Friday, February 12th

February 11th, 2016
by:

Strength

Overhead Squat

PistolsBeach

MetCon

6 Rounds (1:30 each) of:
:30 of Rope Climbs
:30 of Push-press
:30 of Rest
Work into up to 3 heats if needed, sharing Barbells.

Rx+ (Competitor): Rope climbs w/ a minimum of 1 rope climb per round to be considered competitor (no jumping), 115/75#
Rx (Athlete): Pull-ups, 85/55#
Scaled (Health): Ring Rows, 65/35#
– Score is reps per round of climbs & push-presses. Each round is scored separately.

Thursday, February 11th

February 10th, 2016
by:

Strength

Snatch Grip Deadlift
Deadlift

PeterKids

MetCon

For Time – cap 14:00
Row 1,000m
40 Front Squats
30 Box Jumps
20 M/U

Rx+ (Competitor):115/75#, 30/24″, M/U
Rx (Athlete): 95/65#, 24/20″, C2B
Scaled (Health): 65/35#, 20/16″, Pull-ups or Ring Row

Wednesday, February 10th

February 9th, 2016
by:

Strength

Clean Pulls
Hang Cleans
Cleans

 

MetCon

For Time – cap 15:00
50 Wall Ball – 10 T2B
40 Wall Ball – 20 T2B
30 Wall Ball – 30 T2B
20 Wall Ball – 40 T2B
10 Wall Ball – 50 T2B

Rx (Athlete): 20/14# MB
Scaled (Health): 14/10# MB, Hanging Knee Raise

Tuesday, February 9th

February 8th, 2016
by:
Strength
Back Squat
MetCon
Deathby
Death by pull-ups and D/Us.
Every 2:00, perform 2 rounds of:
Pull-ups
D/U
Add 2 pull-ups and 10 D/U every 2:00.
1st 2:00 – 2x (2 pull-ups & 10 D/U)
2nd 2:00 – 2x (4 pull-ups & 20 D/U)
3rd 2:00 – 2x (6 pull-ups & 30 D/U)
and so on…

Monday, February 8th

February 7th, 2016
by:

Strength

Snatch Press, Strict Press & Push-press

Strength

MetCon

For Time – 15:00 Cap
10 Snatches (progressive weight)
OTB Burpees (progressive reps)

Barbell weights:
10 Snatches @ 65/35# & 10 Burpees
10 Snatches @ 85/45# & 15 Burpees
10 Snatches @ 105/65# & 20 Burpees
10 Snatches @ 115/75# & 25 Burpees
10 Snatches @ 125/85# & 30 Burpees
Rx: You are done when you can’t complete a given round or run out of time. In either of those scenarios your score will be 15:00 + 1 sec for each uncompleted rep.
Scaled: Do snatches or a progression thereof at least 3x as long as time cap hasn’t been reached. You may repeat a given weight as needed. If you are not proficient in the snatch, then work with a trainer to determine the progression.

 

Week of February 8 through 13

February 7th, 2016
by:

Announcements

CrossFit Open Prep

2016-01-04 07.19.04

Saturday, February 13

The 2016 CrossFit Open starts on Thursday, February 25th. This Saturday, February 13th we will be holding an Open Prep open to all. Sign-up for the Open here.

8:00am-8:30am – Registration and social
8:30am-9:00am – Review of the Open and also what’s new this year
9:00am-9:30am – Review of the standards for some of the most common Open movements – Part I
9:30am-9:45am – Warm-up
9:45am-10:45am – WOD 1
10:45am-11:30am – Review of the standards for some of the most common Open movements – Part II
11:30am-12:30pm – WOD 2

We will have a Boot Camp class from 8:00am-9:00am for those that don’t want to participate in the Open Prep. There is no extra-cost for this day. It will count as a single class in Wodify.

This Week at a Glance

Classes – We offer more CrossFit classes than anyone in the area. Have you also tried some of our Specialty Classes?

  • Squat Clinic – 5:30pm Monday – For beginners to advanced. A review of the fundamentals of squatting. This is a great class for beginner and advanced CrossFitters alike. Improve your technique and range of motion.
  • Kettlebell Class – 8:00am Tuesday – Simply a great workout using a nasty, evil iron ball attached to a handle. This is a great class for beginner and advanced CrossFitters alike.
  • CYoga – 7:30pm Tuesday – A great way to improve strength and flexibility.
  • Gymnastics – 5:30pm Wednesday – Struggling with pull-ups, HPSU, T2B or any other gymnastics movement? Then this is the class for you.
  • Beg. Weight Lifting Class – 8:00am Thursday – An introductory class into weight lifting. Stressing the muscular skeletal system is essential for health. This is the perfect class to start in a non-threatening environment with excellent hands-on instruction.

Personal Training – What is it? What does it include? When most think of personal training they think of doing a workout 1-on-1 with a trainer. While we do offer that, our personal training sessions can be used for much more:

  • Custom programming – For those that need or want custom programming. Custom programming for many is creating a plan to supplement our regular programming to help with weaknesses and/or go to the next level. It is also for those that for one reason or another need a lot of customization due to a particular physical need or condition.
  • Nutrition counseling – We’ll help and guide you with your diet. We’ll monitor a diet journal and make appropriate suggestions. We can offer meal planning and more.*
  • Goal setting – We’ll sit down with you and develop a plan for achieving specific goals and objectives over a 1-6 month period.

*Our nutrition counseling is based on common sense dietary principles and is not meant to diagnose or treat any medical condition or allergies.

WODs

For full details on WODs please see Wodify.

Monday – Various presses / WOD consisting of snatches and burpees with a 15:00 cap.
Tuesday – Back Squat / Death-by WOD of Pull-ups and D/Us.
Wednesday – Various cleans / WOD w/ Wall Balls & T2Bs with a 15:00 cap.
Thursday – Snatch Grip Deadlift & Deadlift / WOD w/ Rowing, Ft. Squats, Box Jumps & M/Us.
Friday – OHS / Med. length WOD w/ Rope climbs and Push-presses.
Saturday – Boot camp class at 8am. Open Prep from 8:00am – 1:00pm.

Week of February 1 through 6

January 31st, 2016
by:

Announcements

CrossFit Open Prep

2016-01-04 07.19.04

Saturday, February 13

The 2016 CrossFit Open starts on Thursday, February 25th. On Saturday, February 13th we will be holding an Open Prep open to all. Sign-up for the Open here.

8:00am-8:30am – Registration and social
8:30am-9:00am – Review of the Open and also what’s new this year
9:00am-9:30am – Review of the standards for some of the most common Open movements – Part I
9:30am-9:45am – Warm-up
9:45am-10:45am – WOD 1
10:45am-11:30am – Review of the standards for some of the most common Open movements – Part II
11:30am-12:30pm – WOD 2

We will have a Boot Camp class from 8:00am-9:00am for those that don’t want to participate in the Open Prep. There is no extra-cost for this day. It will count as a single class in Wodify.

This Week at a Glance

Classes – We offer more CrossFit classes than anyone in the area. Have you also tried some of our Specialty Classes?

  • Squat Clinic – 5:30pm Monday – For beginners to advanced. A review of the fundamentals of squatting. This is a great class for beginner and advanced CrossFitters alike.
  • Kettlebell Class – 8:00am Tuesday – Simply a great workout using a nasty, evil iron ball attached to a handle. This is a great class for beginner and advanced CrossFitters alike.
  • CYoga – 7:30pm Tuesday – A great way to improve strength and flexibility.
  • Beg. & Int. Olympic Lifting – 5:30pm Wednesday & 10:00am Saturday – No exercise develops power like the Olympic lifts. You will not regret taking the time to properly learn these exercises.
  • Beg. Weight Lifting Class – 8:00am Thursday – An introductory class into weight lifting. Stressing the muscular skeletal system is essential for health. This is the perfect class to start in a non-threatening environment with excellent hands-on instruction.

Personal Training – What is it? What does it include? When most think of personal training they think of doing a workout 1-on-1 with a trainer. While we do offer that, our personal training sessions can be used for much more:

  • Custom programming – For those that need or want custom programming. Custom programming for many is creating a plan to supplement our regular programming to help with weaknesses and/or go to the next level. It is also for those that for one reason or another need a lot of customization due to a particular physical need or condition.
  • Nutrition counseling – We’ll help and guide you with your diet. We’ll monitor a diet journal and make appropriate suggestions. We can offer meal planning and more.*
  • Goal setting – We’ll sit down with you and develop a plan for achieving specific goals and objectives over a 1-6 month period.

*Our nutrition counseling is based on common sense dietary principles and is not meant to diagnose or treat any medical condition or allergies.

WODs

For full details on WODs please see Wodify.

Monday – Cleans and Jerks / Short WOD w/ Pull-ups, Wall Balls and Mt. Climbers.
Tuesday – Deadlift and Ft. Squats / Short WOD w/ Jumping jacks, Leg raises and Lunges.
Wednesday – Thrusters & Hang cleans / Short WOD w/ KBS, Goblet squats and Figure 8s.
Thursday – Front Squat / Whole Class Team WOD w/ Rowing, Burpees, Pull-ups, Shuttle-runs and G2O.
Friday – Snatches / Short WOD w/ Dips, 2TB and Squats.
Saturday – Back Squat / Class Wide Team Chipper w/ Box Jumps, Wall Balls, Jump Rope, KBS and Deadlifts.

Week of January 25 through 30

January 24th, 2016
by:

Announcements

CrossFit Open Prep

2016-01-04 07.19.04

Saturday, February 13

The 2016 CrossFit Open starts on Thursday, February 25th. On Saturday, February 13th we will be holding an Open Prep open to all. Sign-up for the Open here.

8:00am-8:30am – Registration and social
8:30am-9:00am – Review of the Open and also what’s new this year
9:00am-9:30am – Review of the standards for some of the most common Open movements – Part I
9:30am-9:45am – Warm-up
9:45am-10:45am – WOD 1
10:45am-11:30am – Review of the standards for some of the most common Open movements – Part II
11:30am-12:30pm – WOD 2

We will have a Boot Camp class from 8:00am-9:00am for those that don’t want to participate in the Open Prep. There is no extra-cost for this day. It will count as a single class in Wodify.

This Week at a Glance

Classes – We offer more CrossFit classes than anyone in the area. Have you also tried some of our Specialty Classes?

  • Squat Clinic – 5:30pm Monday – For beginners to advanced. A review of the fundamentals of squatting.
  • Kettlebell Class – 8:00am Tuesday – Simply a great workout using a nasty, evil iron ball attached to a handle.
  • CYoga – 7:30pm Tuesday – A great way to improve strength and flexibility.
  • Beg. & Int. Olympic Lifting – 5:30pm Wednesday & 10:00am Saturday – No exercise develops power like the Olympic lifts. You will not regret taking the time to properly learn these exercises.
  • Beg. Weight Lifting Class – 8:00am Thursday – An introductory class into weight lifting. Stressing the muscular skeletal system is essential for health. This is the perfect class to start in a non-threatening environment with excellent hands-on instruction.

Personal Training – What is it? What does it include? When most think of personal training they think of doing a workout 1-on-1 with a trainer. While we do offer that, our personal training sessions can be used for much more:

  • Custom programming – For those that need or want custom programming. Custom programming for many is creating a plan to supplement our regular programming to help with weaknesses and/or go to the next level. It is also for those that for one reason or another need a lot of customization due to a particular physical need or condition.
  • Nutrition counseling – We’ll help and guide you with your diet. We’ll monitor a diet journal and make appropriate suggestions. We can offer meal planning and more.*
  • Goal setting – We’ll sit down with you and develop a plan for achieving specific goals and objectives over a 1-6 month period.

*Our nutrition counseling is based on common sense dietary principles and is not meant to diagnose or treat any medical condition or allergies.

WODs

For full details on WODs please see Wodify.

Monday – Back Squat / 14.4.
Tuesday – Deadlift / Med. length WOD w/ HSPU, Pull-ups, Dips, Pistols & Push-ups.
Wednesday – Snatch / Med. length WOD w/ Snatches, OHS & Box Jumps.
Thursday – Front Squat / Whole Class Team WOD w/ Rowing, Burpees, Pull-ups, Shuttle-runs and G2O.
Friday – Bench Press & Wtd. Dips / Med. length WOD w/ D/Us, KB S2O & HSPUs.
Saturday – OHS / No measure WOD w/ KBS, T2B & Pull-ups.

Week of January 18 through 23

January 17th, 2016
by:

Announcements

CrossFit Open Prep

2016-01-04 07.19.04

Saturday, February 13

The 2016 CrossFit Open starts on Thursday, February 25th. On Saturday, February 13th we will be holding an Open Prep open to all.

8:00am-8:30am – Registration and social
8:30am-9:00am – Review of the Open and also what’s new this year
9:00am-9:30am – Review of the standards for some of the most common Open movements – Part I
9:30am-9:45am – Warm-up
9:45am-10:45am – WOD 1
10:45am-11:30am – Review of the standards for some of the most common Open movements – Part II
11:30am-12:30pm – WOD 2

We will have a Boot Camp class from 8:00am-9:00am for those that don’t want to participate in the Open Prep. There is no extra-cost for this day. It will count as a single class in Wodify.

This Week at a Glance

Classes – We offer more CrossFit classes than anyone in the area. Have you also tried some of our Specialty Classes?

  • Squat Clinic – 5:30pm Monday – For beginners to advanced. A review of the fundamentals of squatting.
  • Kettlebell Class – 8:00am Tuesday – Simply a great workout using a nasty, evil iron ball attached to a handle.
  • CYoga – 7:30pm Tuesday – A great way to improve strength and flexibility.
  • Beg. & Int. Olympic Lifting – 5:30pm Wednesday & 10:00am Saturday – No exercise develops power like the Olympic lifts. You will not regret taking the time to properly learn these exercises.
  • Beg. Weight Lifting Class – 8:00am Thursday – An introductory class into weight lifting. Stressing the muscular skeletal system is essential for health. This is the perfect class to start in a non-threatening environment with excellent hands-on instruction.

Personal Training – What is it? What does it include? When most think of personal training they think of doing a workout 1-on-1 with a trainer. While we do offer that, our personal training sessions can be used for much more:

  • Custom programming – For those that need or want custom programming. Custom programming for many is creating a plan to supplement our regular programming to help with weaknesses and/or go to the next level. It is also for those that for one reason or another need a lot of customization due to a particular physical need or condition.
  • Nutrition counseling – We’ll help and guide you with your diet. We’ll monitor a diet journal and make appropriate suggestions. We can offer meal planning and more.*
  • Goal setting – We’ll sit down with you and develop a plan for achieving specific goals and objectives over a 1-6 month period.

*Our nutrition counseling is based on common sense dietary principles and is not meant to diagnose or treat any medical condition or allergies.

SevenSonsVan

Seven Sons Farms – Our next delivery is this Saturday, January 23rd. Last day to order is this Monday, January 18th. Check out their website here for more information and pricing. No amount of exercise can overcome a bad diet. Do yourself a favor, you workout hard so make sure you feed your body quality fuel.

WODs

For full details on WODs please see Wodify.

Monday – OHS / Med. length WOD w/ Hang snatches & Ft. Squats.
Tuesday – Ft. Squats / Longer WOD w/ Thrusters, Pull-ups & Burpees..
Wednesday – Snatch Press & Strict Press / Team WOD w/ Burpees, Wall-balls, Push-ups & Side-throws.
Thursday – Clean & Jerk / 15.1 and 15.1a.
Friday – Deadlift / 15.3.
Saturday – Untimed WOD w/ HSPU, Rowing, Running, Air Squats & Jump.

Week of January 11 through 16

January 10th, 2016
by:

Announcements

Classes – We offer more CrossFit classes than anyone in the area. Have you also tried some of our Specialty Classes?

  • Gymnastics Class – 5:30pm Monday – For anyone wanting to improve pull-ups, dips, HSPUs, or any other gymnastics related movement/exercise.
  • Kettlebell Class – 8:00am Tuesday – Simply a great workout using a nasty, evil iron ball attached to a handle.
  • CYoga – 7:30pm Tuesday – A great way to improve strength and flexibility.
  • Beg. & Int. Olympic Lifting – 5:30pm Wednesday & 10:00am Saturday – No exercise develops power like the Olympic lifts. You will not regret taking the time to properly learn these exercises.
  • Beg. Weight Lifting Class – 8:00am Thursday – An introductory class into weight lifting. Stressing the muscular skeletal system is essential for health. This is the perfect class to start in a non-threatening environment with excellent hands-on instruction.

Personal Training – What is it? What does it include? When most think of personal training they think of doing a workout 1-on-1 with a trainer. While we do offer that, our personal training sessions can be used for much more:

  • Custom programming – For those that need or want custom programming. Custom programming for many is creating a plan to supplement our regular programming to help with weaknesses and/or go to the next level. It is also for those that for one reason or another need a lot of customization due to a particular physical need or condition.
  • Nutrition counseling – We’ll help and guide you with your diet. We’ll monitor a diet journal and make appropriate suggestions. We can offer meal planning and more.*
  • Goal setting – We’ll sit down with you and develop a plan for achieving specific goals and objectives over a 1-6 month period.

*Our nutrition counseling is based on common sense dietary principles and is not meant to diagnose or treat any medical condition or allergies.

SevenSonsVan

Seven Sons Farms – Our next delivery is this Saturday, January 23rd. Last day to order was this Monday, January 18th. Check out their website here for more information and pricing. No amount of exercise can overcome a bad diet. Do yourself a favor, you workout hard so make sure you feed your body quality fuel.

WODs

For full details on WODs please see Wodify.

Monday – Bench Press & Weighted Pull-ups / Med. length WOD Cleans, Deadlift & OTB Burpees.
Tuesday – Thruster / Circuit WOD of Pull-ups, Wall Balls, T2Bs and OHS.
Wednesday – Back Squat / AMRAP of Mt. Climbers, KBS, Push-ups & Rowing.
Thursday – Clean & Jerk / KB SDHP, Box Jumps, Burpees & D/Us.
Friday – Snatch Press, Strict Press & Push Press / WOD w/ HSPUs & Lunges.
Saturday – Deadlift / Untimed WOD of Snatches and Pull-ups.

Week of January 4 through 9

January 4th, 2016
by:

Announcements

Our Grand Opening celebration for the New Location is this Saturday.

Grand Opening and Open House – On Saturday, January 9th from 8am-3pm, we will be hosting our Grand Opening for our new location. It will be an Open House with WODs, food, drinks, music and activities. If you know someone that should try and do CrossFit, then invite them. We will be having an Introductory class every hour.  Please see the Events on this page and our FB Event page for more information. This day is for both our existing members and potential new members. There will be prizes (movie tickets for two) for those members that bring the most guests! Remember that for every referral that signs up for a membership you get a free month*. Hope to see you all there. Don’t miss it!

* Restrictions apply.

New membership level – As of January 1st we will be offering a new level of membership – unlimited plus ($225/mo). This includes all the benefits of our regular unlimited membership plus a free beverage each time you workout (max 1 per day), storage cubbie for personal gear, 1 hour per month of personal training, and storage of a personal bar.

Personal Training – What is it? What does it include? When most think of personal training they think of doing a workout 1-on-1 with a trainer. While we do offer that, our personal training sessions can be used for much more:

  • Custom programming – For those that need or want custom programming. Custom programming for many is creating a plan to supplement our regular programming to help with weaknesses and/or go to the next level. It is also for those that for one reason or another need a lot of customization due to a particular physical need or condition.
  • Nutrition counseling – We’ll help and guide you with your diet. We’ll monitor a diet journal and make appropriate suggestions. We can offer meal planning and more.*
  • Goal setting – We’ll sit down with you and develop a plan for achieving specific goals and objectives over a 1-6 month period.

*Our nutrition counseling is based on common sense dietary principles and is not meant to diagnose or treat any medical condition or allergies.

Seven Sons Farms – Our next delivery is this Saturday, January 23rd. Last day to order was this Monday, January 18th. Check out their website here for more information and pricing. No amount of exercise can overcome a bad diet. Do yourself a favor, you workout hard so make sure you feed your body quality fuel.

WODs

For full details on WODs please see Wodify.

Monday – Back Squat / WOD w/ Snatches, Thrusters  & Air Squats.
Tuesday – Strict Press / Med. WOD of Rope Climbs & Slam Balls.
Wednesday – Snatch Press & Snatch-grip Deadlift / Team WOD w/ Burpees, Lunges, Mt. Climbers & Cleans.
Thursday – Snatch / Kettlebell FGB w/ S2O, Goblet Squats, KBS, SDHP & Snatches.
Friday – Deadlift / 20:00 AMRAP w/ Running, Burpees, KBS & Wall Balls.
Saturday – Grand Re-opening celebration – Front Squats / 2 short WODs – 7:00 AMRAP w/ Rowing & Box Jumps and 10 RD. “Cindy”.

Week of December 28 through January 2

December 29th, 2015
by:

Announcements

On New Year’s Eve we’ll be open only from 9am-11am. We will be closed on New Year’s Day. All other days will follow normal schedule.

New membership level – As of January 1st we will be offering a new level of membership – unlimited plus ($225/mo). This includes all the benefits of our regular unlimited membership plus a free beverage each time you workout (max 1 per day), storage cubbie for personal gear, 1 hour per month of personal training, and storage of a personal bar.

Grand Opening and Open House – On Saturday, January 9th from 8am-3pm, we will be hosting our Grand Opening for our new location. It will be an Open House with WODs, food, drinks, music and activities. If you know someone that should try and do CrossFit, then invite them. We will be having an Introductory class every hour.  Please see the Events on this page and our FB Event page for more information. Hope to see you all there. Don’t miss it!

FTX Box Etiquette – Now that we’ve moved into our new location it’s time to remind everyone of some of our rules & guidelines. Also, since we’ve grown we have to do somethings differently that what we used to do given our larger space, new equipment and larger number of members.

  1. Keep chalk in the buckets. Do not put the chalk balls on equipment or toss/set them on the ground.
  2. Clean up after yourself. This includes putting away any equipment you get out. If you remove any safety catches or J-cups from the rigs, then please put them back when you are done. Also, wipe down equipment you sweat on or get chalk on.
  3. Please take care of our facility. Do not lean any equipment against the walls. Everything has its place, and if you don’t know where it goes – just ask.
  4. Take care of our equipment. Please use equipment only for its intended use. Do NOT drop bars from overhead. Guide bars down to at least waist height. This reduces wear and tear on the weights, but also reduces the chances of the weights bouncing into something or someone. No dropping empty bars, and this includes pulling off the bumper plates in such a way that the bars drop to the floor. If you use a 45# bar and you drop it, then you must have at least 15# bumpers on each side. Otherwise use the 15# training bars.
  5. Storage of personal equipment. Please take all personal items home each day. Do not leave workout gear, clothing or toiletries.
Personal Training – What is it? What does it include? When most think of personal training they think of doing a workout 1-on-1 with a trainer. While we do offer that, our personal training sessions can be used for much more:
  • Custom programming – For those that need or want custom programming. Custom programming for many is creating a plan to supplement our regular programming to help with weaknesses and/or go to the next level. It is also for those that for one reason or another need a lot of customization due to a particular physical need or condition.
  • Nutrition counseling – We’ll help and guide you with your diet. We’ll monitor a diet journal and make appropriate suggestions. We can offer meal planning and more.
  • Goal setting – We’ll sit down with you and develop a plan for achieving specific goals and objectives over a 1-6 month period.

Seven Sons Farms – Our next delivery is this Saturday, January 23rd. Last day to order was this Monday, January 18th. Check out their website here for more information and pricing. No amount of exercise can overcome a bad diet. Do yourself a favor, you workout hard so make sure you feed your body quality fuel.

WODs

For full details on WODs please see Wodify.

Monday – Thrusters / Med. long WOD w/ HSPUs, Cleans, Front Squats & OTB Burpees.
Tuesday – Snatch Press & Strict Press / Med. long WOD of Wall Balls, Russian KBS, Box Jumps & T2Bs.
Wednesday – Deadlift & Snatch-grip Deadlift / FGB style WOD w/ Rowing, Hang Snatches, Scotty Bobs, SDHPs & Slam Balls.
Thursday – Open 9am-11am. “Barbara”
Friday – Closed. Happy New Year!
Saturday – Ft. Squat, Push-press & Weighted Pull-ups / “Fran”

Week of December 21 through 26

December 20th, 2015
by:

Announcements

We will be closed on Christmas Eve and Christmas. All other days will follow normal schedule.

What’s New? – We are continuing to get all setup in our new location and we’re continuing to bring in new equipment. Our wall was finally finished this past week! Our pull-up rig will be finished this week. Our new Wodify station is up and running. And more is coming! Everything to make FTX CrossFit Mission Ready!

New membership level – As of January 1st we will be offering a new level of membership – unlimited plus ($225/mo). This includes all the benefits of our regular unlimited membership plus a free beverage each time you workout (max 1 per day), storage cubbie for personal gear, 1 hour per month of personal training, and storage of a personal bar.

Grand Opening and Open House – On Saturday, January 9th from 8am-3pm, we will be hosting our Grand Opening for our new location. It will be an Open House with WODs, food, drinks, music and activities. If you know someone that should try and do CrossFit, then invite them. We will be having an Introductory class every hour.  Please see the Events on this page and our FB Event page for more information. Hope to see you all there. Don’t miss it!

FTX Box Etiquette – Since we’ve grown we have to do somethings differently that what we used to do given our larger space, new equipment and larger number of members.

  1. Please keep chalk in the buckets. We want the cleanest space possible for all of you.
  2. Put away equipment you use. Please help us store everything safely when it’s not in use. Wipe down equipment you sweat on or get chalk on.
  3. Please take care of your facility. Do not lean any equipment against the walls. Let us know if anything needs cleaning or is not working as it should.
  4. Take care of the equipment. Observe proper protocol/usage with all equipment – primarily for your safety and secondly to reduce wear and tear.
  5. Storage of personal equipment. Please take all personal items home each day.
Personal Training – What is it? What does it include? When most think of personal training they think of doing a workout 1-on-1 with a trainer. While we do offer that, our personal training sessions can be used for much more:
  • Custom programming – For those that need or want custom programming. Custom programming for many is creating a plan to supplement our regular programming to help with weaknesses and/or go to the next level. It is also for those that for one reason or another need a lot of customization due to a particular physical need or condition.
  • Nutrition counseling – We’ll help and guide you with your diet. We’ll monitor a diet journal and make appropriate suggestions. We can offer meal planning and more. (Note: Our nutrition counseling and meal planning is based on basic dietary principles and is not meant to treat or diagnose any condition. Any person with a medical condition and/or food allergy needs to consult a doctor and/or other licensed professional.)
  • Goal setting – We’ll sit down with you and develop a plan for achieving specific goals and objectives over a 1-6 month period.

Seven Sons Farms – Our next delivery is this Saturday, January 23rd. Last day to order was this Monday, January 18th. Check out their website here for more information and pricing. No amount of exercise can overcome a bad diet. Do yourself a favor, you workout hard so make sure you feed your body quality fuel.

WODs

For full details on WODs please see Wodify.

Monday – Back Squat & Deadlift / Med. length AMRAP w/ Deadlifts, Burpees, Box Jumps & T2Bs.
Tuesday – Squat cleans / Med. Long chipper w/ a variety of exercises.
Wednesday – Snatch / Med. length WOD w/ HSPU, Snatches, M/Us, Thrusters, Burpees and lots of D/Us.
Thursday – Closed. *
Friday – Closed. Merry Christmas. *
Saturday – Deadlift / “Klepto

* Even though we are closed, we programmed a couple WODs for the 24th and 25th for you to do at home. See Wodify for the WODs.

Week of December 7 through 12

December 9th, 2015
by:

Announcements

Construction – We are continuing to get the new location done. Our bathrooms underwent some modifications to meet ADA code. We have received new equipment. Our front desk area is making progress. Things are proceeding on schedule for us to all ready for the New Year!

Christmas Party and Cookie Exchange – On Saturday, December 12th, we will be having our Annual Christmas Party from 6:00pm-9:30pm. Please see the Events on this page and our FB Event page for more information. Hope to see you all there. Don’t miss it!

FTX-XMAS2014

2014 FTX CrossFit Christmas Party Photo

Seven Sons Farms – Our next delivery is this Saturday, December 12th. Last day to order was this Monday, December 7. Check out their website here for more information and pricing. No amount of exercise can overcome a bad diet. Do yourself a favor, you workout hard so make sure you feed your body quality fuel.

WODs

For full details on WODs please see Wodify.

Monday – Max Ht. Box Jump and Max. Broad Jump /4 rds for time of: Lunges, Box Jumps, KBS and HR Push-ups.
Tuesday – Snatch Press and Shoulder Press / Med. Long chipper w/ a variety of exercises.
Wednesday – Snatch / FGB Style w/ Rowing, Push-press, Russian Twists, Pull-ups and Slam Balls.
Thursday – Snatch Grip Deadlift and Reg. Deadlift / “Start the Engine” WOD consisting of D/Us and Burpees.
Friday – OHS, Ft. Squat and Back Squat / Class-wide Chipper w/ SDHPs, Thrusters, Rowing, Burpees, Shuttle Runs and strict Pull-ups.
Saturday – Winter Indoor-Septathlon w/ 1. C&J 2. Max D/Us 3. Max Box Jump Ht. 4. 500m Row 5. Rope Climb event 6. M/U or P/U test 7. “Grace”.

Week of November 30 through December 5

December 1st, 2015
by:

Announcements

New Location – It has been great to get up and running in our new facilities. We much appreciate everyone’s patience in getting things setup. As you all have been able to see, many improvements have already been made and more are coming. This week will see a large delivery of new equipment! We are still aiming to be done with everything by the end of December, but in the mean time we are fully operational.

Pardon some construction this week in our bathrooms. The City of Wheaton is requiring some changes in order to accommodate all ADA regulations. On Wednesday and Thursday, we will at times be down to the use of only one of our bathrooms. Thanks for understanding.

Christmas Party and Cookie Exchange – On Saturday, December 12th, we will be having our Annual Christmas Party from 6:00pm-9:30pm. Please see the Events tab on this page and our FB Event page for more information. Hope to see you all there.

Seven Sons Farms – Our next delivery is Saturday, December 12th. Last day to order is Monday, December 7. Check out their website here for more information and pricing. No amount of exercise can overcome a bad diet. Do yourself a favor, you workout hard so make sure you feed your body quality fuel.

SevenSonsVan

WODs

For full details on WODs please see Wodify.

Monday – Shoulder Strength work / 15:00 AMRAP w/ D/Us, KBS and Squats.

Tuesday – FTX 12 Days of Christmas – A great WOD involving 12 exercises using a rep scheme that follows the 12 Days of Christmas song. Don’t miss this one.

Wednesday – Front Squats for strength / LT. Col. Hoyman B-Day WOD with Cleans, D/Us, Rope Climbs and Indian S/Us.

Thursday – Hang cleans, Split Jerks, Cleans and Clean & Jerks. No exercises work the whole body like the Olympic Lifts. Don’t skip this because you don’t “like” them. Hate us now, but thank us later!

Friday – Squat Clinic / Med. length WOD w/ Rowing, burpees and D/Us.

Saturday – Pull-ups and Pistols / Death-by Slam Balls and OH Lunges.

Winter Advisory

November 20th, 2015
by:

All classes as scheduled this morning, Saturday 11/21.

Given the Winter Advisory and the potential of 6+” of snow tonight, please check here, FB and/or Twitter for updates. If we are going to cancel classes tomorrow morning, we will post by 7am.

Our decision is weighed by various factors including road conditions, ability to keep up with snow removal and overall safety.

Snow

New location – Up and running!

November 11th, 2015
by:

We’re in our new location! 1010 W. Geneva RD, Wheaton, 60187
(SW corner of the intersection of Geneva RD and Gary AVE. About 200 yds south from old location.)

fireworks

Our expanded classes schedule is as follows:

Monday through Friday

  • 0530-0630
  • 0630-0730
  • 0800-0900
  • 0900-1000
  • 1000-1100
  • 1100-1200 Advanced CrossFit
  • 1215-1315
  • 1430-1530
  • 1530-1630
  • 1630-1730
  • 1730-1830
  • 1830-1930
  • 1930-2030 (Yoga on Tuesdays and no class at this time on Fridays)

Saturday

  • 0800-0900
  • 0900-1000
  • 1000-1100 Beg. and Int. Olympic Lifting
  • 1100-1200

FTX CrossFit 2015-1109 Monday

November 8th, 2015
by:

Classes today will be held at W121 and Northside Park

  • 5:30am-6:30pm @ W121
  • 6:30am-7:30am @ W121
  • 10:00am-11:00pm @ W121
  • 12:15pm-1:15pm @ Northside Park
  • 3:00pm-4:00pm @ Northside Park
  • 4:00pm-5:00pm @ Northside Park
  • 5:30pm-6:30pm @ W121
Northside Park (Outdoors – Please dress accordingly) – 1300 N. West ST. Meet and warm-up at the Playground.
W121 (Indoor location) – 121 N. Cross ST. at intersection of N. Cross ST & E. Front ST. Meet at main entrance of Wheaton 121 Apartments. Park on E. Front Street along railroad tracks. To attend classes at W121 you have to register in advance on Wodify. We have a max capacity of 8 persons per class at W121.
 
W121 WOD
(Indoors w/ Free Coffee!)
Chipper @ W121 for time:
(Do in any order & 25:00 cap)
  • 1 mile run on Treadmill
  • 30 Goblet Squats 45#/30#
  • 30 Strict Pull-ups
  • 30 Leg Lifts
  • 30 Dips
  • 30 Thrusters 45/30#
  • 30 HR Push-ups
  • 30 Burpees 
Northside Park WOD
(Outdoors / Please dress accordingly)
Chipper, For Time
  • 10 Burpees
  • 20 Walking Lunges
  • 1/4 Hill Sprint
  • 20 Walking Lunges
  • 10 Burpees
  • 20 Walking Lunges
  • 1/2 Hill Sprint
  • 20 Walking Lunges
  • 10 Burpees
  • 20 Walking Lunges
  • 3/4 Hill Sprint
  • 20 Walking Lunges
  • 10 Burpees
  • 20 Walking Lunges
  • 1 Hill Sprint
  • 20 Walking Lunges
  • 10 Burpees
Location of W121
 
 

November 9 through 14

November 8th, 2015
by:

Moving Update

As most of you already know, we have been planning to move to a bigger location for over a year. We signed a lease for a new building in June and had hoped to have already been all settled by now. We encountered many delays, but it looks like we will finally move to the new location this week. 

On Wednesday, November 11th, if all goes as planned, FTX CrossFit will be open in a newer, bigger facility, with plenty of spacious parking! The new location is just across the road from the old location. It is the building located at 1010 W. Geneva Rd., just south and across from the Mobil gas station. There will be some innovative and improved features and services to our box as a result of this move! We will keep you all posted of the enhancements via our website, social media and through announcements at the box.

The good news for you, our FTX members, is that you will have all the benefits of the larger and newer facility, but you will not pay a dime more than you pay now. We plan to keep our fees the same. In fact, all our current members have been upgraded to “unlimited” through the end of the year. But we are not moving to this new location because we suddenly had a jump in income, but because we will have the room to continue to grow and expand our community. We have made some negotiations with the owners of the property that will give us some time to do this. This is where we ask for your help. If FTX CrossFit has made a difference in your life, then please help to spread the word and invite your friends! If it weren’t for the support that many of you within the FTX community have given, this move would not be possible. Thank you!

We are excited about all the possibilities that this new location will afford us, like hosting more events and competitions which would include the greater CrossFit community!

We are incredibly thankful for each and every one of you, members of our FTX family. It is our hope that we can continue to improve in our ability to help each of you achieve your personal goals.

If you have any questions about the move, please feel free to ask. (Yes, we will have bathrooms and showers at the new facility! And they are nice!) Much of our current equipment and the primary build-out will be in place on November 11th when we open in the new location. However; it will take us November and December to get some of our other original equipment set up, additional improvements and new equipment in place. We will keep you posted on things as they progress.

Thank you for your support!

Schedule of classes

Monday and Tuesday:

  • 5:30am-6:30pm @ W121
  • 6:30am-7:30am @ W121
  • 10:00am-11:00pm @ W121
  • 12:15pm-1:15pm @ Northside Park
  • 3:00pm-4:00pm @ Northside Park
  • 4:00pm-5:00pm @ Northside Park
  • 5:30pm-6:30pm @ W121
Northside Park (Outdoors – Please dress accordingly) – 1300 N. West ST. Meet and warm-up at the Playground.
W121 (Indoor location) – 121 N. Cross ST. at intersection of N. Cross ST & E. Front ST. Meet at main entrance of Wheaton 121 Apartments. Park on E. Front Street along railroad tracks. 

Wednesday and forward

New expanded schedule at new location. The most extensive schedule of any CrossFit box in the area.

WODs @ Northside Park & W121

November 5th, 2015
by:

Friday, November 6, 2015

Today we are doing WODs at Northside Park and W121. 

  •  5:30am @ Wheaton 121
  • 6:30am @ Northside Park
  • 10:00am @ Northside Park
  • 12:15pm @ Northside Park
  • 3:00pm @ Northside Park
  • 4:00pm @ Northside Park
  • 6:00pm @ Wheaton 121

 Northside Park WOD

4 Rounds for time of:
Run up and down the Hill w/ a 30/20# DB
5 Burpee-Mt.Climbers 1:10 ratio (do 10 mt. climbers before the push-up in the burpee)
10 Dips
30 Alternating DB Snatches 30/20#
 

  W121 WOD

FGB Style
DB Thrusters 45/30#
KBS 45/30#
Strict Pull-ups
1-Arm DB Snatch 50/35#
Burpees
 
For the classes at W121, we have a maximum class size of 8 people. Please register on wodify for the 5:30am and 6:00pm classes. 
 
Directions to W121: Come to the main entrance at the intersection of North Cross Street and E Front St. 
Park in the parking spaces that are along the north side of the railroad tracks on Front Street. 
 
 

FGB at Northside Part / Thursday / 2015-11-05

November 4th, 2015
by:

FGB at Northside Park

5 Rounds of 5 minutes each w/ 1 minute rest between rounds. Perform each of the following 5 exercises each round for 1 minute each. Count all your reps.

  1. Hill Sprint (once only) – use remaining time as rest.
  2. Russian Twists w/ 15# plate
  3. OH Lunges w/ 15# plate
  4. Goblet squats w/ 15# plate
  5. Burpees
Meet at Northside Park by the playground. On south side of the park.
 
Classes for Thursday, 11/5/2015: 
  • 6:30am-7:30am
  • 10:00am-11:00am
  • 12:15pm-1:15pm
  • 4:00pm-5:0pm

 

Murph at Northside Park / Saturday / 2015-11-07

November 4th, 2015
by:

“Murph” is the quintessential Hero WOD. We will be doing this classic benchmark WOD this Saturday at Northside Park. (Just north of the intersection of N. West ST and W. Prairie AVE). We will be setup in the Pavilion by the playground on the south side of the park. We will run “Murph” at 10am and 11am.

MurphPark2

For time:

  • 1 Mile run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 Mile run

*Wear a 20# vest if you have one.

Bring the whole family, and invite your friends. FTX CrossFit will be providing beverages, snacks and pizza! Starting at 10am we will have hot coffee and cocoa, water, and snacks. The pizza will arrive at noon. The kids will enjoy the playground.

This will probably be your last chance for the year to be outside and enjoy the fresh air. Don’t miss out. It will be a bit chilly (around 50F), but nice otherwise. So, dress accordingly. Perfect weather for a WOD like Murph!

Cost (For WOD and/or Food): Free!

Please RSVP on our Facebook event by clicking “going” on the event and listing number of family members attending in the comments. That way we can make sure we get the right amount of food and snacks! Thanks for helping us with this. If you don’t have Facebook, then please shoot us an e-mail.

FTX 2015-11-04 “The Hill” at the Park

November 3rd, 2015
by:

Our classes will be at Northside Park in Wheaton. Meet & warm-up at the Playground.

Classes will be held at 6:30am, 10:00am, 12:15pm & 4:00pm.

5 Rounds for time of:

  • 3 Hill Sprints
  • 20 Alt. Pistols (Rx) / 20 Squats (Scaled)
  • 10 Burpee Box Jumps (Wall)
Come and enjoy the nice weather and a great workout.

 

November 2 through 4 Schedule (Mon-Wed)

October 30th, 2015
by:

Due to our move, we will be closed on Monday 11/2.

MovingConstruction1

On Tuesday, Wednesday and Thursday we will be meet for classes at Northside Park. (See map below. By the playground.)
(Due to park opening and closing times, we can’t do other classes there / Sunrise & Sunset issues)
We will meet at the park for the following classes:

  • 6:30am-7:30am
  • 10:00am-11:00am (No childcare)
  • 12:15pm-1:15pm
  • 4:00pm-5:00pm

Weather should be really nice. These classes will not count against attendance limits.
Furthermore, all current (non-Unlimited) members will be upgraded to unlimited status through December 31st. Unlimited members will be receiving a special package and gift. Thank you for your understanding and patience while we move.

NorthsidePark

Moving Schedule

October 27th, 2015
by:

We are moving! Here is the schedule of classes this Friday 10/30 and Saturday 10/31.
We appreciate everyone’s patience, understanding and help. The end result will be worth it!

moving12

Friday

  • 5:30am-6:30am
  • 10:00am-11:00am – No childcare this Friday.
  • 12:15pm-1:15pm
  • 4:30pm-5:30pm

Saturday

  • 8:00am-9:00am – SEAL PT!

October 19 through 24

October 18th, 2015
by:

Announcements

Moving

Our current plan is to be closed on October 30th (Fri) and 31st (Sat) in order to carryout our move across the street. Given the delays in obtaining our building permit, we’re on a very tight schedule. If we need to make any changes to these dates, which at this point would be a matter of moving things 1-5 days, we’ll let everyone know via this website, FB, Twitter and by announcing it at the box during classes.
Thanks for everyone’s support. This move wouldn’t be possible without all the incredible support that everyone’s given.

Special Events

Trivia Night & Costume Party – This Saturday, October 24th at 6pm – 9pm.
 

Specialty Classes

Sign-up is required for our specialty classes. You must register for these classes a minimum of 12 hours in advance on Wodify.

Gymnastics Clinic – Monday at 5:30pm. If you are struggling with ring dips, HSPU, pull-ups, muscle-ups or any other gymnastics movement, then this class is for you!
Strength/Flexibility (Yoga) class – Tuesday at 5:30pm and 6:30pm.
Beginner and Intermediate Olympic Lifting – The Olympic movements are the most challenging and technically difficult exercises we do. Proper form and technique are essential for success and safety. These classes will help the beginner and intermediate lifter learn these movements. Don’t miss the opportunity to improve on these valuable lifts.
Wednesday at 5:30pm – 
Saturday at 10:00am –

Honored Prairie / Seven Sons Farm

Our next delivery of fresh grass-fed meats, dairy and more will be Saturday, October 31st. The last day to order for that delivery will be Monday, October 26th. Click here to order.

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

Weekly WOD Summary

Monday – Snatch / Double B-Day WOD 1. w/ Snatches 2. w/ Burpee Box Jumps & Wall Balls.
Tuesday – Hang clean & Ft. Squat Complex / Two 7:00 AMRAPs 1. Rowing for Cals 2. Running, Rope Climbs & Power Cleans.
Wednesday – Thruster & Ft. Squat / Med. Long Partner WOD w/ Squats, Burpees & Pistols.
Thursday – Push-Press / Long 3 round chipper WOD w/ Pull-ups, KBS, HSPU, Bent-over-rows & Deadlifts.
Friday – Hang Pull -> Hang High Pull -> Hang Snatch / “Ruthless Randy” (A variant on the Randy Hero WOD).
Saturday – Progressive AMRAP w/ Thrusters and Burpees / Rowing.

FTX Filthy 50 Oct. 2015

October 15th, 2015
by:

FTX CrossFit – CrossFit

Warm-up

HAPPY 50th BIRTHDAY WENDI!

FTX Original Warm-up 5.0 (No Measure)

Stage 1 –

10 Reps of:

Neck Movements

Shoulder Shrugs

Arm circles (Big to Small and Back)

High Knees

Butt kicks

Over-the-Fence

Ankle Rockers w/ Wrist Rotation

Alt. Arm Swings

Alt. Chest Hugs

Torso Twist w/ a Slap

Stage 2 –

2:00 of: Running, Rowing or Jump rope

5 Reps of:

Push-ups Pull-ups Dips

Squats Indian Sit-ups Tuck Jumps

Stage 3 –

10 Reps of:

Forward Step Toe-Touch

Cross-body Woodchops

Leg Swings

6 each of Alt. Scorpions / Alt. Iron Cross

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Week of October 12 through 17

October 11th, 2015
by:

Announcements

Special Events

Trivia Night & Costume Party – Saturday, October 24th.

Specialty Classes

Sign-up is required for our specialty classes. You must register for these classes a minimum of 12 hours in advance on Wodify.

Gymnastics Clinic – Monday at 5:30pm. If you are struggling with ring dips, HSPU, pull-ups, muscle-ups or any other gymnastics movement, then this class is for you!
Strength/Flexibility (Yoga) class – Tuesday at 5:30pm and 6:30pm.
Beginner and Intermediate Olympic Lifting – The Olympic movements are the most challenging and technically difficult exercises we do. Proper form and technique are essential for success and safety. These classes will help the beginner and intermediate lifter learn these movements. Don’t miss the opportunity to improve on these valuable lifts.
Wednesday at 5:30pm –
Saturday at 10:00am –

Honored Prairie / Seven Sons Farm

Our next delivery of fresh grass-fed meats, dairy and more will be Saturday, October 31st. The last day to order for that delivery will be Monday, October 26th. Click here to order.

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

Weekly WOD Summary

Monday – Back Squat  / 12:00 AMRAP w/ Thrusters & D/Us.
Tuesday – Snatch Grip Deadlift / Med. long WOD w/ Farmer carry, Slam Balls & Mt. Climbers.
Wednesday – C&J / Med. long partner WOD w/ Burpees, SDHP & Wall Balls.
Thursday – Deadlift / “Lynne”.
Friday – Filthy Fifty!
Saturday – O’Course

FTX 10-10-15

October 9th, 2015
by:

FTX CrossFit – Saturday

Metcon (Time)

3 ROUNDS:

  • 30 back squats (1st from the floor) 135#/95#
  • 100 D/U
  • 30 power cleans 135#/95#
  • 30 pushups (knees off floor)

RX+ = as written
RX = 105#/75#
Scaled = 65#/35# and 1:00 minute of D/U attempts instead of D/U
35 minute time cap

Join us for a fun evening on Saturday, October 24th!

TriviaNight.jpg

FTX 10-09-15

October 8th, 2015
by:

FTX CrossFit – Friday

Push Jerk (2-2-2-2-2)

Push Press (2-2-2-2-2)

Metcon (Time)

For time:
30-20-10

  • Wallballs 30#/20#
  • C2B pullups

Rx+ = as written
Rx = 20#/14# and regular pullups
Scaled = 14#/10# and jumping pullups

 

FTX 10-08-15

October 7th, 2015
by:

FTX CrossFit – Thursday

1 squat snatch + 3 overhead squats

1 squat snatch + 3 overhead squats EMOTM for 10 minutes.
Warmup to around 75%-85% of 1RM squat snatch before starting. Take 10 minutes to do this.
Use the same weight for the first 5 minutes then go as heavy as possible for the last 5 minutes.

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

  • 60 Box jumps 24″/20″
  • 50 KBS 55#/35#
  • 40 T2B
  • 30 burpees
  • 20 front squats 135#/95#

RX+ = as written
RX = front squats 115#75#
Scaled = 20″/16″, KBS: 35#/20#, Front squats: 55#/35# & Hanging knee raises

FTX 10-07-15

October 6th, 2015
by:

FTX CrossFit – Wednesday

Metcon (AMRAP – Reps)

PARTNER WOD (Teams of 2)

14:00 AMRAP 

  • Calories on the rower (partners switch every 2:00)

Rest 1 minute

14:00 AMRAP

  • 10 burpees
  • 10 sandbag squats 40#

(partners switch every 2:00)

Score = total number of reps/cals for both people for both wods.
RX+ = 40# sandbag

RX= 30# sandbag
Scaled 20# sandbag

Weights are for both men AND women.
*large classes start with half on the rowers and half on the burpee/sandbag wod*

Front Squat (2-2-2-2-2-2)

6 sets of 2 front squats
60% – 70% – 80% – 85% – 90% – 95%+


FTX 10-06-15

October 5th, 2015
by:

FTX CrossFit – Tuesday

Deadlift (3-3-3-3-3)

Try to stay above 80% of 1RM for all 5 sets.
NO ROUNDING YOUR BACK!! Go as heavy as possible with PERFECT form.
Rest no more than 1 minute between sets

Collin (Time)

6 Rounds for time:

  • 400m Sandbag Carry
  • 12 Push Press, 115#
  • 12 Box Jumps, 24″
  • 12 Sumo-Deadlift High-Pull, 95#

In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010
To learn more about Collin click here
Sandbag carry can be done with a slamball or a sandbag.

RX+ = as written with a 50#/30# sandbag or slamball. (women’s weights: 75# PP, 65# SDHP, 20″ box)
RX = sandbag 30#/20#, PP: 95#/65#, SDHP: 75#/45#
Scaled = sandbag 20#/10#, PP: 65#/35#, SDHP: (done with a KB) 55#/35#, Box: 20″/16″

35 Minute time cap

FTX 10-05-15

October 4th, 2015
by:

FTX CrossFit – Monday

Back Squat (10 sets of 2 @ 85-90%)

Every minute on the minute complete 2 back squats. Use the same weight for all 10 minutes.
Half of the class start on back squat and half start on the hang cleans.

Hang Clean (5 sets of 2 @ 85-90%)

Every 2 minutes, for a total of 10 minutes (5 sets), complete 2 hang cleans. They can be squat OR power. Try to use the same weight for all 5 sets.

Metcon (Time)

4 RDS:

  • 20 burpees
  • 20 KB or DB thrusters 35#s/20#s

RX = As written
Scaled = 20#’s/10#’s
15:00 Time cap

Week of October 5 through 10

October 4th, 2015
by:

Announcements

Special Events

Trivia Night & Costume Party – Saturday, October 24th.

Specialty Classes

Sign-up is required for our specialty classes. You must register for these classes a minimum of 12 hours in advance on Wodify.

Gymnastics Clinic – Monday at 5:30pm. If you are struggling with ring dips, HSPU, pull-ups, muscle-ups or any other gymnastics movement, then this class is for you!
Strength/Flexibility (Yoga) class – Tuesday at 5:30pm and 6:30pm.
Beginner and Intermediate Olympic Lifting – The Olympic movements are the most challenging and technically difficult exercises we do. Proper form and technique are essential for success and safety. These classes will help the beginner and intermediate lifter learn these movements. Don’t miss the opportunity to improve on these valuable lifts.
Wednesday at 5:30pm – Work on the Squat Clean followed by a short WOD incorporating the movement.
Saturday at 10:00am – Focus on C&J followed by a short WOD incorporating the movement.

Honored Prairie / Seven Sons Farm

Our next delivery of fresh grass-fed meats, dairy and more will be Saturday, October 31st. The last day to order for that delivery will be Monday, October 26th. Click here to order.

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

Weekly WOD Summary

Monday – Back Squat & Hang Clean / Med. WOD w/ Thrusters and Burpees.
Tuesday – Deadlift / “Colling” Hero WOD.
Wednesday – 2 Partner WODs w/ Burpees, Squats & Rowing / Front Squat.
Thursday – Snatch & OHS complex / 10:00 AMRAP w/ Box jumps, KBS, T2B, Burpees & Front Squats.
Friday – Push Jerk & Push Press / WOD w/ Wall Balls & Pull-ups.
Saturday – Long WOD w/ Back Squats, D/U, Power Cleans & Push-ups.