ 60-70-80-85-90-95-100% – PR?

WOD

There are 3 separate AMRAPs, pick one WOD based on team size, to keep the scores separate. Try to do a Team of 3 if possible. But only one barbell per team.

Teams of 3 or partner or individual
10:00 AMRAP
Perform as many Combo reps as possible. Alternate the reps between the three athletes and keep a continuous count. Everyone should do the same weight on the team.
One Combo Rep consists of: (1) Power Clean, Hang Squat Clean, Jerk

Rx+: 165/115#
Rx: 105/70#

Elements

5 Rounds of:

  • 5 DB Combos (Straight Leg Deadlift, Hang Clean, Push-press)
  • 15 Scissors
  • 25 Flutter Kicks (1ct)
  • 50 Singles

20/15# DBs

RogerHeatherDBSnatch

Monday June 12

June 11th, 2017
by:

Strength / Skillwork

Front Squat
3-3-3-3-3-3
55-65-75-85-85-85%

WOD

Long Tabata 1:00 On :30 Off, 4x Alternating Movements

  • Hang Cleans
  • Wt. Step-ups (knee ht.)
  • Russian KBS
  • Burpees

Rx: 95/65# BB, 20s/15s DB/KB, 35/25# KB

Elements

20:00 AMRAP

  • 10 DB Cleans, 30s/20s
  • 20 Step-ups
  • 20 Russian KBS, 30/20#
  • 10 Burpees
  • 1 Lap Run (200m)

FrancesS2O

Week of June 12 through 17

June 11th, 2017
by:

Announcements

We’ve started our summer FTX Kid’s Program. We now have additional classes on Mondays, Wednesdays and Fridays at 11am-12pm. The classes at 11am have a different focus each week.

This week – 6/12-6/16 – Sport Explode – For 8+ year olds seeking that advantage in their respective sports.
Next week – 6/19-6/23 – Fun Fitness for 4-7 year olds! For the young kids.
We are alternating for the rest of the summer each week between Fun Fitness and Sport Explode.

Seven Sons Farm

Next delivery is Saturday, July 22nd. Order by Monday, July 17th.
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.

Specialty Classes

Tuesday & Thursday 9:00am – Burn!
Tuesday 7:30pm – Burn!
Wednesday 2:30pm – FTX Gold (55+)
Saturday 10:00am – Family WOW!

CrossFit WODs

For full details on WODs please see Wodify.

Monday – Ft. Squat / Long Tabata w/ Hang Cleans, Step-ups, Russian KBS & Burpees.
Tuesday – C&J / Team & Partner AMRAPs w/ Power Clean, Hang Squat Clean & Jerk.
Wednesday – IWT w/ Deadlifts & Cardio movements. 
Thursday – No measure gymnastics accessory work.
Friday – Bench Press / “Helen”
Saturday – Shoulder Press / Longer Body Wt. Chipper.

Elements WODs

Great for beginners and advanced CrossFitters alike.
(Note: These WODs can also be done as an alternate during our regular classes as well. These WODs focus more on body weight movements, light weights, no barbells, and are more cardio focused.)

Monday – 20 min. AMRAP w/ DB Cleans, Step-ups, Russian KBS, Burpees & Running.
Tuesday – Longer WOD w/ DB Straight-leg Deadlifts, DB Cleans, DB Push-press, Scissors, Flutter Kicks & Singles.
Wednesday – Medium WOD w/ Burpees, KB Deadlift & lots of cardio.
Thursday – 22 min. AMRAP w/ Bench Dips, Ring Rows, Leg Lifts & Rowing.
Friday – Longer WOD w/ Running, Rowing, Russian KBS & Jumping Pull-ups.
Saturday – No elements on Saturdays.

Saturday June 10

June 10th, 2017
by:

Strength / Skillwork

None today

WOD

ObstacleCourseNew

For those that have done our course before, enjoy running it again but please be careful if you’re a little rusty on our obstacles. For those that have never run our O’Course, you will spend the class hour learning the various obstacles and getting to practice some of them to familiarize yourself with our course. There is not enough time in one hour to learn all the obstacles and run the O’Course. Please keep this in mind.

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

Elements

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

*Row if needed, injury/weather

Friday June 9

June 10th, 2017
by:

Strength / Skillwork

Handstand Push-ups
4-4-Max

WOD

:15 On / :30 Off, 6x Through
[Alternating Movements]

  • Shoulder to Overhead
  • Box Jump (open hips coming off the box)
  • Ball Slam (Ball must get higher then head)
  • 75′ Shuttle Run (1 rep for every 15′)

Rx+: 95/65# BB, 24/20″ Box, 30/20# SB
Rx: 75/45# BB, 20/18″ Box, 20/15# SB

Elements

6 Rounds of:

  • 15 DB Push-press, 20s/12s
  • 20 Step-ups (knee height)
  • 15 Ball Slams, 20/15#
  • 200m Run (1 lap)

Thursday June 8

June 8th, 2017
by:

Strength / Skillwork

None today.

WOD

No measure, i.e. not for time.
5 Rounds of:

  • 10 Barbell Hip Thrusters
  • 8 Top-Down KB Flyes
  • 6 Barbell Bent over Rows
  • 4+4 (1-arm) DB Shoulder Press

Choose your own weights, start light and build up as form allows. Sets may be broken but complete the total reps. Rest as needed throughout!

Elements

5 Rounds of:

  • Run 800m
  • 30 Military Sit-ups

Wednesday June 7

June 8th, 2017
by:

Strength / Skillwork

Olympic Lifting w/ focus on Clean

After the WOD do:
Shoulder Press
8-8-5-5-5
8 Reps @ 50-60%
5 Rep @ 70-80-80-80%

WOD

For 15 Rounds of EMOTM perform:
[Apply “Death-by” rules on Round 16]
3 Cleans
5 Over-Bar Burpees
7 Deadlift

Everyone will attempt to do 15 rounds, and then if there is no failed rounds begin adding 1 rep per exercise on round 16. If you do not advance to round 16 record the number of rounds completed.
Rx+ 155/105# BB
Rx: 115/75# BB

Elements

For 20 Rounds of EMOTM perform:
4 MBSC, 30/20#
6 Burpees
8 KB Deadlift, 70/55#

Tuesday June 6

June 5th, 2017
by:

Strength / Skillwork

Clean
3-3-3-1-1-1-1-1
3 Reps @ 55-65-75%
1 Rep @ 85-95-100% – PR attempts

WOD

6:00 AMRAP

  • 4 Burpee – C2B Pull-ups
  • 8 Front Squat

Rest 6:00
6:00 AMRAP

  • 4 Turkish Get-ups (2+2)
  • 8 DB Front Rack Lunges, In-place

Score = Total Reps from both AMRAPs

Do either AMRAP first.
Rx+: 135/95# BB, 55/35# KB, 50/35# DBs
Rx: Burpee Pull-up, 95/65# BB, 35/20# KB, 30/20# DBs

Elements

6 Rounds of:

  • 10 Scotty-Bobs, 25s/15s
  • 12 Goblet Squats, 35/25#
  • 10 DB Push-press, 25s/15s
  • 12 Goblet Lunges, 35/25#

FrancesSled

Monday June 5

June 5th, 2017
by:

Strength / Skillwork

Wall Ball Skillwork
K2E/T2B Skillwork

WOD

Progressive AMRAP Chipper
(Work in heats of 7)
Run 400m
10 T2B
15 Wall Balls
20 Pull-ups
25 Burpees
30 Calorie Row

Rx+: 30/20# MB, C2B Pull-up
Rx: 20/14# MB, Pull-ups
3 Rounds of the above workout:
Round 1: Do as many reps as you can from 0:00 – 2:00, then Rest from 2:00 – 4:00, Count you reps!
Round 2: Start over and work from 4:00 – 8:00, then Rest from 8:00 – 10:00, Count you reps!
Round 3: Begin the full chipper at the 10:00 mark and go to completion For Time.

[Subtract :05 for each rep you did in Rd. 1+2 AFTER the Run.]
Final time = Chipper time – 10:00 – (Reps x :05)

Elements

20:00 AMRAP

  • Run 1 Lap
  • 10 Leg Lifts
  • 10 Supermans
  • 10 Ring Rows
  • 10 Burpees

 

Week of June 5 through 10

June 5th, 2017
by:

Announcements

We’ve started our summer FTX Kid’s Program. We now have additional classes on Mondays, Wednesdays and Fridays at 11am-12pm. The classes at 11am have a different focus each week. Here’s a schedule for the next two weeks:

This week – 6/5-6/10 – Fun Fitness for 4-7 year olds! For the young kids.
Next week – 6/12-6/16 – Sport Explode – For 8+ year olds seeking that advantage in their respective sports.

Seven Sons Farm

Next delivery is this next Saturday, June 10th. Order by this Monday, June 5th.
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.

Specialty Classes

Tuesday & Thursday 9:00am – Burn!
Tuesday 7:30pm – Burn!
Wednesday 2:30pm – FTX Gold (55+)

CrossFit WODs

For full details on WODs please see Wodify.

Monday – Wall Ball Skill & T2B/K2E Skill / Chipper w/ Running, T2B, Wall Ball, Pull-ups, Burpees & Row.
Tuesday – Cleans / 2 Short AMRAPs w/ a) Burpees & Ft. Squats b) TGUs & Front Rack Lunges.
Wednesday – OLY skillwork & Shoulder Press / EMOTM WOD w/ Cleans, Burpees & Deadlifts.
Thursday – No measure accessory work.
Friday – HSPUs / Interval Training w/ S2O, Box Jump, Ball Slam & Shuttle Runs.
Saturday – FTX CrossFit O’ Course! (There’s an alternate for those that don’t want to do O’ Course.)

Elements WODs

Great for beginners and advanced CrossFitters alike.
(Note: These WODs can also be done as an alternate during our regular classes as well. These WODs focus more on body weight movements, light weights, no barbells, and are more cardio focused.)

Monday – 20 min. AMRAP w/ Running, Leg Lifts, Supermans, Ring Rows & Burpees.
Tuesday – Longer WOD w/ Scotty Bobs, Goblet Squats, DB Push Press & Goblet Lunges.
Wednesday – EMOTM WOD w/ MBSC, Burpees & KB Deadlifts.
Thursday – Long Running WOD w/ Sit-ups.
Friday – Do main WOD today.
Saturday – No Elements on Saturdays.

Saturday June 3

June 2nd, 2017
by:

No regular classes today. We are holding our annual Fire Team Challenge & Fundraiser. For those that aren’t doing the Fire Team Challenge & Fundraiser, you are welcome to come out, watch and cheer.

At home WOD for those not participating the Fire Team Challenge & Fundraiser – Run a 5k for time.

This Saturday

Fire Team Challenge & Fundraiser – Saturday, June 3. More info here. FTX CrossFit will not have regular classes today Saturday 6/3 due to this event.

FireTeam_2

Friday June 2

June 1st, 2017
by:

Note: No regular classes tomorrow on Saturday 6/3 due to the FTX CrossFit Challenge & Fundraiser

Strength / Skillwork

Jump Rope Skillwork
Max. D/Us

WOD

:20 On / :20 Off Bodyweight Intervals, 6x Through
[Alternate through the movements]
Lateral Shuttle Runs, 10′
Bear Crawl, 1 rep per 4′
Walking Lunges
Bounding Hops, 1 rep every 4′
REST

Go back and forth on the shuttle run, 1 point per length, 2 points for down + Back.
Set up 24′ Bounding Hop &Bear crawl length, 6 points per length.
Rest will equal 1:00 total at the end of each round.

Elements

5 Rounds For Time of:

  • 400m Run
  • 24′ Bear Crawl
  • 12 Lunges
  • 12 Ring Rows

PeterTGU

Thursday June 1

May 31st, 2017
by:

Strength / Skillwork

Kettlebell Skillwork

WOD 1

30 Kettlebell Combos: 1/2 TGU + 3 G2O + 1/2 TGU
Each rep consists of a Turkish Get-up to the standing position, Then bring the KB down and perform 3 snatches or Clean & Jerk on the same arm. On the 3rd catch resume the Turkish get-up and go down to the floor. That is 1 combo rep out of 30. Switch sides and do 15 per side.

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

WOD 2

10 Cal Row for Time
and
1:00 Row for Distance

Elements

18:00 AMRAP

  • 10 American KBS, 30/20#
  • 10 Russian KBS
  • 10 Push-press (5/5)
  • 10 C-crunch

JessicaRegionals2017a

Wednesday May 31

May 30th, 2017
by:

Strength / Skillwork

Rope Climb for time
Rx+ from seated position & legless
Rx w/ no jumping

WOD

“Black Death” , 1:00 Intervals of:
Tire Flips
Ball Slams
Rope Climb
REST
(named after our own Megan Black, not the bubonic plague)

Start anywhere but then go in order.
Rx+: Large Tires, but not the huge tractor tires, 50/30# SB, NO Jump on Rope Climb
Rx: Same Tires as Rx+, 30/20# SB, Jumping for Rope Climb is allowed.

Elements

4 Rounds of 1:00 Intervals:
Jump Rope
Ball Slams, 20/15#
Ring Rows/Jumping Pull-ups (alternate as desired)
Leg Lift, Flutter kick, Sit-ups, Scissors
(pick 1 each round, no repeat)

MurphatthePark2017

Tuesday May 30

May 29th, 2017
by:

Strength / Skillwork

Olympic Lifting Skillwork

WOD

:30 Intervals, rotate stations. Start on any lift but then go in order. Go through the list for 5 Rounds.
Cleans
REST
Deadlift
REST
Bench Press
REST
[3:00 Rounds, counting the Rest]

[Count all reps for each lift separately. Enter it into WODify for your final score.]
Rx+: Clean – 155/105, D/L – 225/155, Bench – 135/95#
Rx: Clean – 115/75, D/L – 165/115, Bench – 95/65#

Elements

5 Rounds of:

  • 10 MB Squat Cleans, 30/20#
  • 15 KB Deadlift, 70/55#
  • 10 Push-ups
  • 15 Flutter Kicks (2-ct)

JessicaJohannaRegionals2017

Week of May 29 through June 3

May 29th, 2017
by:

Upcoming This Weekend

Fire Team Challenge & Fundraiser – Saturday, June 3. More info here. FTX CrossFit will not have regular classes this next Saturday due to this event.

FireTeam_2

Seven Sons Farm

Next delivery is Saturday, June 10th. Order by, June 5th.
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.

Specialty Classes

Tuesday & Thursday 9:00am – Burn!
Tuesday 7:30pm – Burn!
Wednesday 2:30pm – FTX Gold (55+)

CrossFit WODs

For full details on WODs please see Wodify.

Monday – Closed.
Tuesday – Oly lifting skillwork / Interval training w/ Bench Press, Cleans & Deadlift.
Wednesday – Rope Climb / WOD w/ Tire flips, Rope Climb & Slam Ball.
Thursday – Kettlebell Skillwork / WOD w/ KB Combo / Rowing
Friday – Jump Rope Skillwork / Bodyweight Interval Training.
Saturday – FTX CrossFit Fire Team Challenge & Fundraiser. No regular classes.

Elements WODs

Great for beginners and advanced CrossFitters alike.
(Note: These WODs can also be done as an alternate during our regular classes as well. These WODs focus more on body weight movements, light weights, no barbells, and are more cardio focused.)

Monday – Closed.
Tuesday – Longer WOD w/ MBSC, KB Deadlift, Push-ups & Flutter Kicks.
Wednesday – Interval Training w/ Balls Slams, Jump Rope, Ring Rows/Jumping Pull-ups & Core Work.
Thursday – 18 min. AMRAP w/ KBS, KB Push-press & KB C-Crunches.
Friday – Longer WOD w/ Running, Bear Crawl, Lunges & Ring Rows.
Saturday – No Elements on Saturdays.

Monday May 29

May 28th, 2017
by:

Memorial Day

We are closed today.
Please remember the cost of Freedom on this day.

MemorialDay2017

Saturday May 27

May 26th, 2017
by:

Today we will be doing Murph at Northside Park from 10am-12pm. There will be a 10am class and 11am class at the park.|
We will not be logging into Wodify per se. You may do so via your mobile device or computer at home to record your Murph time. In any case, if you log into either of these 2 classes via Wodify know that they will NOT count against your class attendance limits for the month. Essentially this one is a freebie.

Directions from FTX to the Park. We are meeting on the north side of Northside Park. There’s a parking lot by the baseball fields.

FTX2Park

P = Park here. X = Monkey Bars. We will start and end Murph here.

Capture

Strength / Skillwork

None. Do a thorough warm-up.

WOD

“Murph”

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.

1 Mile Course – Start at the monkey bars. Stay on outside path until you get to back side of the hill. Then follow path that goes to the left of the hill. Follow that and cut right on path that takes you to playground. Then turn left and get back on outer path until you can cut left to get to the bridge that leads over to the scout cabin. Follow that to north parking lot. Cut through parking lot and head back down to the monkey bars.

1mile

Scaled:
1/2-Mile Run
50 Jumping Pull-ups
100 Push-ups
150 Air Squats
1/2-Mile Run

1/2 Mile Run Route – To Scout Cabin and back.

HalfMile

Kids’ Murph, 15:00 AMRAP
.2 miles
1x Through Monkey bars
10 Push-ups
10 Squats

Kid’s Route – .2 miles

KidsRoute

Friday May 26

May 25th, 2017
by:

Announcements

Please remember that on Saturday, this weekend, we will be doing Murph at Northside Park. We will not have regular classes at FTX on Saturday. And on Monday we will be closed.

Capture

Meet on the North side of Northside Park. P = Park here. X = Monkey Bars. This is where we will start and finish Murph.

Watch Jessica compete at the CrossFit Central Regional in Nashville via YouTube on the CrossFit channel or via the Games FB Live feeds. We’ll also try to have our very own feed via our FB page.

Strength / Skillwork

Speed & Agility Work
Max Ht. Box Jump

WOD

“Hug your KB” 20-16-12 of:

  • KB Squat
  • KB Walking Lunge (1-ct)
  • KB Step-ups* (1-ct)

*Run 400m after each round.

How it looks: Do 20 reps of each exercise then run a 400m, do 16 reps of each exercise then run another 400m and finally do 12 reps of each exercise and then run 1 last 400m.
– Hold 1 Kettlebell however you want. Perform 2 Burpees every time you set your KB down except when you run. NO Kettlebell during your run!
Rx+: 55/35#
Rx: 35/25#

Elements

18:00 AMRAP

  • 20 Air Squats
  • 20 Leg Lifts
  • 20 Lunges
  • 20 Scissors

JessicaDoToday

Thursday May 25

May 24th, 2017
by:

Strength / Skillwork

None today

WOD

ObstacleCourseNew

For those that have done our course before, enjoy running it again but please be careful if you’re a little rusty on our obstacles. For those that have never run our O’Course, you will spend the class hour learning the various obstacles and getting to practice some of them to familiarize yourself with our course. There is not enough time in one hour to learn all the obstacles and run the O’Course. Please keep this in mind.

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

Elements

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

*Row if needed, injury/weather

Wednesday May 24

May 23rd, 2017
by:

Strength / Skillwork

Speed & Agility Skillwork

WOD

3 Rounds For Time

  • 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: allows a Kip  wherever applicable, and Pistols to a 12″ box

Elements

8 Rounds For Time:

  • 4 Shoulder Push-ups
  • 8 Bench Dips
  • 12 Lunges
  • 4 Ring Rows
  • 8 Push-ups
  • 12 Squats

jessicaolysnatchreg2016

Tuesday May 23

May 22nd, 2017
by:

Strength / Skillwork

Running Skillwork
Agility Drill
Broad Jump

WOD

FGB Style, 1:00 Intervals, 3x through

  • Hang Clean
  • Shoulder to Overhead
  • Frankenstein Squat
  • Good Mornings
  • Sumo Deadlift High Pull
  • REST

You must have at least 15# bumper plates on the bar! You are going to want to drop the Barbell a lot!
Rx+: 95/65 #
Rx: 65/45 #

Elements

4 Rounds of 1:00 Intervals
[Single Dumbbell on all lifts]

  • DB Snatch, Alternating 30/20#
  • DB Squat
  • DB Straight Leg Deadlift
  • DB Press (alternate every 5 reps)
  • DB Lunge

JonSDHP