Wednesday November 8

November 7th, 2017
by:

Announcements

Thank you Firefighters! – For all of November we are thanking our Firefighters by giving them a free unlimited membership at FTX CrossFit. Let your Firefighter friends know!

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Upcoming Events

Bible Reading Group – 1st & 3rd Tuesdays of the month @ 8:30pm
FTX Christmas Party – December 2nd – 6:30 pm
Black Ops Competition – December 16th – 7:30am – 12:30am – All info here / Register here

Strength / Skillwork

Deadlift
5-5-5-5-5-5
5 reps @ 50-60-70-80-85-85%
Set up all the weight you will need for the %s.
Perform sets 1-5 EOMOTM (Every Other).

WOD

21-15-9 of:

  • Front Squat
  • Dips

Rx+: 155/105#, Ring Dips
Rx: 95/65#, None or Thin Blue Band Dips
If you use a blue band or thinner, you can mark Rx but add 1 min. to time for thin red/purple and 2 min. to time for thin blue.

Elements

3 Rounds of:

  • 1 mile Bike
  • 10 DB Thrusters, 20s/12s
  • 10 Alt. KB Push-press, 30/20#
  • 10 Goblet Squats, 30/20#

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