Monday April 24

April 23rd, 2017
by:

Announcements

This week is bring a friend week!
Please have friends go here to sign-up. All our classes are available this week for a free trial and all the classes have WODs suitable for beginners to advanced.

17952744_1650266034988334_6116503214039365423_n

Strength / Skillwork

None today.

WOD

If you’re experienced do 2-3 of the Intros w/ 5 minute rests in between. If you’re new to CrossFit, do one.

Intro A

500m Row
25 Air Squats
20 Push-ups
15 Wall-balls
10 Pull-ups

Intro B

8:00 AMRAP of:
-8 KBS 35/20#
-8 Push-press 65/35#
-8 Box Jumps 20/16″

Intro C

3 Rd FGB format
-Slam Ball 20/15#
-Burpees
-SDHP KB 55/35#

Elements

Do today’s main WOD

Week of April 24 through 29

April 23rd, 2017
by:

Announcements

This week is bring a friend week!
Please have friends go here to sign-up. All our classes are available this week for a free trial and all the classes have WODs suitable for beginners to advanced.

Upcoming Events

Fire Team Challenge & Fundraiser – Saturday, June 3. More info here.

FireTeam_2

Seven Sons Farm

Next delivery is this next Saturday, April 29th. Order by this Monday, April 24th.
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 – Intro A, B and/or C.
Tuesday – Burn 7! WOD.
Wednesday – Snatch / Team WOD w/ Ball Slam, Box Jump & Jump Rope.
Thursday – Burn 8! WOD.
Friday –  Back Squat / FGB style w/ KBS, DB Snatch, Ring Rows, Row & Wall Ball.
Saturday – FTX O’Course. It’s that time of year!

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 – Intro A, B and/or C.
Tuesday – Burn 7! WOD.
Wednesday – Solo version of today’s main WOD.
Thursday – Burn 8! WOD.
Friday – 20 min. AMRAP w/ KBS, DB Snatch, Bike, Wall Balls & Ring Rows.
Saturday – No Elements on Saturdays.

Saturday April 22

April 21st, 2017
by:

Upcoming Events

2nd Annual Fire Team Challenge & Fundraiser Competition – Saturday, June 3. More info here.

FireTeam_22

Specialty Classes

Family WOW! – 10:00am

Strength / Skillwork

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

WOD

40-30-20-10 of:
Goblet Squat, 70/55#
Russian KBS, 55/35#
Alt. Arms DB Push-press (1-ct), 35/25#

Rx+: as written
Rx: KB 45/30#, KB 35/25#, DB 30/20#

Friday April 21

April 20th, 2017
by:

Strength / Skillwork

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

Don’t overwork shoulders if you did yesterday’s Gymnastics work and feel it.

WOD

10-9-8-7-6-5-4-3-2-1 of:

  • Chest to Bar Pull-ups
  • KB Snatch and OHS Combo

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

Elements

10-9-8-7-6-5-4-3-2-1 of:

  • Jumping Pull-up (bar 8-10″ overhead)
  • 1-DB Snatch, 30/20#
  • 2-DB Squat, same weight
  • 10 Calorie Row

The row is 10 calories every round unlike the other 3 movements.

Thursday April 20

April 19th, 2017
by:

Strength / Skillwork

None today

WOD

Gymnastic Strength Day
5 Rounds of:

  • 5 KTE
  • Max Set Strict HSPU / Shoulder Push-ups
  • 5 T2B
  • 5 Kipping HSPU
  • 2x Over Box Jump Circuit, 20/20/18/18/24″ OR On/Off boxes
  • 1 Skin the Cat

Add 3 Reps to the KTE, T2B, Kip HSPU each Round

Focus on learning to Cycle your Reps.
REST as needed between sets.

Elements

5 Rounds For Time:

  • 10 Leg Raises
  • 10 Push-ups
  • 10 Squat Jumps
  • 10 Burpees

JessicaMU.jpg

Wednesday April 19

April 18th, 2017
by:

Upcoming Events

2nd Annual Fire Team Challenge & Fundraiser Competition – Saturday, June 3. More info here.

FireTeam_22

Specialty Classes

FTX Gold (55+) – 2:30 pm

Strength / Skillwork

Deadlift
8-8-8-8
40-50-60-70%
This is warm-up for the MetCon.

WOD

5 Rounds of:

  • 8 Deadlifts
  • 2:00 Row

Record each Round as Deadlift Weight + Distance Rowed in meters.

Select your own weight each round. You will be warmed up to 70% by the end of the weightlifting portion.
FYI – 80% of 1RM is supposed to be an 8RM. This may not be doable in the Metcon.

Elements

22:00 AMRAP

  • 12 Calorie Bike
  • 12 KB Deadlift, 55/35#
  • 12 KB Squat (any carry), 35/25#
  • 12 KB C-Crunch, 20/10#

MorganDeadlift

Tuesday April 18

April 17th, 2017
by:

Announcements

Thank you Ryan Divito for all of the great CYoga classes! We are sorry to lose you! Congratulations on your new job!
Instead of the CYoga class, the 7:30pm class on Tuesdays will now be a Burn! class! This starts tonight.

RyanYoga

Strength / Skillwork

3 Position Clean
1-1-1-1-1-1-1-1-1-1
Power – Hang Power – Hang Squat
Start with an empty BB and build up. Keep the rests short while it is easy. If you made notes on a previous 3 position clean see if it is a similar combo and try to beat the weight.

WOD

15:00 AMRAP, Teams of 3: 1 Runs, 1 Reps, 1 Rests
[Alternate stations whenever the runner returns from a 200m lap]
The movement for the athlete working Reps is: Scotty Bobs
Count each push-up and DB pull as 1 rep.
Score = Completed Laps x Scotty Bob reps

Rx: 30s/20s DB

Elements

5 Rounds of:

  • Run 400m
  • 15 Push-ups
  • 15 Ring Rows

Monday April 17

April 16th, 2017
by:

Strength / Skillwork

None today

WOD

ObstacleCourseNew

It’s that time of the year! Welcome to the first run of our O’Course for the year. 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*
20 Prisoner Squats (1.5 rep)
Run 200m*

*Row if needed, injury/weather

Week of April 17 through 22

April 16th, 2017
by:

Announcements

We’ve expanded our classes with Burn!, FTX Gold, Family WOW and an additional Kids’ class

Burn! – Cardio focus with non-stop action throughout the whole class. You will run, row, bike and jump to fun workouts that will also include slam balls, medicine balls and light weights. These workouts are designed to Burn! those calories. Tuesdays 9:00 am and 7:30 pm, and Thursdays at 9:00 am.

FTX Gold – Designed to help build and restore flexibility, balance and core strength while increasing the ability to function in daily life without pain. The class combines elements of core, yoga, Pilates, endurance training principles, TRX suspension training technology and CrossFit. All this specifically targeting the needs of 55+ year olds.

Family WOW (Workout of the Week) – A workout suitable for the whole family (5-99 years old). We invite parents and kids to workout together on this one, but not necessary. Adults don’t need to bring the kiddos and kids 8 and up don’t need to bring their parents. Fun for everyone! Saturdays at 10am. This week we will have a special Easter Egg hunt CrossFit style!

Kids’ Classes Expanded – We now have a kid’s class again on Friday’s at 4:30pm.

Upcoming Events

Fire Team Challenge & Fundraiser – Saturday, June 3. More info here.

FireTeam_2

Seven Sons Farm

Next delivery is Saturday, April 29th. Order by Monday, April 24th.
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 – FTX O’Course. It’s that time of year!
Tuesday – Cleans / 15 min. Team AMRAP w/ Running & Scotty Bobs.
Wednesday – Deadlift / IWT Training w/ Deadlift & Rowing.
Thursday – Gymnastic Strength Day.
Friday –  Shoulder Press / C2B w/ KB Snatch & OHS combo.
Saturday – Bench Press / For time KB WOD w/ Goblet Squats, KBS & Push-press.

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 – Longer WOD w/ Running, Wall Balls, Slam Balls, Pull-ups/Ring-rows, Push-ups, Hanging Leg Raises, Dips & Squats.
Tuesday – Longer WOD w/ Running, Push-ups & Ring Rows.
Wednesday – 22 min. AMRAP w/ Bike, KB Deadlift, KB Squat & KB C-Crunch.
Thursday – Longer WOD w/ Leg Raisers, Push-ups, Squat Jumps & Burpees.
Friday – Long WOD w/ Jumping Pull-ups, DB Snatch, DB Squat & Row.
Saturday – No Elements on Saturdays.

Saturday April 15

April 14th, 2017
by:

Announcements

We now have our Family WOW! class on Saturdays at 10:00am. A great workout for the whole family. Parents and kids can workout together. Kids 8+ can attend class without parent. Kids 5-7 need a parent in the class. Adults w/o kids are welcome too!

Strength / Skillwork

None today.

WOD

Special Easter Egg Hunt CrossFit Style!

easter-egg

Friday April 14 (Good Friday)

April 13th, 2017
by:

So they took Jesus away. Carrying the cross by himself, he went to the place called Place of the Skull (in Hebrew, Golgotha). There they nailed him to the cross. Two others were crucified with him, one on either side, with Jesus between them. – John 19:16-18 NLT

CrossEaster

Announcements

Today our last class is the 4:30pm class. No 5:30pm or 6:30pm classes.

We’ve added another kids’ class on Fridays at 4:30pm. We will have that class today!

Strength / Skillwork

Bar Muscle-ups
1 or 2 Max Attempts
Don’t tear. Don’t chicken-wing. Use bands instead to avoid doing a chicken-wing.

WOD

Speed Intervals :10 On / :20 Off, 8x Through with Alternating stations

  • Hang Snatch
  • Sprints
  • Push-ups
  • Lunge Jumps (1-Ct)

(No Extra Rest. Switch quickly.)

Rx: 65/45# BB, 20/14# MB
Mark off a coned area across 3 beams for Sprints. Place a cone and duct tape (in case a cone is kicked) halfway between each beam. Each beam and cone counts as 1 rep, 4 reps down 4 reps back.

Elements

4 Rounds, For Time:

  • Run 400m
  • 20 Lunges
  • 16 DB Snatch 30/20#
  • 12 Ball Slams 30/20#

Thursday April 13

April 12th, 2017
by:

Announcements

Tomorrow (Friday) our last class will be the 4:30pm class. No 5:30pm or 6:30pm classes.

Strength / Skillwork

None today.

WOD

5 Rounds of:

  • 8 Top-Down KB Flyes
  • 6 + 6 Lateral DB Lunges
  • 8 Bent-over DB Flyes
  • 2+2 Turkish Get-up

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

Elements

3 Rounds for time of:

  • 1,000m Row
  • 1,000m Run

AlBrianPeterJ

Wednesday April 12

April 11th, 2017
by:

Announcements

Please note that this Friday (Good Friday) the last class will be the 4:30pm class. No 5:30pm or 6:30pm classes.

Specialty Classes

FTX Gold (55+) @ 2:30-3:30pm

Strength / Skillwork

Push-Jerk
3-3-3-3-3-3
45-60-75-85-85-85%

WOD

15 EMOTM, Record your time on the last Round for the final score.

  • 4 Strict Ring Dips
  • 4 Strict Pull-ups
  • 8 Push-ups
  • 8 T2B

Go in any Order! But finish your set.

You are only Rx+/Rx if you complete all 15 rounds within their 1:00 time caps. Keep working out for the 15 rounds no matter what.
Rx+: As Written
Rx: Kipping allowed, Thin blue band allowed on dips. KTE is allowed instead of T2B.

Elements

20:00 AMRAP

  • 8 MB Russian Twists, 20/14#
  • 8 Bench Dips
  • 8 Push-ups
  • 80 Singles / 20 Doubles are allowed

PeteMikeKBell

Tuesday April 11

April 10th, 2017
by:

Announcements

Please be aware that this Friday (Good Friday) the last class will be the 4:30pm class. No 5:30pm or 6:30pm classes.
Next week we will be purchasing CrossFit Games tickets. Please sign-up at FTX if you are interested. We are working on getting more pre-sale Festival + Coliseum ticket availability than the 8 we are currently alloted. If you are interested in Festival + Coliseum tickets, please make sure you put your name on the stand-by list. We will have access to plenty of Festival only tickets ($99). More info on Games tickets here.

2017GamesLogo

Specialty Classes

CYoga @ 7:30pm-8:30pm
It is with sadness that we have to announce that this will be the last CYoga class. Ryan has gotten a permanent job at UPS which will prevent him from being able to teach this class. Congratulations Ryan on the new position. We will be replacing this class with an evening Burn! class.

Strength / Skillwork

Back Squat
5-5-5-5-5-5
45-60-75-80-80-80%

WOD

5 Rounds For Time (15 min. cap)

  • 32′ DB Front Rack Lunges (1-ct)
  • 10 DB step-ups (1-ct)

Step-ups are to knee height box.
Rx+: 45s/30s
Rx: 35s/20s

Elements

16:00 AMRAP

  • 200m Row
  • 20 Walking Goblet Lunges, 30/20#
  • 20 Core Reps

Alternate Core reps each round between: Leg Lifts, Supermans, Hanging Knee Raises

Monday April 10

April 9th, 2017
by:

Strength / Skillwork

Warm-up with 2×8 DB Bent over Flyes
Shoulder Press
5-5-5-5-5-5
45-60-75-80-80-80%

WOD

Progressive AMRAP Chipper

  • 15 Burpees
  • 30 Wall Balls
  • 30 Pull-ups
  • 30 Box Jumps
  • 15 Cleans

Rx+: 30/20# MB, 155/105# BB, 30/24″ Box
Rx: 20/14# MB, 115/75# BB, 24/20″ Box
3 Rounds of the above workout:
Round 1: Do as many reps as you can from 0:00 – 1:00, then Rest from 1:00 – 2:00
Round 2: Work from 2:00 – 4:00, then Rest from 4:00 – 6:00
Round 3: Begin the full chipper at the 6:00 mark and go to completion For Time.

[Subtract :03 for each rep you did in the short AMRAPs.]
Final time = Chipper time – 6:00 – (Reps x :03)

Elements

22:00 AMRAP

  • 6 Ring Rows
  • 8 Burpees
  • 10 Wall Balls, 16/12#
  • 12 DB Cleans, 30s/20s
  • 14 Step-ups (knee height)

BrianPablo

Week of April 10 through 15

April 9th, 2017
by:

Announcements

We’ve expanded our classes with Burn!, FTX Gold, Family WOW and an additional Kids’ class

Burn! – Cardio focus with non-stop action throughout the whole class. You will run, row, bike and jump to fun workouts that will also include slam balls, medicine balls and light weights. These workouts are designed to Burn! those calories. Tuesdays and Thursdays at 9am.

FTX Gold – Designed to help build and restore flexibility, balance and core strength while increasing the ability to function in daily life without pain. The class combines elements of core, yoga, Pilates, endurance training principles, TRX suspension training technology and CrossFit. All this specifically targeting the needs of 55+ year olds.

Family WOW (Workout of the Week) – A workout suitable for the whole family (5-99 years old). We invite parents and kids to workout together on this one, but not necessary. Adults don’t need to bring the kiddos and kids 8 and up don’t need to bring their parents. Fun for everyone! Saturdays at 10am. This week we will have a special Easter Egg hunt CrossFit style!

Kids’ Classes Expanded – We will now offer a kid’s class again on Friday’s at 4:30pm.

Upcoming Events

Fire Team Challenge & Fundraiser – Saturday, June 3. More info here.

FireTeam_2

Seven Sons Farm

Next delivery is Saturday, April 29th. Order by Monday, April 24th.
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 7:30pm – CYoga
Wednesday 2:30pm – FTX Gold (55+)
Saturday 10:00am – Family WOW!

CrossFit WODs

For full details on WODs please see Wodify.

Monday – Strict Press / Progressive AMRAP Chipper w/ Burpees, Wall Balls, Pull-ups, Box Jumps & Cleans.
Tuesday – Back Squat / DB Front Rack Lunges & Wt. Step-ups.
Wednesday – Push-jerk / 15 min. EMOTM w/ Dips, Pull-ups, Push-ups & T2B.
Thursday – Accessory work with no time measure.
Friday –  Bar Muscle-up.
Saturday – Easter Egg Hunt CrossFit style!

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 – 22 min. AMRAP w/ Ring Rows, Burpees, Wall Balls, DB Cleans & Step-ups.
Tuesday – 16 min. AMRAP w/ Row, Lunges & Core Exercises.
Wednesday – 20 min. AMRAP w/ Russian Twists, Dips, Push-ups & Jump Rope.
Thursday – Long WOD of rowing & running.
Friday – Longer WOD w/ Running, DB Snatch, Lunes & Ball Slams.
Saturday – No Elements on Saturdays.

Saturday April 8

April 7th, 2017
by:

Announcements

Classes Today (Saturday) – Only regular class will be at 9am due to Autism Speaks fundraiser, but come do the Autism Speaks WOD!
Autism Speaks WOD – Today (Saturday) from 10am-1pm. More info here. This event is open to all!
Open Party & Potluck
– This evening from 5pm-7pm and then we head to Wheaton Bowl from 7pm-?? More info here.

2017GamesLogo

Strength / Skillwork

None today.

WOD

Two 10 min. AMRAPs w/ a 5 min. rest in between

10:00 AMRAP #1
[Start at 1 rep of each exercise and keep going up by 1 rep when you start a new round.]

  • Push-ups
  • Lunges (2-ct)
  • Ball Slam, 30/20# SB

Scale as needed. Go out of order and share SB if class is very large.
Write out 1-20 (or less) on a board and track what round and rep scheme you are on so as not to forget your number.

10:00 AMRAP #2

  • 32 D/U or 100 Singles
  • 16 MB Russian Twists, 20/14#
  • 8 Pull-ups

Friday April 7

April 6th, 2017
by:

Announcements

4:30pm FTX Kids Class – We are offering a Friday 4:30pm class again for Kids! It start today!
Saturday Classes – Only regular class will be at 9am due to Autism Speaks fundraiser, but come do the Autism Speaks WOD!
Autism Speaks WOD – This Saturday, April 8th from 10am-1pm. More info here. This event is open to all!
Open Party & Potluck
– This Saturday, April 8th @ 5pm-7pm and then we head to Wheaton Bowl from 7pm-?? More info here.

Strength / Skillwork

Do 2 sets of 8 bent over DB flyes.

Shoulder Press
5-5-5-5-5-5
40-55-70-80-80-80%

WOD

12:00 AMRAP
10 Front Squat-S2O-Back Squat-S2O Combo
15 T2B

1 Rep consists of a Front Squat to overhead to Back Squat to overhead. You must finish back on the front of the body.
Rx+: 95/65#
Rx: 75/45#, KTE option

Elements

16:00 AMRAP

  • Run 200m
  • 5 Burpees
  • 10 Goblet Squats, 30/20#
  • 20 Flutter Kicks (2ct)

AutismSpeaksShirt

Thursday April 6

April 5th, 2017
by:

Announcements

Kid’s Class on Fridays – We’ve added a kid’s class on Fridays at 4:30pm. And remember that kids are also welcome to attend the Saturday 10am Family WOW class. (8+ years old can come alone. 5-7 need to do it with a parent.)

Strength / Skillwork

Oly Skill Work

WOD

IWT-Cleans (FTX)
Complete 5 Rounds of:
8 Cleans @ 50-60-70-75-80%
2:00 Step-ups (knee Ht. Box)
Rest 2:00
Score = Heaviest set of 8 unbroken Cleans lbs. x Best Round of Step-ups

Elements

7 Rounds of:

  • 10 Calorie Row
  • 15 Hanging Leg Raises
  • 20 Step-ups

FamilyWOW

Wednesday April 5

April 4th, 2017
by:

Specialty Classes

FTX Gold (55+) – 2:30pm-3:30pm

Strength / Skillwork

Back Squat
5-5-5-5-5-5
40-55-70-80-80-80%

WOD

Chipper For Time (15:00 Cap)
20 Toes to Bar
20 Chest to Bar Pull-ups
40 Handstand Push-ups
40 Pistol Squat, Alt. Reps
80 Lunges

Rx+: as written
Rx: Pull-ups, Push-ups, Box Pistols

Elements

18:00 AMRAP

  • 100 Singles
  • 15 Ring Rows
  • 15 Push-ups
  • 20 Squats
  • 20 Lunges

BurpeeBoxJumps

Tuesday April 4

April 3rd, 2017
by:

Specialty Classes

CYoga & 7:30pm – 8:30pm

Strength / Skillwork

Snatch
1-1-1-1-1-1-1-1-1-1
Start @ 50% and build up to a PR attempt (if feeling it!)

WOD

Teams of 3: Two Work / One Rests [1:00 Intervals]
21 Rounds of (7 of each per person):

  • Ball Slam
  • Box Jumps
  • Rest

Rx+: 50/30#, 24/20″, NO step-ups
Rx: 30/20#, 20/18″, NO step-ups
Fit: 20/15#, Step-ups

Elements

15:00 AMRAP

  • Run 200m
  • 12 Ball Slam, 20/15#
  • 12 Box Jumps, 20/18″

We have lots of fun planned for this Saturday, April 8th

  • Only regular class is at 9am.
  • Autism Speaks fundraiser from 10am-1pm.
  • Open Party & Potluck from 5pm-7pm.
  • Wheaton Bowl from 7pm-???.

2017_OPEN_JPGs

Monday April 3

April 2nd, 2017
by:

Strength / Skillwork

Clean & Jerk
1-1-1-1-1-1-1-1
40-55-70-80-90-95-100%- PR

WOD

Long KB Tabata 1:30 On / :45 Off, Alternating movements 3x Through

  • Revolutions (3 revs per rep)
  • 1-arm Alt. Russian KBS
  • Alt. KB Clean & Press (any style)

Rx: 35/25#
On the Revolutions, 1 rep = 3 Revolutions one way and then passing under the body to switch directions. Go continuous.

Elements

15:00 AMRAP

  • 25 Russian KBS, 30/20#
  • 15 Calorie Row
  • 5 Box Jumps, 20/18″

Week of April 3 through 8

April 2nd, 2017
by:

Announcements

Expanding our classes with Burn!, FTX Gold, Family WOW and an additional Kids’ class

Burn! – Cardio focus with non-stop action throughout the whole class. You will run, row, bike and jump to fun workouts that will also include slam balls, medicine balls and light weights. These workouts are designed to Burn! those calories. Tuesdays and Thursdays at 9am. This week’s Burn! classes are free, i.e. won’t count against attendance limits in Wodify!

FTX Gold – Designed to help build and restore flexibility, balance and core strength while increasing the ability to function in daily life without pain. The class combines elements of core, yoga, Pilates, endurance training principles, TRX suspension training technology and CrossFit. All this specifically targeting the needs of 55+ year olds.

Family WOW (Workout of the Week) – A workout suitable for the whole family (5-99 years old). We invite parents and kids to workout together on this one, but not necessary. Adults don’t need to bring the kiddos and kids 8 and up don’t need to bring their parents. Fun for everyone! Saturdays at 10am.

Kids’ Classes Expanded – We will now offer a kid’s class again on Friday’s at 4:30pm.

Upcoming Events

Autism Speaks WOD – Saturday, April 8th from 10am-1pm. More info here.
Open Party & Potluck
– Saturday, April 8th @ 5pm-7pm and then we head to Wheaton Bowl from 7pm-?? More info here.
Fire Team Challenge & Fundraiser – Saturday, June 3. More info here.

2017_OPEN_JPGs

Seven Sons Farm

Next delivery is Saturday, April 29th. Order by Monday, April 24th.
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 7:30pm – CYoga
Wednesday 2:30pm – FTX Gold (55+)
Saturday 10:00am – Family WOW!

CrossFit WODs

For full details on WODs please see Wodify.

Monday – C&J / KB Tabata WOD
Tuesday – Snatch / Team WOD w/ Ball Slams & Box Jumps.
Wednesday – Back Squat / Chipper w/ T2B, C2B, HSPU, Pistols & Lunges.
Thursday – Cleans / IWT Training w/ Cleans & Step-ups.
Friday –  Shoulder Press / 12 min. AMRAP w/ Squats & T2B.
Saturday – Two 10 min. AMRAPs w/ 1) Push-ups, Lunges & Ball Slams 2) D/Us/Singles, Russian Twists & Pull-ups. (Only regular class Saturday is at 9am. Autism Speaks WOD from 10am-1pm).

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 – 15 min. AMRAP w/ Russian KBS, Row & Box Jumps.
Tuesday – 15 min. AMRAP w/ Running, Ball Slams & Box Jumps.
Wednesday – 18 min. AMRAP w/ Singles, Ring Rows, Push-ups, Squats & Lunges.
Thursday – Longer WOD w/ Row, Hanging Knee Raises & Step-ups.
Friday – 16 min. AMRAP w/ Running, Burpees, Goblet Squats & Flutter Kicks.
Saturday – No Elements on Saturdays.

Saturday April 1

March 31st, 2017
by:

Strength / Skillwork

None today.

WOD

“Burpee Land”

50 min. AMRAP
– 5 Air Squats
– 5 Frog Squats
– 50 Burpees

Wendy17.3

Friday March 31

March 30th, 2017
by:

Events this week

Ladies’ WOD & Wine – Tonight, Friday, March 31 from 6:30pm-8:30pm. More info here. No regular class tonight at 6:30pm due to this event.

WOD&Wine

Strength / Skillwork

None today.

WOD

Carse

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

NathanCarseHero

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

Elements

21-18-15-12-9-6-3 of:

  • MBSC, 14/10#
  • Step-ups
  • KB Deadlift, 55/35#
  • Box Jump, 20/18″

Thursday March 30

March 29th, 2017
by:

Events this week

Ladies’ WOD & Wine – Tomorrow, Friday, March 31 from 6:30pm-8:30pm. More info here. No regular class on Friday at 6:30pm.

WOD&Wine

Strength / Skillwork

Deadlift (Before WOD)
3-3-3-3-3-3
55-65-75-80-80-80%

Good Mornings (After WOD)
8-8-8
Start w/ BB and stay light.

WOD

21-15-9 of:

  • Burpee Box Jumps
  • Russian KBS
  • Pull-ups

Rx+: 24/20″ Box, 70/55#, C2B
Rx: 20/18″, 55/35#

Elements

21-15-9-(500m Row)-9-15-21 of:

  • Burpee
  • Box Jump 20/18″

Trainers17.5

Wednesday March 29

March 28th, 2017
by:

Specialty Classes Today

FTX Gold (55+) – 2:30pm-3:30pm

Strength / Skillwork

Split Jerk
3-3-3-3
55-65-75-85%

WOD

10:00 AMRAP

  • 10 Shoulder to Overhead
  • 10 Pistols

Rx+: 80% of BW, +20/15# KB
Rx: 50% of BW

Elements

6 Rounds of (Time cap of 30:00) :

  • 400m Run
  • 10 Ball Slams, 30/20#
  • 30 Squats (to a ball)

If you don’t finish before time cap, then score is 30:00 + 1 sec for each rep not completed. Each 10m = 1 rep. Each round is 80 reps. So, if you finish 5 rounds and 20m at time cap, then score is 30:00 + 0:78 = 31:18.

HeatherC17.5

Tuesday March 28

March 27th, 2017
by:

Specialty Classes Today

7:30pm – CYoga

Strength / Skillwork

  • Box Jumps
  • Olympic Lifting
  • Back Squat (After WOD)
    5-5-5-5-5
    50-65-80-80-80%

WOD

12:00 AMRAP, Teams of 2: Alternate Movements

  • 3 Cleans
  • 6 T2B
  • 9 Box Jump

Rx+: 155/105#, 30/24″
Rx: 115/75#, 24/20″
A) Cleans B) T2B A) Box Jump B) Cleans
A) T2B ……

Elements

15:00 AMRAP

  • 3 MBSC, 30/20#
  • 6 Leg Lifts
  • 9 Box Jumps, 20/18″
  • 12 D/U or 50 Singles

Peter17.5ReneeBack

Renee17.5PeterBack

Monday March 27

March 26th, 2017
by:

Announcements

Starting in April we are going to start 2 new classes! None of these impact current classes. These are an addition and will give you all greater options and variety.

Burn! – Cardio focus with non-stop action throughout the whole class. You will run, row, bike and jump to fun workouts that will also include slam balls, medicine balls and light weights. These workouts are designed to Burn! those calories. Tuesdays and Thursdays at 9am.

Family WOW (Workout of the Week) – A workout suitable for the whole family (5-99 years old). We invite parents and kids to workout together on this one, but not necessary. Adults don’t need to bring the kiddos and kids 8 and up don’t need to bring their parents. Fun for everyone! Saturdays at 10am. First one is this Saturday, April 1.

Events this week

Ladies’ WOD & Wine – Friday, March 31 from 6:30pm-8:30pm. More info here.

WOD&Wine

Strength / Skillwork

  • Pistols
  • K2E & T2Bs
  • HSPUs

WOD

Progressive AMRAP Chipper

  • 10 Box Jump
  • 15 Clapper Push-ups
  • 20 Pistols
  • 10 Handstand Push-ups
  • 15 Toe to Bar
  • 20 Lunge Jumps (2-ct)
  • 10 Ring Muscle-Up
  • 15 Knee to Elbow
  • 20 Prisoner Squats (1.5)

Rx+: 32/26″ box,
Rx: 24/20″ Box, Reg. Push-ups, Pistols to a 12″ box, 1-abmat HSPU, Jumping bar M/U,
0 – 1:00 AMRAP
1 – 2:00 REST
2 – 4:00 AMRAP
4 – 6:00 REST
6:00 START the Chipper
Score = Total time – (AMRAP Reps x :02)

Elements

6 Rounds For Time

  • 10 Box Jump, 20/18″
  • 10 Pull-up / Ring Row
  • 20 Lunges
  • 20 Bicycle Crunch

Week of March 27 through April 1

March 26th, 2017
by:

Upcoming Events

Ladies’ WOD & Wine – Friday, March 31 – WOD @ 6:30pm-7:30pm & Wine @ 7:30pm-8:30pm. More info here.
Autism Speaks WOD
– Saturday, April 8th from 10am-1pm. More info here.
Open Party & Potluck
– Saturday, April 8th @ 5pm-7pm and then we head to Wheaton Bowl from 7pm-?? More info here.

2017_OPEN_JPGs

Seven Sons Farm

Next delivery is Saturday, April 29th. Order by Monday, April 24th.
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 7:30pm – CYoga
Wednesday 2:30pm – FTX Gold (55+)
Saturday 10:00am – Family WOW!

CrossFit WODs

For full details on WODs please see Wodify.

Monday – Pistols, K2E/T2B & HSPUs / Progressive AMRAP Chipper.
Tuesday – Cleans & Back Squat / Med. AMRAP w/ Cleans, T2B & Box Jump.
Wednesday – Split Jerk / 10 min. AMRAP w/ S2O & Pistols.
Thursday – Deadlifts & Good Mornings / Med. WOD w/ Burpee Box Jumps, Russian KBS & Pull-ups.
Friday –  Hero WOD – “Carse”.
Saturday – Burpeeland WOD.

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 – Longer WOD w/ Box Jumps, Pull-ups/Ring Row, Lunges & Bicycle Crunch.
Tuesday – 15 min. AMRAP w/ MBSC, Leg Lifts, Box Jumps & Jump Rope.
Wednesday – Longer WOD w/ Running, Ball Slams & Squats.
Thursday – Long WOD w/ Burpees, Box Jumps & Rowing.
Friday – Longer WOD w/ MBSC, Step-ups, KB Deadlifts & Box Jumps.
Saturday – No Elements on Saturdays.

Saturday March 25

March 24th, 2017
by:

Events

2017 CrossFit Open – The final WOD! Check out our 2017 FTX CrossFit Open page here for more information. It’s been a blast so far. Don’t forget about our FTX CrossFit Open Party on Saturday, April 8th from 5pm-7pm at FTX and then we head over to Wheaton Bowl until ???.

Remember to turn in your completed Bingo cards. They are your raffle entries for prizes at the FTX CrossFit Open Party!

This Saturday we will be doing the final Open WOD and an alternate. As usual, we will not be judging during the 10am Open Box time, but definitely will be doing so during the other classes at 8am, 9am and 11am, and during the Open Box time from 12:00pm-1:15pm!

For those registered to do the 2017 CrossFit Open. Don’t forget to post your final score by 7pm this Monday. You are responsible for posting your scores on the CrossFit Games site! Posting a score on Wodify does NOT post it to the Games site. That is separate. And don’t wait until the last minute just in case there are technical issues. We will validate scores on a regular basis throughout the Open.

2017_OPEN_JPGs6

Strength / Skillwork

None today.

WOD

On Saturdays during the Open we will do the Open WOD and have an alternate available as well. Both will be posted on Wodify.

Friday March 24

March 23rd, 2017
by:

Events

2017 CrossFit Open – The final Open WOD! Come on in and do it! Check out our 2017 FTX CrossFit Open page here for more information.

Hope you all are enjoying the FTX Intramural part we’re doing for the Open. Also if you haven’t already done so, this is your last chance to come in with your partner and grab one of the Bingo cards! Prizes will be raffled off during our Open Party on April 8th.

This is the last Friday of the Open and as we’ve been doing we will dedicate the day to doing the final Open WOD. Judging is for those that are actually registered for the Open! If you aren’t registered for the Open you’ll still do the Open WOD this Friday, but you just won’t be judged. Please be patient with us if the Open WOD turns out to be a logistical challenge. We don’t know what the Open WODs will be, and we will do our best to run things as smoothly as possible!

Help us make the Open a fun experience for everyone! Remember that we’ll be open this Sunday from 2:00pm – 3:30pm for judging only. Please note that this time on Sunday isn’t Open Box time. It’s specifically reserved for those doing the Open and want to get judged. This is the last Sunday of the Open. This Saturday from 12:00pm – 1:15pm is also a great time to get judged. For those doing the Open, please avoid trying to do it on Monday during peak times as we can’t guarantee getting you judged at that time. On Monday our regular classes have priority. Monday at 8am, 11am and 2:30pm during Open Box time is a perfect time to come in and get judged.

Our main goal for the Open is to have a blast!

2017_OPEN_JPGs6

Strength / Skillwork

None today.

WOD

17.5! (For details of the WOD see Wodify or the CrossFit Games page. Note that the WOD won’t be posted until after some time after 7pm CT on Thursday evening.)

Elements

Do a scaled version of 17.5

Thursday March 23

March 22nd, 2017
by:

CrossFit Open Announcement

Come tonight to the final 2017 CrossFit Open Announcement! We will watch the live webcast at 7pm and then your very own trainers (Peter, Andres, Jessica and Heather) will tackle 17.5!

2017_OPEN_JPGs6

Strength / Skillwork

None today

WOD

No measure on this one.

Gymnastic Strength Day
2 Rounds of:

  • 15 Clapping Push-ups
  • 10 Pistol Squats, 2-to-1 progression
  • 5 Tempo Pull-ups, 5252
  • 10 Single Leg Box Jumps, 5 per leg
  • 15 Turned out Ring Push-ups / Regular Ring
  • 4 Archer Pull-ups / 1.5 arm pull-ups (2 per arm)
  • 10 Near max Height Box Jump
  • 10 Bar Muscle-ups,
  • 5 Strict Bar Muscle-ups or attempts

Elements

Remember that tomorrow is 17.5
30 Rounds of :30 Intervals:

  • Doubles
  • Ball Slam, 20/15#
  • Push-ups

[You will do 10x each]

Wednesday March 22

March 21st, 2017
by:

Specialty Classes

FTX Gold (55+) – 2:30pm-3:30pm

Strength / Skillwork

Jump Rope – Singles & D/Us

WOD

 Chipper for time: (start in heats)
3 Rope climbs
50 Walking lunge
25 Chest-to-bar pull-ups
50 Box jumps
25 GHD Hip Ext.
100 Double unders
25 Ring dips
50 T2B
25 2fer1 wall-ball
50 Burpees
3 Rope climbs

Rx+: 24/20″ Box, 20/14″ MB
Rx: 20/18″ Box, 14/10# MB, 400 Singles, Bar Dips (ladies may use blue band), KTE instead of T2B

Elements

10 Rounds of:

  • Run 200m
  • 15 Hanging Knee Raise
  • 10 Ring Row

Casha17.4

Tuesday March 21

March 20th, 2017
by:

Specialty Classes

7:30pm CYoga

Strength / Skillwork

Thrusters
5-5-5-5-5
50-60-70-80-85%

Thrusters
1-1-1-1
90-95-100-PR

WOD

None today

Elements

20:00 AMRAP

  • Row 500m
  • 10 Scissors
  • 10 Leg Lifts
  • 10 Flutter Kicks
  • 20 Supremans

Tolbert17.4