Tuesday January 16

January 15th, 2018
by:

Specialty Classes Today

Yoga – 7:30pm – 8:30pm / For today and the rest of January, the Yoga class will not count against attendance limits! Take advantage of this great class!

Strength / Skillwork

Front Squat
3-3-3-1-1-1-1
50-65-80% @ 3 reps
90-95-97-100+% @ 1 rep
(Get a PR on this for the challenge)

WOD

Happy 31st Birthday Jon Hughes!
Speed Tabata :16 on / :31 off, Alternating movements for 8 Rounds through the list of:

  • Hang Snatch
  • Over the Box Jump
  • Lateral Shuttle Run, 5 yards
  • Rest

Rx+: 95/65#, 20/16″ Use the small wooden boxes for OBJ.
Rx: 65/45#, Regular Box Jump 20/18″

HappyRowingCouple

Elements

18:00 AMRAP
20 Alt. DB Snatches,30/20#
20 Box Jumps/Step-ups, 20/16″
20 D/U or 100 Singles

Note: On the shuttle runs you will end up running 100 yds each round (5 yds x 5 per direction x 4 directions)

Monday January 15

January 14th, 2018
by:

FTX New Year Challenge – Check out our board at FTX for this week’s Group Challenge. Everyone stays in the same groups as last week, but the challenges will be new! Sorry about the technical difficulties last week, but I think we’ve got everyone up and running. If anyone has any problems, please email us or grab us at the box. Looking forward to seeing lots of gold PR stars!

Strength / Skillwork

Warm-up for the Triple Threat of “Girls” Benchmark WODs

WOD

Do only one of the following Benchmark WODs. A PR on one will count for the challenge!

Amanda
For time complete:
9-7-5

  • Muscle-ups
  • Snatch 135/95#

Christine
3 rounds for time:

  • 500m Row
  • 12 Deadlifts, Bodyweight
  • 21 Box Jumps, 20″

Linda
For time complete:
10-9-8-7-6-5-4-3-2-1

  • Deadlift @ 1.5x Bodyweight
  • Bench Press @ Bodyweight
  • Clean @ 3/4 Bodyweight

Elements

Burn! 13

A PR on Burn! 13 will also count for the challenge.
:20 Kettlebell Intervals, 10 Rounds (40:00)

  • 1-arm Russian KBS (Left) (:20)
  • 1-arm Russian KBS (Right) (:40)
  • Ribbons 1 = 2 reps (1:00)
  • Cleans, any style (Left) (1:20)
  • C-Crunch (1:40)
  • Cleans, any style (Right) (2:00)
  • Russian Twist (2:20)
  • Floor Press (Left) (2:40)
  • Floor Press (Right) (3:00)
  • TGU (left) 1 = 5 reps each (3:20)
  • TGU (right) 1= 5 reps each (3:40)
  • REST :20 (4:00)

Rx+: 35/25# Rx: 20/15#

Week of January 15 through 20

January 14th, 2018
by:

Upcoming Events

FTX Clinic – Rope Climb & D/U 12pm – 2pm / If you want to learn climb a rope and do double-unders, or improve your efficiency on them, then this clinic is for you. Great for all levels! Purchase your spot here, then use Wodify to register for the class.

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is this Monday, January 15th.
Black Ops Competition – January 27th – 7:30am – 12:30am – All info here / Register here. Spots are filling up fast!
CrossFit Open – Register via the main CrossFit Games site. We will be having awesome announcement events, intramural activities and a great closing party. Stay tune for all we have planned surrounding the CrossFit Open! 

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold (65+) – Wednesday 2:30pm – 3:30pm
Family WOW! – Saturday 10am – 11am – As of 1/1/18, though this is still a free class for kids and adults who bring a kid, everyone does have to have some sort of an active membership or at least one session available.

Seven Sons Farm

Next delivery is Saturday, February 17th. Order by this Tuesday, February 13th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

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

Order here.

WODs

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

Saturday January 13

January 13th, 2018
by:

Strength / Skillwork

Max. Set of Double-Unders (PR this for Challenge!)

Speed, Power & Endurance
4-5 athletes per heat. Everyone should perform this at least twice, with rest in between.
3 Wall Ball @ 8′
5 yard bear crawl
3 Burpees
5 Box Jumps, 24/20″

WOD

21:21 AMRAP

  • 21 Box Jumps, 24/20″
  • 21 Burpees
  • 21 DB Push-press, 30s/20s
  • 21 Calorie Row

Friday January 12

January 13th, 2018
by:

Strength / Skillwork

Shoulder Press
3-3-3-1-1-1-1
50-65-80% @ 3 reps
90-95-97-100+% @ 1 rep

WOD

HAPPY BIRTHDAY ETHAN BOGGS!
Chipper [w/ EMOTM interruption] (29:00 CAP)
– When the clock beeps do 5 / 3 Burpees, starting at the 1:00 mark –
29 SB Lunges (any carry)
29 C2B Pull-ups
29 Box Jumps
29 Handstand Push-ups
29 KB Squats

Rx+: 50/30# SB, 30/24″, 70/55# 5 burpees per beep
Rx: 30/20# SB, Pull-ups, 24/20″ 1 abmat HSPU, 55/35# KB, 3 burpees per beep.
[Add each missed rep as :01 if you do not beat the cap.]

Elements

4 Rounds of:
30 Lunges
15 Leg-Lifts
15 Push-ups
10 Calorie Row

Thursday January 11

January 10th, 2018
by:

Strength / Skillwork

Max. set of Double-Unders (PR for Challenge)

WOD

5 Rounds, build up more weight each round:

  • 5 Glute Bridge
  • 5 Bent-over Row
  • 5+5 SB Lateral Grab ‘n’ Throws*
  • 5 Lying Lat Pull-overs

* With a Sumo stance and a SB on the floor beside you, turn your body without taking a step and grab the SB and throw it across your body to the other side.

zwrow

Play a 4:00 round of the Fish Game on the rower.

Elements

8 Rounds, For Time:

  • 3 Banded Pull-ups
  • 5 MB Squat Cleans, 30/20#
  • 7 KB Sumo Deadlift High Pulls, 55/35#

Rest :30 after the full round

Wednesday January 10

January 9th, 2018
by:

Specialty Classes

FTX Gold (65+) – 2:30pm – 3:30pm

LeeFTXGold

Strength / Skillwork

1:00 Row for Distance

Max set of Ring and Bar Muscle-ups
Properly warm-up before attempting max sets. If you PR on either bar or ring, you can count it for the challenge.
If you can’t do either, then work on progressions.

WOD

Teams of 2: Alternate between Jump Rope* and Reps on the Chipper. Switch every 1:00.

  • 40 American KB Swing
  • 40 KB Squat (any hold)
  • 40 T2B
  • 40 Calorie Row
  • 40 KB Sumo Deadlift High Pull
  • 40 KB Shoulder to Overhead

*Count Jump Rope Reps for a bonus off of your chipper time. Subtract :01 for every 5 D/U or 20 Singles.

Rx+: 45/30#
Rx: 35/20#, Hanging Leg Raises

Elements

5 Rounds, For Time

  • 30 Step-ups
  • 25 Russian KBS
  • 20 Goblet Squats
  • 15 Hanging Leg Raise

Tuesday January 9

January 8th, 2018
by:

Strength / Skillwork

Bench Press (PR for Challenge)
3-3-3-3-3
1-1-1-1-1
40-50-60-70-80% @ 3 reps
90-92-95-97-100% @ 1 rep

BenchPress

WOD

Tabata 2:00/1:00, 4x each, Alternate movements.
Go in order, but you may start on any of them. Record All reps.

  • Wall Ball
  • Burpee
  • Hang Clean & Jerk

Rx+: 20/14#, 95/65#
Rx: 16/12#, 75/45#

Elements

5 Rounds For Time, of:

  • 20 Goblet Squats
  • 15 Burpees
  • 10 DB Hang Clean & Jerk, (30s/20s)

Monday January 8

January 7th, 2018
by:

Our 2018 FTX Health Challenge starts today!

Join one of the groups today and get working on the group challenge.

Strength / Skillwork

None today. Take extra time to warm-up.

WOD

“Diane”
For time:
21-15-9

  • Deadlifts 225/155#
  • HSPU

(PR for Challenge)

AlDeadlift

Elements

Burn 5

40:00 AMRAP

  • 100 Singles
  • 15 DB Squats
  • 10 Push-ups
  • 10 Lunge Jumps
  • 5 Burpees
  • 5 Calorie Bike / 8 Calorie Row

Rx: As Written, 20s/15s DB
Rx+: 30 Double-Unders, 30s/20s DB, Shoulder Push-ups, Hold 1 of the DBs during Lunge Jumps

Week of January 8 through 13

January 7th, 2018
by:

Upcoming Events

FTX Clinic – Clean & Jerk / SMR – 12pm – 2pm / 1.25hrs of C&J and .75hrs of SMR. If you want to improve your Clean & Jerk, then this clinic is for you. Great for all levels! Purchase your spot here, then use Wodify to register for the class.

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is Monday, January 15th.
FTX New Year Challenge – Starts this Monday, January 8th and goes for 6 weeks to February 16th. It’s free to FTX Members. Sign-up here.
Black Ops Competition – January 27th – 7:30am – 12:30am – All info here / Register here. Spots are filling up fast!

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold (65+) – Wednesday 2:30pm – 3:30pm
Family WOW! – Saturday 10am – 11am – As of 1/1/18, though this is still a free class for kids and adults who bring a kid, everyone does have to have some sort of an active membership or at least one session available.

Seven Sons Farm

Next delivery is Saturday, February 17th. Order by this Tuesday, February 13th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

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

Order here.

WODs

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

Saturday January 6

January 5th, 2018
by:

Specialty Classes

10:00am Family WOW! – Note: This is a free class for kids and adults with a kid, but as of 1/1/18 we are requiring that all participants have a membership/sessions in order to attend this class. This class won’t count against attendance limits, nor will it deduct from any sessions you may have.

Strength / Skillwork

Max. set of unbroken D/Us

Speed/Power/Endurance

5-6 athletes can perform at one time. Everyone do it at least twice.

  • 30′ of Lunges
  • Backward Sprint 30′
  • Bear Crawl 30′
  • Forward Sprint 30′

[use one 30′ lane per athlete. Athletes will go down and back 2x]

BurpeesDU.JPG

WOD

4 Rounds of :40 Circuits

  • DB Snatch
  • Ring Rows
  • MB Squat Clean
  • KB C-crunch
  • Calorie Bike
  • Rest

Friday January 5

January 4th, 2018
by:

Strength / Skillwork

Back Squat
10 – 10 – 10 – 10
45-55-65-75#

WOD

15:00 AMRAP

  • 3 Rope Climbs
  • 15 Hang Cleans
  • 45 Double-Unders

Rx+: as written, 115/75#
Rx: 1 Rope per round, 85/55#, 150 Singles

Ropeclimbing

Elements

22:00 AMRAP

  • 8 Ring Rows
  • 20 Lunges
  • 8 Cal. Row
  • 20 Goblet Squat, 35/25#

Thursday January 4

January 3rd, 2018
by:

FTX New Year Challenge – Starts next Monday, January 8th and goes for 6 weeks to February 16th. It’s free to FTX Members. Sign-up here!

Strength / Skillwork

Deadlift
10 – 10 – 10 – 10
45-55-65-75%

WOD

Class-Wide Team WOD: # of athletes x reps in the WOD + a bag holder
(One athlete must hold a bag overhead for 1:00, switch EMOTM. If they need to bring the bag down everyone must stop doing reps until they lift the bag up again. )

  • 25 Indian Sit-ups
  • 50 Russian KBS
  • 50 KB Figure 8 w/ uppercut
  • 50 Push-press
  • 50 KB Lunges (any hold)
  • 50 Wall Balls
  • 25 MB Squat Clean

40/30# Bag, 35/25# KB, 30/20# MB

BagShoulder

Elements

4 Rounds, For TIme:

  • 30 Russian KBS, 30/20#
  • 30 KB Lunge
  • 30 KB Presses, Alt. every 5 reps

Wednesday January 3

January 2nd, 2018
by:

Specialty Classes

FTX Gold (65+) – 2:30pm – 3:30pm

WOD

Tempo Gymnastics Day, 4 Rounds

  • 1 Front Lever* – Max Hold
  • 1 J-Hook Rope Climb
  • 3 /3 Pistols (weighted if able)
  • 1 Max Set of Dragon Flags**
  • 1 Spanish Wrap Rope Climb
  • 3 Russian Dips *** (Scaled: Banded Dips)
  • 1 Legless Rope Climb (scaled: G2S)

*Front Lever – Both legs tucked, 1 leg Tucked, Both legs bent but out

** Dragon Flag Progressions

***Russian Dip

Elements

:30 Intervals, 6x through

  • Ball Slams, 20/15#
  • Step-ups
  • Ring Rows
  • Burpees
  • Wall Balls, 14/10#

Tuesday January 2

January 1st, 2018
by:

Happy First WOD of the Year!

Specialty Classes

Yoga – 7:30 – 8:30pm (For the month of January our Yoga class will not count against attendance limits!)

Strength / Skillwork

None today. Take extra time to warm-up and be ready to get a PR on Fran.

WOD

“Fran”

For time:
21-15-9

  • Thrusters 95/65#
  • Pull-ups

LoveFran

Elements

Burn 1

45:00 AMRAP

  • Row 300m
  • 20 Russian KB Swings
  • 10 Ball Slams
  • 5 Pull-up
  • 3 DB Man-makers

Rx+: 45/30# KB, 30/20# SB, Pull-ups, 30s/20s DB
Rx: 30/20# KB, 20/15# SB, Jumping, 20s/12s DB

Monday January 1

December 31st, 2017
by:

Happy New Year

We are closed today.

design-2711676_640

Week of January 1 through 6

December 31st, 2017
by:

Happy New Year!

pf-2018-3031241_640

Upcoming Events

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is Monday, January 15th.
FTX New Year Challenge – Starts January 8th and goes for 6 weeks to February 16th. It’s free to FTX Members. Sign-up here.
Black Ops Competition – January 27th – 7:30am – 12:30am – All info here / Register here

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold (65+) – Wednesday 2:30pm – 3:30pm
Family WOW! – Saturday 10am – 11am – As of 1/1/18, though this is still a free class for kids and adults who bring a kid, everyone does have to have some sort of an active membership or at least one session available.

FTX Kid’s Classes

Our regular FTX Kid’s Classes (8-13 yr. olds) are held on Tue, Wed, Thu and Fri at 4:30pm.

We are having a special session of kids classes for 4-7 year olds this week (Tuesday through Saturday) from 11am – 12pm each day. You can purchase a 5 session pack ($50) here.

Seven Sons Farm

Next delivery is this Saturday, January 6th. Order by this Monday, January 1st.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

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

Order here.

WODs

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

Saturday December 30

December 29th, 2017
by:

We are closed on New Year’s Day

Specialty Classes

10:00am Family WOW! – Note: This is a free class, but as of 1/1/18 we are requiring that all participants have a membership in order to attend this class. This class won’t count against attendance limits, nor will it deduct from any sessions you may have.

WOD

The Chief

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. “The Chief” is in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

CPO_collar

Strength / Skillwork

Max # of T2B in 2:00
Max Height Box Jump

Friday December 29

December 28th, 2017
by:

Upcoming Events

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is Monday, January 15th.
FTX New Year Challenge – Starts January 8th and goes for 6 weeks to February 16th. It’s free to FTX Members. Sign-up here.
Black Ops Competition – January 27th – 7:30am – 12:30am – All info here / Register here

Strength / Skillwork

Front Squat
EMOTM for 8:00, 8 reps per min
Score = weight that you chose for your barbell
Do Not record a score if you miss the 8 reps on any of the rounds.

WOD

12 Rounds of EMOTM

  • 15 Russian KBS
  • 10 Goblet Squat
  • 5 Pull-ups

[Restart every minute, whether you finished the Round or not.]

Rx+: 55/35# KB, Strict
Rx: 35/25# KB, Kipping
360 possible reps

KBSDHP2

Elements

20 Rounds of EMOTM

  • 10 Squats
  • 5 Push-ups
  • 10 Lunges
  • 5 Ring Rows

600 possible reps

Thursday December 28

December 27th, 2017
by:

Upcoming Events

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is Monday, January 15th.
FTX New Year Challenge – Starts January 8th and goes for 6 weeks to February 16th. It’s free to FTX Members. Sign-up here.
Black Ops Competition – January 27th – 7:30am – 12:30am – All info here / Register here

Strength / Skillwork

None today

WOD

4 Rounds of:

  • 10 Alt. DB Snatch (single)
  • 3 DB Man-Makers (double)
  • 5 Single Arm DB Press (single)
  • 8 Bench Press + Flyes superset (double)
  • 8 Bent-over DB Flyes (double)
  • 10 GHD Hip Ext. w/ added DB weight (single)

BenchPressSml

Elements

5 Rounds of:

  • 15 Ring Row
  • 15 Bench Dips
  • 400m Run

Wednesday December 27

December 26th, 2017
by:

Upcoming Events

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is Monday, January 15th.
FTX New Year Challenge – Starts January 8th and goes for 6 weeks to February 16th. It’s free to FTX Members. Sign-up here.
Black Ops Competition – January 27th – 7:30am – 12:30am – All info here / Register here

Strength / Skillwork

Deadlift
EMOTM for 8:00, 8 reps / minute
Score = weight that you chose for your barbell
Do Not record a score if you miss the 8 reps on any of the rounds.

WOD

15-11-7 of:

  • Dips
  • Squat Clean

Rx+: Full BW Dips on ring or bar, 155/105# BB
Rx: Blue Banded Dips, 115/75#

RingDips

Elements

20:00 AMRAP

  • 8 Box Jumps
  • 12 Wall Balls, 14/10#
  • 16 Calorie Row

Tuesday December 26

December 25th, 2017
by:

Normal schedule today

Strength / Skillwork

Shoulder Press
EMOTM, 8 reps
Score = weight that you chose for your barbell
Do Not record a score if you miss the 8 reps on any of the rounds.

WOD

15:00 AMRAP
[Teams of 2: 1 Reps / 1 carries]

  • 8 Burpees
  • 8 Box Jumps
  • 8 DB Thrusters

Switch after 1 team member does a 1 Lap KB Waiter Carry

Rx+: 45/30# DBs, 30/24″ Box + 55/35# KB carry
Rx: 35/20# DBs, 24/20″ Box + 35/25# KB carry
Line the inner perimeter of the indoor lap with boxes to mark the route and keep teammates doing the reps out of the running path.
Each lap counts as a “Round” (no partial credit). So score is laps + rounds of WOD + Xtra reps of WOD.

BoxShot1

Elements

5 Rounds

  • 15 KB SDHP, 30/20#
  • 15 Ball Slams, 20/15#
  • 15 Burpees

Monday December 25

December 24th, 2017
by:

We are closed today. Merry Christmas.

Christmas_Isaiah9_6

Week of December 25 through 30

December 24th, 2017
by:

We will be closed Christmas and New Year’s Day

christmas-2973329_1280

So the baby to be born will be holy, and he will be called the Son of God. – Luke 1:35

Upcoming Events

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is Monday, January 15th.
FTX New Year Challenge – Starts January 8th and goes for 6 weeks to February 16th. It’s free to FTX Members. Sign-up here.
Black Ops Competition – January 27th – 7:30am – 12:30am – All info here / Register here

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold (65+) – Wednesday 2:30pm – 3:30pm
Family WOW! – None this week.

FTX Kid’s Classes

Our regular FTX Kid’s Classes (8-13 yr. olds) are held on Tue, Wed, Thu and Fri at 4:30pm.

We are having a special session of kids classes for 4-7 year olds the week of January 2 through 6 (Tuesday through Saturday) from 11am – 12pm each day. You can purchase a 5 session pack ($50) here.

Seven Sons Farm

Next delivery is Saturday, January 6th. Order by Monday, January 1st.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

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

Order here.

WODs

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

Saturday December 23

December 22nd, 2017
by:

Classes today are at 9:00am and 10:00am only. To help us keep things organized and started on time, please be signed in to Wodify by the time class starts. Thanks!
If you are visiting us from out of town, please arrive 10-15 minutes early to properly check you in.

Sign-up for our FTX New Year 6 Week Challenge here.

Strength / Skillwork

Our warm-up today will be SEAL PT :)

WOD

If you are BRAND New to CF do 1 of these. If you have been around a few months do at least 2 of them. If you have been with us over a year, do All 3! Rest approx. 5:00 between Intro WODs.

Intro A

  • 500m Row
  • 25 Air Squats
  • 20 Push-ups
  • 15 Wall Balls 20/14# @ 10’/8′
  • 10 Pull-ups

Intro B

8:00 AMRAP

  • 8 KBS 35/20#
  • 8 Push-press 65/45#
  • 8 Box Jumps 20/16″

Intro C

3rd FGB Format

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

Rowers

Friday December 22

December 21st, 2017
by:

No 6:30pm class today. Otherwise normal schedule.

Sign-up for our FTX New Year 6 Week Challenge here.

Strength / Skillwork

None today. Warm-up for WOD

WOD

Our famous annual FTX 12 days of Christmas
Yes, we have two versions!

12DaysofChristmas

Instructions – For time perform the number of reps corresponding to the exercise number following the same pattern as the 12 Days of Christmas song, i.e. 1 – 2,1 – 3,2,1 – 4,3,2,1 – 5,4,3,2,1 and so on:

1) Squat Clean Rx+ 135/95# / Rx 95/65#
2) Push-Press Rx+ 135/95# / Rx 96/65#
3) Deadlift Rx+ 135/95# / Rx 96/65#
4) Rx+ Alt. Pistol Squats (2/2) / Rx Goblet Squats 55/35#
5) Rx+ & Rx Bar-facing Burpees
6) Rx+ Alt. one-arm push-ups / Rx Spiderman Push-ups
7) Rx+ & Rx T2B
8) Rx+ & Rx Wallball 20#/14# @ 10′/9′
9) Rx+ C2B Pull-ups / Rx Pull-ps
10) Box Jumps Rx+ 30″/24″ / Rx 24″/20″
11) KBS Rx+ 70/55# / Rx 55/35#
12) Rx+ & Rx Wall Walks

Elements WOD

3 Rounds of:

  • 400m Run
  • 500m Row
  • 600m Bike

Thursday December 21

December 20th, 2017
by:

Christmas Schedule

December 22nd – No 6:30pm class. All other classes as usual.
December 23rd – Open only 9am-11am.
December 25th – Closed.

Strength / Skillwork

Turkish Getup – Max. 1/1

WOD

Band Work 3 Rounds of 10 reps each:
Supraspinatus Pull (from the hip)
Straight-arm overhead Back-pull

Kettlebell Work, 5 Rounds of:
5+5 Windmills (try different loading)
4+4 Piston Press
3+3 Gunslinger (:05 Hold on the catch)
2+2 Turkish Get-up

Elements

16:00 AMRAP
16 DB Snatch, 30/20#
12 Box jumps, 20/18″
8 Burpees

ChinoTGU

Wednesday December 20

December 19th, 2017
by:

Strength / Skillwork

Hang Snatch
2-2-2-2-2-2-2
45-55-65-75-80-85-85%

WOD

“So a Dumbbell walked into a Bar…”

dumbbell-1966702_960_720
21-15-9 of:

  • BB Hang Snatch
  • DB Thrusters
  • BB Hang Clean
  • DB Renegade Row (1-ct)

Rx+: 115/75#, 45/30# DBs
Rx: 85/55#, 30/20# DBs

Elements

15:00 AMRAP

  • 10 Calorie Bike
  • 20 Leg Lifts
  • 10 DB Push-press, 30s/20s
  • 20 Lunges

Tuesday December 19

December 18th, 2017
by:

Christmas Schedule

December 22nd – No 6:30pm class. All other classes as usual.
December 23rd – Open only 9am-11am.
December 25th – Closed.

Strength / Skillwork

Back Squat
3-3-3-1-1-1-1
Warm-up sets @ 3 reps, 55-65-75%
Working sets @ 1 rep, 85-95-100% PR

WOD

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.

Jeremy_Pullup.jpg

Elements

:30 intervals, 6x Through

  • Ball Slam, 20/15#
  • Step-up
  • Ring Row
  • Burpee
  • Wall Ball, 14/10#

Monday December 18

December 17th, 2017
by:

Christmas Schedule

December 22nd – No 6:30pm class. All other classes as usual.
December 23rd – Open only 9am-11am.
December 25th – Closed.

Strength / Skillwork

Shoulder Press
3-3-3-1-1-1
Warm-up sets @ 3 reps, 55-65-75%
Working sets @ 1 rep, 85-95-100% PR

WOD

Happy 31st Birthday Jeff Cisowski, 12/17/1986
Teams of 3
:31 Intervals
12 of Each:

  • Russian KBS
  • Double-Unders
  • Ball Slam
  • REST

(48 Rounds)

– Everyone start on 1 of the active stations and every :31 rotate to the next station.
– Everyone gets their rest after their Ball Slam station.
– Each team member will do each station 12x.
-Keep a separate board for the KBS, Jump rope and Ball Slam.
– Count up ALL the reps from each category and put them into WODify. It will add the 3 together for the final teams score. EVERY Rep is 1 point.
Rx+: Everyone must D/U 55/35# KB, 50/30# SB
Rx: Everyone must do Singles, 35/25# KB, 30/20# SB

Jeff16.1

Elements

4 Rounds of:

  • 12 Push-ups
  • 17 Ring Rows
  • 19 Air Squats
  • 86 Flutter Kicks (1-ct)

Week of December 18 through 23

December 17th, 2017
by:

Christmas Schedule

December 22nd – No 6:30pm class. All other classes as usual.
December 23rd – Open only 9am-11am.
December 25th – Closed.

Upcoming Events

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm
Black Ops Competition – January 27th – 7:30am – 12:30am – All info here / Register here

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold (65+) – Wednesday 2:30pm – 3:30pm
Family WOW! – None this week.

FTX Kid’s Classes

Our regular FTX Kid’s Classes (8-13 yr. olds) are held on Tue, Wed, Thu and Fri at 4:30pm.

We are having a special session of kids classes for 4-7 year olds the week of January 2 through 6 (Tuesday through Saturday) from 11am – 12pm each day. You can purchase a 5 session pack ($50) here.

Seven Sons Farm

Next delivery is Saturday, January 6th. Order by Monday, January 1st.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

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

Order here.

WODs

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

Saturday December 16

December 15th, 2017
by:

Strength / Skillwork

Speed/Power – Endurance

6-8 athletes per heat of similar ability. Everyone should perform this at least twice, with rest in between.

  • 5 Ball Slam, 20/15#
  • 3 Burpees
  • 1 indoor Lap Sprint

– Start athletes in different spots around the indoor circle.
– Set a direction to run so everyone goes the same way.
– Set up cone 1 color of cone for the corners and then give 1/2 the athletes 1 color to put by their exit/entry point and the other half a different color. Alternate the colors so that it is very clear who belongs to each spot.

WOD

EMOTM, 14 rounds

  • 5 Step-ups w/ KB (Box @ knee height)
  • 10 KB Figure 8 w/ uppercut
  • 5 Push-ups w/ one hand on KB (Alternate hands each minute)

Rd. 15+ is “death-by-rules” 6+11+6 Reps, then 7+12+7 reps and so on.

Rx+: 55/35# KB. During Push-up KB is sitting on ground with handle up. Hand is on top of handle.
Rx: 35/25# KB, No hand on KB during push-up.
[Modify to KBS for anyone who can not get the Fig. 8]
Score is # of successful rounds completed, plus any reps from partial rounds.

MilesKB.jpg

Friday December 15

December 14th, 2017
by:

Winter Kid’s Classes for 4-7 Year Olds!

PeterKids

We will be having Kid’s Classes for 4-7 year olds the week of New Year’s.
FTX Kids (4-7) classes @ 11am-12pm on Tuesday, Wednesday, Thursday, Friday [January 2, 3, 4, 5 + the Family WOW on Saturday 1/6]
You can buy Kids’ Session Packs here.

Strength / Skillwork

Bench Press
3-3-3-3-3-3
55-65-75-85-85-85%

WOD

“The Hecht”
For time: (30:00 Cap)

Rx+:
70 Double-Unders
60 Calorie Row
50 DB/KB Lunges, 20s/15s
40 Slam Balls, 30/20#
30 Burpees
20 GHD S/U
10 C2B
[Repeat @ 1/2 rep scheme
35,30,25,20,15,10,5]

Rx:
210 Singles
60 Calorie Row
50 Lunges
40 Slam Balls, 20/15#
30 Burpees
20 Leg Lifts
10 Jumping C2B

Elements

Do the Rx level of today’s WOD. Also, Jumping Pull-ups instead of Jumping C2B.

 

Thursday December 14

December 13th, 2017
by:

Strength / Skillwork

Snatch Grip Deadlift
3-3-3-3
50-65-80-90%

Hang Snatch
3-3-3-3-3-3
55-65-75-80-85-90%

DuaneSnatch

WOD

60-50-40-30-20-10 of:

  • Double-Under
  • Russian KBS

Rx+: Must D/U, 55/35# KB
Rx: 4:1 Ration on Singles, 35/25# KB

Elements

7 Rounds of:

  • 300m Row
  • 15 Squats
  • 10 Push-ups

Wednesday December 13

December 12th, 2017
by:

Happy Birthday Jessica!

jessicaolysnatchreg2016

Specialty Classes

FTX Gold (65+) – 2:30pm – 3:30pm

Strength / Skillwork

None today.

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 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

Elements

18:00 AMRAP

  • 8 Bench dips
  • 8 Push-ups
  • 12 Hanging Leg Lifts
  • 12 Calorie Row