Tuesday July 26

July 25th, 2016
by:

Strength / Skillwork

Back Squat
4×10, 1×20
40, 50, 60, 70% + 55%
Record number of reps @55% on last set. Do more than 20 if you can but the number is likely to be lower.

WOD

SB Chipper (20:00 cap)

  • 400m SB Run
  • 10 Ball Slams – Burpees
  • 20 Uneven Push-ups (ALT hands on SB)
  • 30 SB Squat
  • 40 Cleans, over shoulder
  • 50 SB Lunge
  • 60 Shoulder to Shoulder Presses (S2O)
  • 70 Step-ups (knee height box)

IHS_0-359_0068

Monday July 25

July 24th, 2016
by:

Strength / Skillwork

Additional warm-up to PR on the Benchmark.
2 Rounds of:

  • 200m Run
  • 11 KBS
  • 5 Pull-ups

Rest between rounds and go quick on the 1st and sprint on the second round. Rest a few minutes before the real WOD.

WOD

“Helen”
3 rounds for time:

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

DirtRunner

Week of July 25 through 30

July 24th, 2016
by:

Specialty Classes

CYoga – Tuesday 7:30 pm.
Olympic Lifting – Saturday 10:00am.

Dirt Runner

DirtRunner

Come join our 2nd Annual outing to the Dirt Runner course. Bring the whole family! Invite your friends! Have a blast! Save the date! More info here.

Announcements

CinderellaPaleoLogo

We are now working with Cinderella Paleo to bring you healthy ready-to-eat meals to FTX. Meals are delivered on Monday and Thursday evenings and will be stored in our fridge. You can pick them up at FTX at your convenience. Orders need to be submitted by Thursday 12pm for the following week. This stuff is delicious!

Order here.

WODs

For full details on WODs please see Wodify.

Monday – Pull-up/ “Helen”
Tuesday – Back Squat / Med. long chipper w/ Burpees, Push-ups, Squats, Cleans, Lunges, Presses & Step-ups.
Wednesday – Long warm-up / WOD w/ Heavy S2o + D/Us.
Thursday – Double WOD – #1 – Deadlift & T2B / #2 – Ft. Squats & Burpees.
Friday – FTX Obstacle Course.
Saturday – Bench Press / WOD w/ Running, KBS & HSPUs.

Saturday July 23

July 22nd, 2016
by:

Strength / Skillwork

Thruster warm-up to WOD wt.

WOD

30:00 AMRAP, ALT rounds w/ Partner:

  • 200m Run
  • 5 Thrusters
  • 10 Bar-facing Burpees
  • 15 Slam Balls
  • 200m Row

Alternating rounds, but partner starts next round when other partner starts row.

Competitor Team: 155/105#, 50/30# SB
Athlete Team: 115/75#, 30/20# SB
Health Team: Lighter wt. on thrusters, 20/15# SB.

JorieClean

Friday July 22

July 21st, 2016
by:

No 6:30pm class tonight due to party.

FTX CrossFit Games Party – Come join us at Bulldog Ale House from 6pm to 9pm. We’ll be watching the CrossFit Games events on ESPN. Located at 1021 Fountain View Dr., Carol Stream, IL 60188.

Strength / Skillwork

Over-head lunge w/ Barbell
12 – 12 – 10 – 10 – 8 – 8
1 count on all sets. Start with an empty BB make broad adjustments on 2nd and 3rd set.

WOD

F.G.B. – style
Three 5 minute rounds each consisting of 1:00 of work of each of the following 5 exercises and followed by 1:00 of rest:

  • D/U
  • Ring Row
  • Push-ups
  • Hang Clean
  • Wall Ball

Athlete (Rx): Shoulders under Rings, 95/65#, 14/10# MB
Health: Singles, Heels under rings, 65/35#, Lighter MB

OHLunge

Thursday July 21

July 20th, 2016
by:

Strength / Skillwork

Turkish Get-up (TGU)
4×3 (per side)
Start light. Do 3 unbroken reps on 1 side. You can not lower the KB during the set. 8 sets total, 4 per side.

WOD

Everything Below For Time! (20:00 cap)

Buy-in: Run 400m

4 Rounds of:

  • 5/5 1-arm Russian KBS
  • 10 2-arm American KBS
  • 5/5 S20
  • 10 Figure 8s w/ Uppercut

Cash-out: 200m Run w/ KB + Row 1000m

Start in heats of up to 7, with 5:00 Delays.
Competitor: 55/35#
Athlete: 35/20#
Health: Less Wt.

IluvKBs

Wednesday July 20

July 19th, 2016
by:

Strength / Skillwork

None today. Go through each of the movements and make sure you understand them.

WOD

Chipper, For Time (30:00 Cap)

  • 50m Sled Push Outside (low grips)
  • 10 Cleans
  • 15 S2O
  • 20 Deadlift
  • 25 OTB Burpees
  • 30 Pull-ups
  • 35 T2B
  • 40 Wall Balls

Start in Heats of 2 on the sled. Start next heat on half minute marks as soon as sled is available. Use only 1 bar per person max.
Competitor: (3) 45# plates 155/105#, 20/14#
Athlete: (2) 45# plates 115/75#, 20/14#
Health: (1) 45# plates 95/65#, 14/10#

sleddrag

Tuesday July 19

July 18th, 2016
by:

Specialty Classes

CYoga – 7:30pm-8:30pm

Strength / Skillwork

Shoulder Press
(2×5) 4×3
Warm-up: (2×5, 50 + 60%)
Then: 70, 80, 90, 90+%

Push Press
5×3
70, 80, 85, 90, 90+%

WOD

6 Rounds of:
Intervals 1:00 On / :30 Off
Start where you left off each round.

  • 20 D/U
  • 10 K2E
  • 5 Pull-up

Athlete: as written
Health: Singles (20 reps), Oil Drill, Ring Row

Jumprope

Monday July 18

July 17th, 2016
by:

Announcement

We’re always improving!

New Equipment – We’ve added several pieces of new equipment: 2 new Bella bars, 100s of lbs of bumper plates, 2 x 35 lb. KB, 4 x 25 lb. KB, and more.
Trainers receive new certifications – Peter received his M1 Cert for SMR and Andres his level 1 for SMR.

Check-out our Kids’ Classes!

FTXKids

Strength / Skillwork

This is a prep for the WOD, not to try to PR.
Perform a 200m Row
10 D/L@ 50% of today’s weight
10 Box Jump.
3x
w/ increasing D/L Wt. 50/65/90% of weight in the WOD.

WOD

“Christine”

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

Week of July 18 through 23

July 17th, 2016
by:

Specialty Classes

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

We’re always improving!

New Equipment – We’ve added several pieces of new equipment: 2 new Bella bars, 100s of lbs of bumper plates, 2 x 35 lb. KB, 4 x 25 lb. KB, and more.
Trainers receive new certifications – Peter received his M1 Cert for SMR and Andres his level 1 for SMR.

Upcoming Events

2016 CrossFit Games Party

Join us this Friday at Bulldog Ale House in Carol Stream from 6pm-??. We’ll be watching Friday evening’s CrossFit Games events on ESPN and having an all around good time. 1021 Fountain View Dr. / Carol Stream, IL 60188.

Dirt Runner

DirtRunner

Come join our 2nd Annual outing to the Dirt Runner course. Bring the whole family! Invite your friends! Have a blast! Save the date! More info here.

Announcements

CinderellaPaleoLogo

We are now working with Cinderella Paleo to bring you healthy ready-to-eat meals to FTX. Meals are delivered on Monday and Thursday evenings and will be stored in our fridge. You can pick them up at FTX at your convenience. Orders need to be submitted by Thursday 12pm for the following week. This stuff is delicious!

Order here.

WODs

For full details on WODs please see Wodify.

Monday – Deadlift / “Christine”
Tuesday – Shoulder Press & Push-Press / Interval training consisting of D/Us, K2E and Pull-ups.
Wednesday – Chipper WOD w/ 30 min. time cap.
Thursday – Turkish get-up/ KB WOD.
Friday -OH Lunge / FGB Style w/ D/U, Ring Row, Push-up, Hang-Clean & Wall Ball.
Saturday – 30:00 Partner AMRAP w/ Run, Thruster, Burpee, Slam Ball and Row.

Saturday July 16

July 15th, 2016
by:

Please note:
Today we are running a variant on our obstacle course. We will only have classes at 8am, 9am and 10am. All will be done outside. Do to our SMR course, if you have to go inside please be quiet and don’t disrupt class. Thank you!

Strength / Skillwork

Warm-up and have a trainer review any obstacle as needed.

All Outdoor O-Course (SMR event inside)

  1. Run 800m w/ SB
  2. 20 Wall Balls w/ SB
  3. 20 Ball Slams
  4. Run 400m (no SB)
  5. Full length parking lot farmer carry and back
  6. Tires and Balance Beams
  7. Low crawl
  8. Cargo Net
  9. Weaver
  10. Double Pull-up Bar
  11. Ramp
  12. Body Hurdles
  13. Ramp
  14. Run 400m (no SB)
  15. 10 Tire Flips
  16. Carry Bag for 200m
  17. Row 500m

Any failed or skipped obstacle will require 10 Burpees to go to the next obstacle.
Rx+: as written, with 30/20# SB, 70/55# KB on farmer carry, 50#/30# on bag
Rx: 20/15# SB, 1st Run is 400m, 55/35# KB on farmer carry, 40/20# Bag
Scaled: list any missed obstacles in comments, lighter weight SB, lighter bag

 

Friday July 15

July 14th, 2016
by:

Please note that this Saturday we will only have classes at 8am, 9am and 10am. We are running our O’Course!

Strength / Skillwork

Front Rack Lunge
12 – 12 – 10 – 10 – 8 – 8
1 count on all sets. Start with an empty BB make broad adjustments on 2nd and 3rd set.

WOD

FGB Style, 3 Rounds with 1:00 of:

  • Forward-Backward Shuttles
  • Pull-ups
  • Deadlift
  • Box Jump
  • HSPU

Competitor (Rx+): 155/105# BB, 30/24″ Box
Athlete (Rx): 115/75# BB, 24/20″ Box, 1-abmat HSPU
Health: Ring Rows, Step-ups, HR Push-ups

Work from East-West. Shuttle runs are from beam to beam. 1 point per length on shuttles, 2 points for down and back.

JessicaDoToday

Thursday July 14

July 13th, 2016
by:

Please note that this Saturday we will only have classes at 8am, 9am and 10am. We are running our O’Course!

Strength / Skillwork

Clean
3 – 3 – 3 – 3 – 3
50 – 60 – 70 – 80 – 90%

WOD

Outside WOD, For time
Buy-in: ALL obstacles! From Tires to Ramp.
4 Rounds of: (on a mat in parking lot)

  • 7 Burpees
  • 14 Ball Slams
  • 21 Russian KBS

10 Burpees if you have to skip an obstacle.

Competitor: Rx+ version of obstacles, 30/20# SB, 55/35#
Athlete: Rx version of obstacles, 20/15# SB,35/20#

Cinderella Paleo orders need to be in by noon today (Thursday) for next week. Order here.

CinderellaPaleoLogo

Wednesday July 13

July 13th, 2016
by:

Please note that this Saturday we will only have classes at 8am, 9am and 10am. We are running our O’Course!

Strength / Skillwork

Front Squat
3×5, 3×4, 3×3
40 – 50 – 60 % Fast Reps
65 – 75 – 85%
90 – ?? – ??%

WOD

10 Rounds For Time, of:

  • 150m Row
  • 15 Push-ups
  • Rest 1:00

Multiple Heats if needed. 2nd Heat start at 1:00. EVERYONE, check your own rest time to start again. Total Time for score, counting Rest.

Rowers

Tuesday July 12

July 11th, 2016
by:

Strength / Skillwork

Turkish Get-up (TGU
1/1 – 1/1 – 1/1 – 1/1 – 1/1
Start @ 35/20# KB or less and work your way up.

WOD

CLASS WIDE TEAM AMRAP (20:00)
[Repeat from 6/12/2015, check class scores.]

1 Point per:
– 4 D/Us or 10 Singles
– T2B or 2 Leg Lifts
– Deadlift, 115/75#
2 Points per:
– DB Thrusters, 30s/20s
5 Points per:
– Rope Climb

Record Reps on notepads w/ pen whenever you switch stations.
ALL math will be done at the end of the WOD. (i.e. 120 D/U = 30 reps + 1000 Singles = 100 reps, 130 points from class Jump Rope) Total Score is divided by # of Athletes in class.

StephanieBrick

Monday July 11

July 10th, 2016
by:

Strength / Skillwork

Bench Press
10 – 10 – 10 – 10 – 10
40 – 50 – 60 – 70 – ?? %
Use safety catches!!!

WOD

3 Rounds, For Time
20 Ground to Overheads (Double KB/DB)
40 Double-Unders

You may use KBs or DBs. 2 at a time.
Competitor (Rx+): 45s/30s, D/Us
Athlete (Rx): 35s/20s, Doubles or 120 Singles
Health (Scaled): 20s/15s, Doubles or upto 120 Singles

July4

Week of July 11 through 16

July 10th, 2016
by:

Specialty Classes

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

Upcoming Events

SMR (Self Myofascial Release) Workshop – This next Saturday 7/16. There’s still room! More info and sign-up here.

RumbleRollers

Announcements

CinderellaPaleoLogo

We are now working with Cinderella Paleo to bring you healthy ready-to-eat meals to FTX. Meals are delivered on Monday and Thursday evenings and will be stored in our fridge. You can pick them up at FTX at your convenience. Orders need to be submitted by Thursday 12pm for the following week. This stuff is delicious!

Order here.

WODs

For full details on WODs please see Wodify.

Monday – Bench Press /
Tuesday – Turkish Get-up (TGU) / Class-wide Team AMRAP w/ D/U, T2B, Deadlift, Thrusters & Rope Climb.
Wednesday – Ft. Squat / WOD w/ Row and Push-ups.
Thursday – Clean / WOD w/ O’Course buy-in and then Burpees, Ball Slams & Russian KBS.
Friday -Ft. Rack Lunge / FGB Style w/ Shuttles, Pull-ups, Deadlift, Box Jump & HSPU.
Saturday – FTX O’Course.

Saturday July 9

July 8th, 2016
by:

WOD

5 Rounds For Time, Partner MB WOD:

  • 20 Chest Throws
  • 5 Burpees together
  • 20 Side Throws
  • 5 Burpees together
  • 20 Ricochet Wall Balls
  • 5 Burpees together
  • 200m Run (Share load as desired)

Throws are from 8′ apart, 2 floor mats.1 MB per team.
Competitor Team: 30/20# MB
Athlete Team: 20/14# MB
Health Team: 14/10# MB or less

Seven Sons Farms Delivery Today
3:00pm – 3:30pm

screenshot-sevensons.net 2015-01-02 07-52-00

Brazilian BBQ Pool Party Today!
3:30pm – ???

Brazil

 

Friday July 8

July 7th, 2016
by:

Strength / Skillwork

None

WOD

Perform 5 rounds of:

  • 10 Back Squats @ 60-95% of 1RM
  • 400m Run

Rest 3:00

Score = Run time minus :01 for every 10 pounds squatted (round down)
(You’re recording time for each round)
Rd 1 – 10 reps @ 60%
Rd 2 – 8 reps @ 70%
Rd 3 – 6 reps @ 80%
Rd 4 – 4 reps @ 90%
Rd 5 – 2 reps @ 95%
Time for Run starts as soon as you rack your BB.

MollyBDay

 

Thursday July 7

July 6th, 2016
by:

Strength / Skillwork

Bench Press / DB Bench Press / Push-ups

2×10 @ 40 -50% (warm-up)

5 super-sets of 3 movements:

  1. 8 reps of Bench Press @ 70-75%
  2. 8 reps of DB Bench
  3. 8 Push-ups.

24 reps per superset.
DBs should be the same weight for each set.
Take plenty of Rest between Supersets.
Use safety catches!!!

WOD

10:00 AMRAP of:

  • 10 Good Mornings, 75/45#
  • 10 Oil Drills
  • 10 GHD Hip Ext.
  • 10 Indian Sit-ups

Order your meals here from Cinderella Paleo today by noon for next week.

Ribs

Wednesday July 6

July 5th, 2016
by:

Strength / Skillwork

Clean & Jerk
5 – 4 – 3 – 2 – 1 – 1
Build up to 1 RM or a little over BW, whichever comes first.

WOD

FTX “Relativity”

4 Rounds for time of:

3 Rounds of:

  • 500m Row
  • 400m Run

Rest 1:00 between rounds
1 Round of 10 Clean & Jerks

Record the time for each of the 4 rounds (3 of row/run and 1 of C&J) separately.
Competitor (Rx+): M-4:00 / W-4:15 caps on Row/Run, C&J @ 100% of BW
Athlete (Rx): M-4:30 / W-4:45 caps on Row/Run, C&J @ 75% of BW
Health: M-5:00 / W-5:30 caps on Row/Run, C&J @ 50% of BW

IF YOU MISS EVEN 1 TIME CAP FOR Rx+ or Rx YOU ARE Scaled!!

AlColdSteel

Tuesday July 5

July 4th, 2016
by:

Skillwork / Strength

Back Rack Lunge
12 – 12 – 10 – 10 – 8 – 8
1 count on all sets. Start with an empty BB make broad adjustments on 2nd and 3rd set.

WOD

KB Tabata, :20/:10 split, 8x Each
Rest 1:00 after all 8 rounds @ one movement. (14:00 Duration)

Competitor (Rx+): 70/55#, 55s/35s, 35/20#
Athlete (Rx): 55/35#, 35s/20s, 30/15#
Health: Less Weight as needed.
Set up all KBs of the same weight together. Do a walk through with big classes to make sure there are enough, or else adjust starting positions.

NickMU

Monday July 4

July 3rd, 2016
by:

Today we are only open from 9am-11am.
Happy 4th of July!

WOD

AMRAP (as many rounds as possible) in 31 minutes to honor the 31 Heroes who gave their lives on August 6, 2011

8-6-11 reps in memory of August 6, 2011

  • 8 Thrusters (155/105#)
  • 6 Rope Climbs (15 ft. ascent)
  • 11 Box Jumps (30″/24″)

Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45#/25#). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

Scaled 1:
8 115/75# Thruster
6 Pull-ups
11 Box Jumps, 24/20″
(30/20# sandbag)

Scaled 2:
8 75/45# Thruster
6 Ring Rows
11 Box Jumps, 20/18″
(no sandbag)

2016-05-30 15.38.36

Week of July 4 through July 9

July 3rd, 2016
by:

Specialty Classes

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

Upcoming Events

Brazilian Night Social – Saturday, July 9. 3:30pm – ???. Come hungry! Sign-up via Wodify:

  1. Go to www.ftx.wodify.com and buy the Brazilian BBQ “Session”. $10 for adults / $5 for kids
  2. Then via Wodify register for the Brazilian BBQ “class” under personal and group training.

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

Brazil

Announcements

CinderellaPaleoLogo

We are now working with Cinderella Paleo to bring you healthy ready-to-eat meals to FTX. Meals are delivered on Monday and Thursday evenings and will be stored in our fridge. You can pick them up at FTX at your convenience. Orders need to be submitted by Thursday 12pm for the following week. This stuff is delicious!

Order here.

SevenSonsVan

Our next delivery date for Seven Sons is this next Saturday, July 9th. Order by the end of this Monday, July 4th. Great quality farm fresh meats, dairy and more delivered to FTX CrossFit. No minimum orders. Buy just what you want and need.

Order here.

WODs

For full details on WODs please see Wodify.

Monday – Partner Hero WOD – 31. (Only open from 9am-11am)
Tuesday – Back Rack Lunge / Tabata WOD w/ Russian KBS, KB S2O & KB C-Crunches.
Wednesday – C&J / FTX “Relativity” w/ Row, Run and C&J.
Thursday – Bench Press supersets / 10:00 AMRAP of Good Mornings, Oil Drills, GHD Hip Extensions & Indian Sit-ups.
Friday – WOD w/ Back Squat & Run.
Saturday – Partner WOD w/ Medicine Ball.

Saturday July 2

July 1st, 2016
by:

We will only be open from 9am-11am on the 4th of July. Have a great weekend celebrating our freedom!

Strength / Skillwork

Deadlift
EMOTM 3 – 3 – 3 – 3 – 3 – 3
45 – 55 – 65 – 70 – 75 – 80%
Stop @ any percentage if the movement becomes very slow or you can not keep your back “straight”. Repeat any remaining sets with less weight.

WOD

Pick one of the following:

“Grace”
For time:
30 Clean & Jerks @ 135/95#

“Heavy Grace”
For time:
30 Clean & Jerks
Rx+ = 185/125#
Rx = 155/105#

G2OJorie

Friday July 1

June 30th, 2016
by:

On July 4th we’ll be open only from 9am-11am. Have a great 4th of July weekend!

Skillwork / Strength

Sled Sprint Relay! (# are per Athlete in class)
5 Sled Backward drags
5 Sled Pulls with straps

WOD

“The Lioness!”

Happy Birthday Molly!

26 minute AMRAP:

26 Cal row
7 Jump Squats
26 box jumps (26”)
1 lap with SB (50/30#)
26 D/U
9 Burpees
26 1 arm ALT DB Snatch (45/30#)
7 Jump Squats
26 OH Lunges (45/25# plates)
1 lap with SB (50/30#)
26 ALT DB Thrusters (45/30#)
9 Burpees
26 Goblet Squats (55/35 KB)

IHS_0-359_0927

 

Thursday June 30

June 30th, 2016
by:

Skillwork / Strength

Snatch
3×3, 3×2, 3×1
45 – 55 – 65%
75 – 80 – 85%
90 – 95 – ??%

WOD

For Time , (10:00 cap)
75 Wall Balls
75 KBS
150 D/U

Athlete: 20/14# MB, 55/35# KB
Health: Lighter weights, 300 Singles

wallballs

Wednesday June 29

June 28th, 2016
by:

Skillwork / Strength

Deadlift
6×3
50 – 60 – 70 – 80 – 85 – ??% 

WOD

Tabata :40 on / :20 off

4x each movement

  • Alt. DB Snatches
  • Hang Squat Cleans
  • T2B
  • Double KB S2O
Rest 1:00 after each movement is completed. Use that time to transition to next movement.
Start anywhere and then go in order.
 
Athlete: 45/30# DB, 95/65# BB, 35/20s KB
Health: Lighter DB, MBSC instead of BB cleans, leg raises & lighter KBs.
 
JessicaBOTRkbsBW

Tuesday June 28

June 27th, 2016
by:

Special Hours for Monday, July 4th = 9am-11am only.

Specialty Classes

CYoga 7:30pm

Skillwork / Strength

Shoulder Press
6×5
50 – 60 – 70 – 80 – 85 – ?? %

WOD

20:00 AMRAP
200m Run
200m Row
200 Singles or 50 D/U

– Count 1 rep per finished movement. You must finish the full distance or all the reps to count as ONE rep.
– Go in any order as long as you do all 3 movements before any repeating.

FireTeamInst

Monday June 27

June 26th, 2016
by:

Skillwork / Strength

Clean
3×3, 4×2
50 – 60 – 70%
80 – 85 – 90 – 95%

WOD

15-12-9 of: (10:00 cap)
Clusters
C2B Pull-ups

Competitor: 115/75#, C2B
Athlete: 95/65#, Pull-up
Health: 65/35# Jumping Pull-up

ObstacleCourseNew

Week of June 27 through July 2

June 26th, 2016
by:

Specialty Classes

CYoga – Tuesday 7:30 pm.
Beg. and Intermediate Olympic Lifting – Thursday 5:30pm.

Upcoming Events

Brazilian Night Social – Saturday, July 9. 3:30pm – ???. Come hungry! Sign-up via Wodify:

  1. Go to www.ftx.wodify.com on buy the Brazilian BBQ “Session”. $10 for adults / $5 for kids
  2. Then via Wodify register for the Brazilian BBQ “class” under personal and group training.

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

Brazil

Announcements

CinderellaPaleoLogo

We are now working with Cinderella Paleo to bring you healthy ready-to-eat meals to FTX. Meals are delivered on Monday and Thursday evenings and will be stored in our fridge. You can pick them up at FTX at your convenience. Orders need to be submitted by Thursday 12pm for the following week. This stuff is delicious!

Order here.

SevenSonsVan

Our next delivery date for Seven Sons is Saturday, July 9th. Order by Monday, July 4th. Great quality farm fresh meats, dairy and more delivered to FTX CrossFit. No minimum orders. Buy just what you want and need.

Order here.

WODs

For full details on WODs please see Wodify.

Monday – Clean / Short WOD w/ Clusters & C2B.
Tuesday – Shoulder Press / 20:00 AMRAP w/ Run, Row & D/U.
Wednesday – Deadlift / Tabata of DB Snatchs, Hang Squat Cleans, T2B & KB S2O.
Thursday – Snatch / Med WOD w/ Wall Balls, KBS & D/Us.
Friday – “Lioness” – Molly’s B-Day WOD Chipper.
Saturday – Deadlift / “Grace” or “Heavy Grace”.

Saturday June 25

June 24th, 2016
by:

Skillwork / Strength

None today

WOD

FTX CrossFit O’Course

It’s back up! And we’re ready to run it!!!!

Friday June 24

June 23rd, 2016
by:

Skillwork / Strength

Shoulder Press
EMOTM 5 – 5 – 5 – 5 – 5 – 0 – 3
50 – 60 – 70 – 70 – 75 / 80%+
FAST Reps except last set.
Set-up ALL weights needed.

WOD

3 Rounds For Time:

  • 10 Overhead Squats
  • 10 Push-Presses
  • 10 Bar-Facing Burpees

Competitor: 135/95# BB
Athlete: 115/75# BB, w/ Front Squat
Health: 65/35# BB w/ Front Squat

FireTeamMollyJudge

Thursday June 23

June 22nd, 2016
by:

Skillwork / Strength

(EMOTM 3 – 3 – 3 – 3 – 3 – 3)
Heavy 4 – 4 – 4 – 4

50 – 60 – 70 – 70 – 75 – 75%
Set-up ALL weights needed.

EMOTM – FAST Reps w/ 3 Box Jump Circuit.
Set up 3 – 4 Jump circuits around the gym near squat racks. Squat near people with similar jump ability.
Some Jump options: – Thin Wood Boxes @ 16 or 20″, Thick soft boxes @ 20 or 24″, Regular Box Jump only.

Then Heavy: 85 – 90 – 90+ – 90+%, Rest 2:00 after each set. (No Jumps)

WOD

4 Rounds For Time: (10:00 Cap)

  • 7 T2B
  • 14 Push-ups
  • 21 D/U

FireTeamWendy

Wednesday June 22

June 21st, 2016
by:

Skillwork / Strength

Clean & Jerk
(2 – 2 – 2) 1 – 1 – 1 – 1 – 1
Warm-up sets: 3×2 (50-70%)
Working Sets: 5×1 (80-100%)

If you are newer or haven’t been lifting consistently, then stick with lower weights and work on form.

WOD

7:00 AMRAP

  • 2 M/U
  • 10 Wall Balls

Competitor: Ring or Bar M/U, 30/20# MB
Athlete: 5 C2B P/U, 20/14# MB
Health: 10 Ring Rows, 14/10# MB

FireTeamPete