Tuesday August 14

August 13th, 2018
by:

Specialty Classes

7:30pm Yoga

#FTXAugustMust – Participation in our August series of mini-challenges is a must! Video your performances, log them in Wodify and post them with the tag #FTXAugustMust to win prizes. And of course – earn bragging rights, especially if you beat Al! Each of the mini-challenges will be 1 minute or less. Some will involve traditional movements, while others will be a bit more creative :)

#FTXAugustMust Final and In-house mini-competition on 8/25 from 10am-2pm. We will host an in-house mini-competition consisting of ten 2 minute challenges. Cost is $20. We will have prizes, food and more. Proceeds will go to buy a new rower.

Strength / Skillwork

Wt. Pull-ups
3-3-3-3-3-3

WOD

10-20-30-40-30-20-10 of:

  • Double-Unders
  • DB S2O (alt. arms as desired)

Rx+: Must D/U, 45/30# DB
Rx: D/U or 4:1 Ratio on Singles, 35/20# DB

Elements

7 Rounds of:

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

DBShoulderPress

Monday August 13

August 12th, 2018
by:

#FTXAugustMust – Participation in our August series of mini-challenges is a must! Video your performances, log them in Wodify and post them with the tag #FTXAugustMust to win prizes. And of course – earn bragging rights, especially if you beat Al! Each of the mini-challenges will be 1 minute or less. Some will involve traditional movements, while others will be a bit more creative :)

#FTXAugustMust Final and In-house mini-competition on 8/25 from 10am-2pm. We will host an in-house mini-competition consisting of ten 2 minute challenges. Cost is $20. We will have prizes, food and more. Proceeds will go to buy a new rower.

Strength / Skillwork / WOD

Olympic Lifting Total

  • 1 RM Snatch
  • 1 RM Clean & Jerk

Warm-up really well in both lifts, then make 3 attempts each for a 1RM.  Get plenty of rest between attempts. If you haven’t been lifting regularly and/or can’t  catch these lifts in a full squat, DO NOT attempt a max. Do skillwork and then 3-3-3 of each instead. Only mark Rx if you’re catching these in a full squat. Do not avoid working on catching these lifts in a full squat unless you have an injury and/or limitation preventing it.  Go lighter and spend time working on the deep catch. And if you aren’t familiar with the Olympic lifts, then spend time working on components of each.

Elements

16:00 AMRAP

  • 10 Calorie Row
  • 15 Wall Balls, 14/10#
  • 30 Russian Twist (1-ct)

Use any 10# object for your Twists

jessicaolysnatchreg2016

Week of August 13 through 18

August 12th, 2018
by:

#FTXAugustMust – Participation in our August series of mini-challenges is a must! Video your performances, log them in Wodify and post them with the tag #FTXAugustMust to win prizes. And of course – earn bragging rights, especially if you beat Al! Each of the mini-challenges will be 1 minute or less. Some will involve traditional movements, while others will be a bit more creative :)

Our winners from Week 1 –

  • Autumn and Lance on the rower
  • Cheryl and Carla on the rope (Liam if you’d beat the 48 year old guy… then maybe)
  • Hannah gets the win for box jumps (Tim – Step-ups with the mannequin were impressive, but Hannah was flyin’)

Winners received a $10 FTX Store Credit. Enjoy!

#FTXAugustMust Final and In-house mini-competition on 8/25 from 10am-2pm. We will host an in-house mini-competition consisting of ten 2 minute challenges. Cost is $20. We will have prizes, food and more. Proceeds will go to buy a new rower.

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is this Monday, August 6th. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!

Specialty Classes This Week

Yoga – Tuesday @ 7:30pm
Family WOW! – Saturday 10am – 11am

Seven Sons Farm

Next delivery is Saturday, September 15th. Order by Tuesday, September 11th.
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 August 11

August 10th, 2018
by:

#FTXAugustMust – Participation in our August series of mini-challenges is a must! Video your performances, log them in Wodify and post them with the tag #FTXAugustMust to win prizes. And of course – earn bragging rights, especially if you beat Al! Each of the mini-challenges will be 1 minute or less. Some will involve traditional movements, while others will be a bit more creative :)

#FTXAugustMust Final and In-house mini-competition on 8/25 from 10am-2pm. We will host an in-house mini-competition consisting of ten 2 minute challenges. Cost is $20. We will have prizes, food and more. Proceeds will go to buy a new rower.

Strength / Skillwork

Thruster
5-5-5-5-5
50-60-70-80-80%

Speed & Agility Drill

ThrusterJoe

WOD

3 Rounds of:

  • 30 Russian KBS
  • 30 Squats
  • 20 American KBS
  • 20 Push-ups
  • 10 Figure 8 W/ Uppercut
  • 10 Burpees

Rx+: 45/30# KB
Rx: 35/20# KB

Friday August 10

August 9th, 2018
by:

#FTXAugustMust – Participation in our August series of mini-challenges is a must! Video your performances, log them in Wodify and post them with the tag #FTXAugustMust to win prizes. And of course – earn bragging rights, especially if you beat Al! Each of the mini-challenges will be 1 minute or less. Some will involve traditional movements, while others will be a bit more creative :)

#FTXAugustMust Final and In-house mini-competition on 8/25 from 10am-2pm. We will host an in-house mini-competition consisting of ten 2 minute challenges. Cost is $20. We will have prizes, food and more. Proceeds will go to buy a new rower.

Strength / Skillwork

Wt. Dips
3-3-3-3-3-3

WOD

EMOTM: Strength-Endurance, 12 Rounds

  • 10 KB Figure 8 w/ Uppercut (1ct)
  • 8 Ball Slam
  • 4 Dips

[Go in any order for Dip stations]
Score = Total Reps, it is 22 per completed round. There are 264 potential points.

Rx+: 45/30# KB, 50/30# SB, Bar/Ring Dips
Rx: 30/20# KB, 30/20# SB, Blue banded dips

RingDips

Elements

12:00 AMRAP

  • 20 Wall Balls, 14/10#
  • 10 Cal. Row

Thursday August 9

August 8th, 2018
by:

#FTXAugustMust – Participation in our August series of mini-challenges is a must! Video your performances, log them in Wodify and post them with the tag #FTXAugustMust to win prizes. And of course – earn bragging rights, especially if you beat Al! Each of the mini-challenges will be 1 minute or less. Some will involve traditional movements, while others will be a bit more creative :)

#FTXAugustMust Final and In-house mini-competition on 8/25 from 10am-2pm. We will host an in-house mini-competition consisting of ten 2 minute challenges. Cost is $20. We will have prizes, food and more. Proceeds will go to buy a new rower.

Strength / Skillwork

Turkish Get-up
2/2 – 2/2 – 2/2 – 2/2 – 2/2

ChinoTGU

WOD

Chipper Teams of 2: Alternate every 10 Reps

  • 60 Push-ups
  • 40 Goblet Squats
  • 60 Pull-ups
  • 40 Lunge Jump, 2-ct
  • 60 DB Renegade Rows
  • 40 Box Jumps
  • 60 Burpees*

——–
*partners alternate every rep on this movement versus every 10 reps

Rx+: 70/55# KB, 24/20″ box, 30/20# DBs
Rx: 55/35# KB, Ring Rows, 20/18″ box, 20/12# DBs

Elements

3 Rounds of:

  • 1 mile bike (1600m)
  • 10 Push-press, 30/20# KBs (double)
  • 10 Thrusters, 25/15# DBs
  • 10 Goblet Squat 30/20# (single)

Wednesday August 8

August 8th, 2018
by:

FTXAugustMust – Participation in our August series of mini-challenges is a must! Video your performances, log them in Wodify and post them with the tag #FTXAugustMust to win prizes. And of course – earn bragging rights, especially if you beat Al! Each of the mini-challenges will be 1 minute or less. Some will involve traditional movements, while others will be a bit more creative :)

#FTXAugustMust Final and In-house mini-competition on 8/25 from 10am-2pm. We will host an in-house mini-competition consisting of ten 2 minute challenges. Cost is $20. We will have prizes, food and more. Proceeds will go to buy a new rower.

Strength / Skillwork

Record best set of pull-ups from main WOD
Record best set of HSPUs from main WOD

WOD

No Measure #1, 3 Rounds (recover between sets)
Max Set Pull-ups (Kip, Strict or Banded)
Max Set Thruster, 95/65# (Recommended)
——————-
No Measure #2, 3 Rounds (recover between sets)
Max Handstand Push-ups (Kip or Strict)
10 Deadlift @ 2/3 of 1RM

The focus today is movement improvement to be better on future WODs.

Elements

6 Rounds of:

  • 10 DB Snatch
  • Plank :30
  • 10 KB Figure 8 w/ Uppercut
  • Side Plank :15/:15

Tuesday August 7

August 6th, 2018
by:

#FTXAugustMust – Participation in our August series of mini-challenges is a must! Video your performances, log them in Wodify and post them with the tag #FTXAugustMust to win prizes. And of course – earn bragging rights, especially if you beat Al! Each of the mini-challenges will be 1 minute or less. Some will involve traditional movements, while others will be a bit more creative :)

#FTXAugustMust Final and In-house mini-competition on 8/25 from 10am-2pm. We will host an in-house mini-competition consisting of ten 2 minute challenges. Cost is $20. We will have prizes, food and more. Proceeds will go to buy a new rower.

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is tonight Monday, August 6th. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!

Strength / Skillwork

Warm-up and do a max set of HSPUs. 

WOD & Elements

 

Do one of the following two WODs

7 cycles of Tabata 2:00 On / 1:00 Off, Alt. Movements

  • Burpees
  • Calorie Bike (2 pts per Cal)
  • Flutter Kicks (4 ct)

(Duration 20:00)

Proper Flutter Kicks have each leg going from touching the ground to past vertical / 90 degrees

20:00 AMRAP

  • 16 DB Snatch, 20/15#
  • 12 Box Jumps, 20/18″
  • 8 Burpees
  • 200m Run

BrianRopeClimb

FTX Mini Challenges

Do 1 or more of the Mini-Challenges this week.

  • Bike
  • HR Push-ups
  • Singles

Monday August 6

August 5th, 2018
by:

 FTXMiniRowErik

#FTXAugustMust – Participation in our August series of mini-challenges is a must! Video your performances, log them in Wodify and post them with the tag #FTXAugustMust to win prizes. And of course – earn bragging rights, especially if you beat Al! Each of the mini-challenges will be 1 minute or less. Some will involve traditional movements, while others will be a bit more creative :)

#FTXAugustMust Final and In-house mini-competition on 8/25 from 10am-2pm. We will host an in-house mini-competition consisting of ten 2 minute challenges. Cost is $20. We will have prizes, food and more. Proceeds will go to buy a new rower.

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is tonight Monday, August 6th. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!

Strength / Skillwork

We are doing the Powerlifting Total

  • Back Squat 1RM
  • Bench Press 1RM
  • Deadlift 1RM

Warm-up on each lift and then make 3 attempts to get a 1RM. Your first attempt should be a weight you know you can do. The second attempt should be at or slightly higher than your prior 1RM. If successful on your second attempt, then go a bit higher on your third attempt. If your second attempt is not successful, try again at the same weight or go down just a bit.

If you haven’t been lifting regularly, do 3 sets of 5 of each exercise. Be smart!! Do NOT go for a 1RM if you haven’t been doing these lifts with heavy weight over the past 6-8 weeks. If you don’t know your approximate 1RM on each of these lifts off the top of your head, then that is a good indicator that you should not go for a 1RM today. Use safety catches for bench press.

Elements

15:00 AMRAP

  • 7 Calorie Bike
  • 15 Ball Slams, 20/10#
  • 30 Mt. Climbers (2ct)

FTX Mini Challenges

Do 1 or more of the Mini-Challenges this week.

  • Bike
  • HR Push-ups
  • Singles

 

Week of August 6 through 11

August 5th, 2018
by:

#FTXAugustMust – Participation in our August series of mini-challenges is a must! Video your performances, log them in Wodify and post them with the tag #FTXAugustMust to win prizes. And of course – earn bragging rights, especially if you beat Al! Each of the mini-challenges will be 1 minute or less. Some will involve traditional movements, while others will be a bit more creative :)

#FTXAugustMust Final and In-house mini-competition on 8/25 from 10am-2pm. We will host an in-house mini-competition consisting of ten 2 minute challenges. Cost is $20. We will have prizes, food and more. Proceeds will go to buy a new rower.

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is this Monday, August 6th. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!

Specialty Classes This Week

Yoga – Tuesday @ 7:30pm
Family WOW! – Saturday 10am – 11am

Seven Sons Farm

Next delivery is Saturday, September 15th. Order by Tuesday, September 11th.
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 August 4

August 3rd, 2018
by:

No Family WOW! class today

#FTXAugustMust mini-challenges are on! This week’s challenges:

Choose the one’s you like to do. To be eligible for the weekly prizes, video your performance and post with the tag #FTXAugustMust.

  • Max meters rowed in 55 seconds. At the 55 second mark stop rowing and let it coast. Record final # of meters.
  • Max # of rope climbs in 1 minute. Rep counts when you touch beam. You may jump and grab rope on each climb.
  • Max # of 24″/20″ Box jumps in 1 minute holding an odd object. We’ll judge on # of reps and give bonus points for creativity on the object held. Have fun, but BE SAFE!

MyZone MZ-3

If you want one of the MyZone heart rate monitor belts, just put your name on our store sheet and write “Order MZ-3”.mz3

Speed / Power

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

  22:33 AMRAP
22 KB Fig. 8 w/ uppercut
22 Wall Balls
33 Double- Unders
33 Walking Lunges

Rx: 35/25# KB, 20/14# MB, 120 Single substitute

Friday August 3

August 2nd, 2018
by:

No Family WOW! class on Saturday

#FTXAugustMust mini-challenges are on! This week’s challenges:

Choose the one’s you like to do. To be eligible for the weekly prizes, video your performance and post with the tag #FTXAugustMust.

  • Max meters rowed in 55 seconds. At the 55 second mark stop rowing and let it coast. Record final # of meters.
  • Max # of rope climbs in 1 minute. Rep counts when you touch beam. You may jump and grab rope on each climb.
  • Max # of 24″/20″ Box jumps in 1 minute holding an odd object. We’ll judge on # of reps and give bonus points for creativity on the object held. Have fun, but BE SAFE!

MyZone MZ-3

If you want one of the MyZone heart rate monitor belts, just put your name on our store sheet and write “Order MZ-3”.mz3

Strength / Skillwork

None today

WOD

  I.W.T. (5 Rounds)
3 Hang Squat Snatch / 5 Hang Power Snatch
2:00 of Burpees, Calorie Bike, Calorie Row, Box Jumps, Russian KBS
REST 2:00
Score = All Rounds of Snatch weight + Burpees*2 + Calories + Calories + Box Jump + KBS

Rx+: Hang Squat Snatch, 45/30# KB, 24/20″
Rx: Hang Power Snatch, 35/25# KB, 20/18″
(Both levels allow step-ups)

Elements

1000m Row
1000m Run
1000 Singles

If you have a MyZone heart monitor, use it and try to stay in the Yellow zone.

Thursday August 2

August 1st, 2018
by:

#FTXAugustMust mini-challenges are on! This week’s challenges:

Choose the one’s you like to do. To be eligible for the weekly prizes, video your performance and post with the tag #FTXAugustMust.

  • Max meters rowed in 55 seconds. At the 55 second mark stop rowing and let it coast. Record final # of meters.
  • Max # of rope climbs in 1 minute. Rep counts when you touch beam. You may jump and grab rope on each climb.
  • Max # of 24″/20″ Box jumps in 1 minute holding an odd object. We’ll judge on # of reps and give bonus points for creativity on the object held. Have fun, but BE SAFE!

Rope-Wall

Strength / Skillwork

SHOULDER PRESS:
Take 5 sets to warm-up to what you think is your optimal 10 rep max (RM)
10 reps per set, rest adequately between sets.
If you fail to hit 10 reps on your heaviest set then record your 2nd heaviest weight.
Score = Total Poundage from your heaviest set of 10.
[i.e. 95# for 10 reps = 950 lbs.]

WOD

For time:

100 Double-Unders
75 Calorie Row
50 Calorie Bike
25 Long Shuttle Runs (1st to last beam)

Go in any order. 500 singles in lieu of D/Us is Rx as well.

OR

6 Rounds for time of:
3 Hang Snatch @ 80%
3 Back Squats (same wt.)
6 Over box Jump, 24/20″
Rest 1:00

Wednesday August 1

July 31st, 2018
by:

#FTXAugustMust mini-challenges are on! This week’s challenges:

Choose the one’s you like to do. To be eligible for the weekly prizes, video your performance and post with the tag #FTXAugustMust.

  • Max meters rowed in 55 seconds. At the 55 second mark stop rowing and let it coast. Record final # of meters.
  • Max # of rope climbs in 1 minute. Rep counts when you touch beam. You may jump and grab rope on each climb.
  • Max # of 24″/20″ Box jumps in 1 minute holding an odd object. We’ll judge on # of reps and give bonus points for creativity on the object held. Have fun, but BE SAFE!

erickrow

Strength

Clean & Jerk
3-3-3-3-3-3-3
40-50-60-70-80-80-80%

WOD

EMOTM, 10x
[Alt. each minute]
5 Squat Clean Thrusters (odd rounds)
8 Pull-ups (even rounds)

Record your time for each round. WODify will add up their total for your final score.
Rx+: 95/65#, C2B
Rx: 75/45#, pull-ups

Elements

5 Rounds of:

  • 12 Leg Lifts
  • 6 Push-ups
  • 12 Scissors
  • 6 Renegade Rows, 20s/15s
  • 12 Bicycle Crunch (2-ct)

Tuesday July 31

July 30th, 2018
by:

Good-bye Peter

We will miss you! Thanks for everything!

PeterTGU

Warm-up

Max box jump height

Strength / Skillwork

None today

WOD

Class-Wide TEAM WOD
[# of reps x the number of athletes]

  • 4 Runs for 200m
  • 8 Turkish Get Ups, 35/20#
  • 12 Calorie Bike
  • 16 DB Thrusters, 35s/20s
  • 20 GHD S/U
  • 40 Russian Twists w/ plate, 25/15#
  • 400 Jump Rope (D/U counts as 4)

Elements

“Jerry”
For time:

  • 1 mile run
  • 2k row
  • 1 mile run

Monday July 30

July 29th, 2018
by:

MZ-3 Band $99 ($89 Unlimited)

To order one, simply write your name on our store sheet and write-in “Order MZ-3”. We’ll charge it to your account and get you one ordered. You’ll start seeing our Burn! classes use these.

mz3

Warm-up

Max set of D/Us

Strength / Skillwork

TGU
6 x 1/1

WOD

Class Wide Team WOD

  • 5 Rope Climbs
  • 20 DB Man-makers, 20s/12s
  • 35 Cal Row
  • 50 Box Jumps, 24/20″
  • 65 Russian KBS, 55/35#

Reps are per person in the class. 

You can scale, but then don’t mark Rx. If rope climbs is the only one you can’t do, then let others in the class do those and focus on the other movements. That way you can still mark Rx.

Elements

Do the Team WOD and scale as needed.

Week of July 30 through August 4

July 29th, 2018
by:

#FTXAugustMust – Participation in our August series of mini-challenges is a must! Video your performances, log them in Wodify and post them with the tag #FTXAugustMust to win prizes. And of course – earn bragging rights, especially if you beat Al! Each of the mini-challenges will be 1 minute or less. Some will involve traditional movements, while others will be a bit more creative :)

#FTXAugustMust Final and In-house mini-competition on 8/25 from 10am-2pm. We will host an in-house mini-competition consisting of ten 2 minute challenges. Cost is $20. We will have prizes, food and more. Proceeds will go to buy a new rower.

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is  Monday, August 6th. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!

Specialty Classes This Week

Yoga – Tuesday @ 7:30pm
Family WOW! – Saturday 10am – 11am
Intro to Olympic Lifting – Saturday 11am – 12pm

Seven Sons Farm

Next delivery is this Saturday, August 4th. Order by this Tuesday, July 31st.
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 July 28

July 27th, 2018
by:

Specialty Classes

10am Family WOW! Class

Doesn’t count against attendance limits, but does require some sort of membership or session pack to be active.

Warm-up

1k Run (Optional)

Strength

Deadlift
8-8-8-8-8
40-50-60-70-80%

WOD

Pick 1 of the following 20:00 AMRAPs:

“Cindy”

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

“Hard Cindy”

  • 5 Pull-ups w/ 35 lbs
  • 10 Push-ups w/ feet on 30″ box
  • 15 Squats holding a 45# plate

FTXBoxRatCrewatAmplifyOpen.jpg

Friday July 27

July 26th, 2018
by:

Warm-up

Row 800m

Strength / Skillwork

Clean & Jerk
3-3-3-3-3
40-50-60-70-80%

WOD

Happy 42nd Crystal! Bi-centennial Baby!

  • Run 200m w/ SB in Pregnancy Carry*
  • 42 Hang Cleans
  • Run 200m w/ SB in Pregnancy Carry*
  • 42 Figure 8 w/ uppercut
  • Run 200m w/ SB in Pregnancy Carry*
  • 42 Wall Balls
  • Run 200m w/ SB in Pregnancy Carry*

—————————-
* If pregnant you do not have to carry a SB, 20/10# for all levels

Rx+: 95/65#, 35/25# KB, 20/14# MB
Rx: 75/45#, 20/15# KB, 14/10# MB

 

Elements

5 Rounds of

  • 12 Leg Lifts
  • 6 HR Push-ups
  • 12 Scissors
  • 6 Renegade Rows, 20s/15s
  • 12 Bicycle Crunch (2-ct)

FTXCleaningCrew (2)

Thursday July 26

July 25th, 2018
by:

Warm-up

Run 1K (Optional)

Strength / Skillwork

Bench Press
8-8-8-8-8
40-50-60-70-80%

WOD

:20 On / :10 Off, 8x through, Alternating movements
[40 Intervals]

  • DB Snatch (Same arm for whole interval)
  • 5 yard Side Shuffles
  • Box Jumps
  • Calorie Bike (x2)
  • Rest Interval (Every 5th interval)

Rx+: 45/30# DB, 24/20″ Box
Rx: 35/20# DB, 20/18″ Box
Calories on the Bike count as 2 reps
Do NOT drop DBs
Start on any exercise, but the rest interval is every 5th interval regardless of where you start.

Elements

:20 on / :10 of, 8x through

  • Lunges
  • Push-ups
  • Russian Twists w/ 15/10# plate
  • Ring Rows

RussianKBS

Wednesday July 25

July 24th, 2018
by:

FTX Challenge – August is a Must

In August, until school starts, we will be posting daily fun challenges. They will take less than <2 min to complete. Most will be skill/fitness based, but others not so much :) We will have fun small prizes for each, but to be eligible you will have to post videos with the tag – #FTXAugustMust

Warm-up

800m Row (Optional)

Strength / Skillwork

Snatch
3-3-3-3-3-3-3
40-50-60-70-80-80-80%

WOD

12:00 AMRAP
1 Rope Climb
25 KBS 55/35#
5 Box Jumps

Rx+: 55/35#, 40/32″ Box
Rx: 3 ground to standings, Russian vs. American KBS, 30/24″ Box

Elements

12:00 AMRAP

  • Run 1 Lap
  • 10 Ring Rows
  • 20 Russian KBS, 30/20#

DeamBalKBSBoxJump

Tuesday July 24

July 23rd, 2018
by:

Warm-up

FTX Loop (1K run)

Strength / Skillwork

Back Squat
8-8-8-8-8
40-50-60-70-80%

WOD

Self-Eliminating Chipper (open-style)
(16:00 Cap)

  • 50 Calorie Row
  • 40 Double-Unders
  • 30 Cleans
  • 20 Bar-facing Burpees
  • 10 Thrusters
  • 5 Bar Muscle-ups
  • 3 Strict HSPU
  • 1 Ring Muscle-up

Rx+: 135/95# barbell for both lifts, must D/U,
Rx: 95/65# barbell for both lifts, 200 Singles, Regular burpees, 5 Pull-ups, 3 kipping HSPU, 1 C2B

Elements

16:00 AMRAP

  • 8 Calorie Bike
  • 8 Burpees
  • 8 DB Thrusters, 20s/15s
  • 16 Ring Rows

SonnyRun

Monday July 23

July 22nd, 2018
by:

Warm-up

800m Row for time

Strength / Skillwork

Shoulder Press
8-8-8-8-8
40-50-60-70-80%

WOD

15:00 AMRAP, Teams of 3: 1 runs, 1 Reps, 1 Rests
Switch on the Run
Run 200m*
Deadlift** (as many as possible)
Rest
Score = Completed Runs x poundage on the deadlift/1000

*people who need to may Row 250m or Bike .3 miles
**Pick a weight the whole team can use.
Scoring example:
= 9 completed Runs x (135#BB x 200 reps)/1000
= 9 x 27000/1000
= 9 x 27
= 243

Elements

15:00 AMRAP

  • Row 500m
  • 20 Mt. Climbers
  • 20 Leg Lifts

DuanDeadlift

Week of July 23 through 28

July 22nd, 2018
by:

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is  Monday, August 6th. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!

Specialty Classes This Week

Yoga – Tuesday @ 7:30pm
Family WOW! – Saturday 10am – 11am
Intro to Olympic Lifting – Saturday 11am – 12pm

Seven Sons Farm

Next delivery is Saturday, August 4th. Order by Tuesday, July 31st.
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 July 21

July 20th, 2018
by:

Specialty Classes this Saturday

11am – 12pm – Intro to Olympic Lifting – Register under the Specialty program for that day versus CrossFit.
12pm – 1pm – Squat Clinic – $10 (Free for Unlimited members) – Purchase a clinic here. Register under the “Black” program versus CrossFit. You can also see this class if you select “All Programs”.

Deam_Squat

Upcoming Events

Tomorrow (Sunday, July 22nd) is Peter’s Good-by Party – More info here.

PeterTGU

Warm-up

5 Rounds of:

  • 5 Wall Ball
  • 5 Toes 2 Bar

Strength / Skillwork

Choose either doing body wt. dips or wt. dips. Not both. You may also choose to do the run instead of dips.

Dips
3-3-3-Max Set

Wt. Dips
3-3-3-3-3

800m Run

WOD

 

:20 On / :40 Off, 20x (5 each) Alternating
Beam Sprints (1 point per beam)
Push-ups
Double-Unders 1:1, Singles 4:1
Russian KBS, 35/25#

Friday July 20

July 19th, 2018
by:

Upcoming Events

This Sunday, July 22nd – Peter’s Good-by Party – More info here.

PeterTGU

Warm-up

5 Rounds of:

  • 5 Wall Ball
  • 5 Toes 2 Bar

Strength / Skillwork

Deadlift
5-5-5-5-20
50-65-80-85-50%

WOD

2:00 Eternal AMRAP (Open-Style)

  • 8 Shoulder to Overhead
  • 8 Box Jump
  • 8 Toes 2 Bar

+2 Reps to each exercise upon completion of a round. Gain 2:00 extra to your cap whenever you complete a round.

Rx+: 115/75# barbell, 24/20″ box
Rx: 85/55#, 20/18″ box, Hanging Leg Raise

Elements

4 Rounds of:

  • 10 DB Push-press, 30s/20s
  • 20 Russian KBS, 30/20#
  • 10 Leg Lift
  • 20 Calorie Row

Thursday July 19

July 18th, 2018
by:

Upcoming Events

This Sunday, July 22nd – Peter’s Good-by Party – More info here.

PeterTGU

Warm-up

5 Rounds of:

  • 5 Wall Ball
  • 5 Toes 2 Bar

Strength / Skillwork

Snatch
3-3-3-1-1-1-1-1
2 @ 50-60-70
1 @ 80-85-90-95% PR

WOD

5 Rounds of:

  • 3 Snatches
  • 6 OTB Burpees
  • 9 Calorie Row
  • Rest 1:00

Record your 5 separate rounds’ times. Don’t include rest time.
Rx+: 85% of 1RM
Rx: 70% of 1RM

Elements

12:00 AMRAP

  • 10 DB Snatch, 30/20#
  • 8 Burpees
  • 6 Calorie Bike

Wednesday July 18

July 17th, 2018
by:

Specialty Classes this Saturday

11am – 12pm – Intro to Olympic Lifting – Register under the Specialty program for that day versus CrossFit.
12pm – 1pm – Squat Clinic – $10 (Free for Unlimited members) – Purchase a clinic here. Register under the “Black” program versus CrossFit.

Deam_Squat

Additional Warm-up

5 Rounds of:

  • 5 Wall Ball
  • 5 Toes 2 Bar

Focus on the form, efficiency of the movements.

Strength / Skillwork

Bench Press (Do after WOD)
5-5-5-5-20
50-65-80-85-50%

Bicep Curls Strict
5-5-5

WOD

“Helen”

3 rounds for time:

  • 400m Run
  • 21 KBS 55/35#
  • 12 Pull-ups

Elements

For time:

10 Scissors – Leg Lifts – Oil Drills
20 Ring Rows
30 Burpees
40 American KBS, 30/20#
50 Calorie Row

Tuesday July 17

July 16th, 2018
by:

Strength / Skillwork

Clean
3-3-3-1-1-1-1-1
3 reps @ 50-60-70%
1 Rep @ 80-90-95% PR?

WOD

5:00 AMRAP
5 Cleans
10 OTB Burpees
————–
5:00 Rest
————–
5:00 AMRAP
5 Jerks (from a Rack)
10 Box Jumps

Rx+: 165/110# BB, 24/20″ Box
Rx: 115/75# BB, 20/18″ Box
15 reps per round for each AMRAP. Count all rounds together and multiply by 15 plus extra reps for final score.
Large classes have 1/2 the class do jerks/box jumps first.

Elements

18:00 AMRAP

  • Bike .5 Miles
  • 12 Push-ups
  • 24 Bicycle Crunch
  • 36 Mt. Climbers

reneeboxjump

Monday July 16

July 15th, 2018
by:

Bible Reading Group Tonight (Monday 7/16)

Come at 8:30pm to our Bible Reading Group! All are welcome!

Warm-up

5 Rounds of:

  • 5 Wall Ball
  • 5 Toes 2 Bar

Focus on the form, efficiency of the movements.

Strength / Skillwork

Front Squat
5-5-5-5-20
50-65-80-85-50%

Overhead Squat
5-5-5

WOD

Chipper, Teams of 2, Alternate every :45sec
[1 works : 1 Rests]

  • 200 Double – Unders*
  • 100 Russian KBS
  • 50 Wall Balls
  • 25 Box Jumps
  • 10 Turkish Get-ups

*Athletes may do 5 singles for every one D/U. If both athletes are doing singles they may do 1000 collectively and still be Rx+ if they are able. Partners can do the entire WOD at different levels.
Rx+: 55/35# KB, 20/14# MB, 36/30″ Box
Rx: 35/25# KB, 14/10# MB, 30/24″ Box

Elements

For time do:

  • 50 Calorie Row
  • 40 American KBS, 30/20#
  • 30 Burpees
  • 20 Ring Rows
  • 10 Scissors – Leg Lifts – Oil Drills

Sue-Jon-Row

Week of July 16 through 21

July 15th, 2018
by:

Upcoming Events

Next Sunday, July 22nd – Peter’s Good-by Party – More info here.

PeterTGU

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is this Monday, July 16th. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!

Specialty Classes This Week

Yoga – Tuesday @ 7:30pm
Family WOW! – Saturday 10am – 11am
Intro to Olympic Lifting – Saturday 11am – 12pm
Squat Clinic – Saturday 12pm – 1pm – $10 (Free to Unlimited members)

Seven Sons Farm

Next delivery is Saturday, August 4th. Order by Tuesday, July 31st.
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 July 14

July 13th, 2018
by:

Strength / Skillwork

Speed/Power Endurance

  • Row 200m
  • Sprint 180′

Bench Press
5-5-5-5-20
50-65-80-85-50%

WOD

“Interval FRAN” w/ :30 On / :30 Off
21-15-9 of Thrusters & Pull-ups

Rx+: 95/65#
Rx: 65/45#, Blue Banded Pull-ups (or thinner)
Count only your active intervals for your time. For Example, If you finish in 10 rounds your time is 5:00 (10x :30).

Juliana_DL.jpg

Friday July 13

July 12th, 2018
by:

Strength / Skillwork

Back Squat
5-5-5-5-20
50-65-80-85-50%

WOD

100 Double-Unders
15 Toes to Bar
30 Calorie Row
15 Toes to Bar
5 Lap Run (1,000m)
15 Toes to Bar
30 Calorie Bike
15 Toes to Bar
100 Double-Unders

Rx+: as written
Rx: Within 12″ of the bar on T2B

Elements

Same as main WOD with leg lifts instead of T2B

2018-06-21 10.10.03

Thursday July 12

July 11th, 2018
by:

HangJuliana

Strength / Skillwork

HSPU

WOD

Happy Birthday Zoe! Here’s your “Flower Song”
Back Squat
Rx+: 135/95# (Squat 300+/225+ to even consider this)
Rx: 95/65#
Score: 1 point for each rep. There are 30 possible.

——————————————–

Bonus “Flower” WOD
First 10 reps*, Dips
Second 10 reps*, Hang Clean
Third 10 reps*, Push-ups

*count out loud as a class to not lose count
Rx+: 115/75#
Rx: 75/45#

Elements

4 Rounds of:

  • Run 200m
  • 10 DB Thrusters, 20s/15s
  • 20 Mt. Climbers
  • 30 Bicycle Crunch

Wednesday July 11

July 10th, 2018
by:

Strength / Skillwork

Shoulder Press
5-5-5-5-20
50-65-80-85-50%

WOD

4 Rounds of:
8 – 20 GHD Sit-ups
6 Hip Thrusters (heavy)
3/3 TGU
Max Strict HSPU*

* Do NOT over do it. Don’t do more than 5 more reps per round than you are used to doing.
**If you can do over 10 strict HSPU practice Deficit

Elements

Burn! 28

:35 Intervals, 11x (37:25 Duration)

  • Hammer Swings* (Alt. sides each round)
  • C-crunch
  • SB cleans
  • Box Jumps
  • DB Thrusters
  • Rest/Record

————–
Score = Total Reps
Rx+: 25/15# KB, 50/30# SB, 24/20″ Box, 35s/20s DB
Rx: 20/10# KB, 30/20# SB, 20/18″ Box, 25s/15s DB
*Bring a tire inside during inclement weather

DeamKBSwing