Thursday September 21

September 20th, 2017
by:

Strength / Skillwork

None today

WOD

No Measure
Tempo Gymnastics Day, 4 Rounds

  • Front Lever Progression* – Max Hold
  • 3 Dips (X242)
  • 4 Push-ups (X240)
  • 5 Ring Rows (X241)
  • 10+10 Elbow Plank w/ Alt. Leg Lift
  • 10 – 15 GHD Sit-ups

Make the movements as hard as you can handle them by rounds 3 + 4.

*Both legs tucked, 1 leg Tucked, Both legs bent but out

(X242) As fast up as possible, :02 hold at the top, :04 going down, :02 hold at the bottom

Elements

4 Rounds of :40 Intervals

  • Hanging Leg Raise
  • Ball Slams, 20/15#
  • OH SB Lunges
  • 10 yard Shuttle Sprints
  • REST

BestoftheRest3

Wednesday September 20

September 19th, 2017
by:

Specialty Classes

FTX Gold (55+) @ 2:30pm

Strength / Skillwork

None today

WOD

Happy Birthday Brian Schaffer! (a day early)
32:00 AMRAP
9 Squat Cleans
21 Shoulder to Overhead
19 Calorie Row
85 Double-Unders
[Set up equipment in 4 stations to keep rowers and jump ropes away from barbells ]

Rx+: 95/65#
Rx: 75/45#, 300 Singles is allowed

AlBrianPeterJ

Elements

25:00 AMRAP

  • 5 MBSC 20/14#
  • 10 Calorie Bike
  • 20 DB Push-press, 20/12s
  • 40 1-leg Singles Jump Rope (20+20)

Tuesday September 19

September 18th, 2017
by:

Specialty Classes

Yoga @ 7:30pm

Upcoming Events

Bible Reading Group – Tonight! – 1st & 3rd Tuesdays of the month @ 8:30pm – Open to anyone – members and non-members alike.
Ladies’ Night Out – This Wednesday! –  Marcel’s Culinary Experience – September 20th – 6:30pm-8:00pm (All those attending, please make sure you have paid. Thank you!)
Anniversary and Trivia Night Party – October 14th – 6:30 pm – Don’t miss this one. This one’s for our members and their family.

Strength / Skillwork

Shoulder Press
5-5-5-5
50-60-70-80%

Push Press
5-5-5
65-75-85%

Push Jerk
5-5-5
55-70-80%

WOD

Dual AMRAPS (one score)
5:00 of:
2 Bar Muscle-ups
4 Single arm Push-ups
6 Box Jumps

REST 5:00

5:00 of:
2 Squat Snatch
4 Burpees
6 Wall Balls

Rx+:
1) as written 30/24″ Box
2) 95/65#, Bar-Facing , 20/14# 2-fer-1

Rx:
1) C2B Pull-ups, Hand release Push-ups, 24/20″ Box
2) Power Snatch 95/65#, 20/14#

Elements

10 Rounds of:

  • 120 jump rope
  • 12 burpees
  • 12 squat jumps

RingDips

Monday September 18

September 18th, 2017
by:

Strength / Skillwork

Snatch Grip Deadlift
5-5-5-5
50-60-70-80%

Deadlift
5-5-5-5
65-75-85-85%

Hang Snatch
5-5-5
55-70-80%

WOD

“Helen”
3 Rounds for time of:

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

Elements

10 Rounds of:

  • 100m Row
  • 5 Push-ups
  • 5 Bench Dips

Week of September 18 through 23

September 18th, 2017
by:

Upcoming Events

Bible Reading Group – 1st & 3rd Tuesdays of the month @ 8:30pm
Ladies’ Night Out – Marcel’s Culinary Experience – September 20th – 6:30pm-8:00pm (Sold out – But we have do a wait list!)
Anniversary and Trivia Night Party – October 14th – 6:30 pm

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold (55+) – Wednesday 2:30pm – 3:30pm
Family WOW! – Saturday 10:00am – 11:00am

FTX Kid’s Classes

Our regular FTX Kid’s Classes are held on Tue, Wed & Thu at 4:30pm.

Seven Sons Farm

Next delivery is this Saturday, October 14th. Order by Monday, August 9th.
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 September 16

September 18th, 2017
by:

Strength / Skillwork

Speed/Power/Endurance Drillwork

  • Forward Shuttle Run (to a box)
  • Over Box Jump*
  • Backward Shuttle Run (to start line)
  • 2 Burpees
  • Lateral Shuttle Run (to a box)
  • Over Box Jump*
  • Lateral Shuttle Run (to start line)

*Jump over or On/Over the box
Rx: as written w/ 24/20″ Box
Shuttles will be from beam to beam (8 yards)

WOD

If you are BRAND New to CF do 1 of these. If you have been around a few months do at least 2 of them. If you have been with us over a year, “thank you” and do All 3! :-) You’re Welcome. https://www.youtube.com/watch?v=79DijItQXMM

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#

Friday September 15

September 14th, 2017
by:

Strength / Skillwork

Shoulder Press
10-10-10
55-65-75%

WOD

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Women’s Rx: 14# MB @ 9′, 45# SDHP and Push-press, 20″ Box

This is the original benchmark Fight Gone Bad.

Tolbert17.4

Elements

4 Rounds of 1:00 Intervals

  • Bike Calories
  • American KBS, 30/20#
  • Wall Balls, 14/10#
  • Mt. Climbers (2 ct.)

Total score is total reps and calories performed.

Thursday September 14

September 13th, 2017
by:

Upcoming Events

Bible Reading Group – 1st & 3rd Tuesdays of the month @ 8:30pm
Ladies’ Night Out – Marcel’s Culinary Experience – September 20th – 6:30pm-8:00pm (Sold out)
“Lift Like a Girl” Barbell Class – October 1,8, 15, 29, Nov 5 (9am-11am) – $100 – Sign-up here.
Anniversary and Trivia Night Party – October 14th – 6:30 pm

LiftLikeaGirlBarbellClass

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold (55+) – Wednesday 2:30pm – 3:30pm
Family WOW! – Saturday 10:00am – 11:00am

Strength / Skillwork

Running Skillwork

WOD

Sled Day – 6 Rounds of:

  • 20 yard Sprint Drag (Heavy Plate Sled with Straps – use metal plates)
  • 3+3 SB Shot-put (inside)
  • 20 Yard Backwards Sprint (Red Prowler Sled with Straps)
  • 5 BOMB throws (inside)
  • 20 yard Push (Heavy Dog Sled)

Recommendations: 2-4 Plates for Sprint Drag, 2-3 plates for prowler, 3-5 plates on Dog Sled
Clear an area for Backward Overhead Medicine Ball Throws [BOMB] that no one is allowed to walk through. Preferably 2 people will use the same SB and take turns heaving it back and forth. Have the Shot-put area next to the BOMB throws.

Elements

16:00 AMRAP

  • 16 DB Snatch, 30/20#
  • 12 Box Jumps
  • 8 Burpees

Wednesday September 13

September 12th, 2017
by:

Strength / Skillwork

Back Squat
10-10-10
55-65-75%

WOD

18:00 AMRAP – Teams of up to 5, Switch stations when the reps of stations 1-3 are done
Calorie Bike
—————-
1- 15 Burpees
2 – 20 DB Snatch
3 – 30 KB Figure 8 w/ uppercut, 30/20#
4 – Rest (this person does the bike next)
Score = Reps + calories
[If you have less than 5 walk through the stations in order and always have a person on the bike

Track your number of transitions made. Your team will have done 65 reps every time you rotate so that number will be multiplied by the number of times completed, then add the total number of calories displayed on the rower.

Elements

5 Rounds for time of:

  • 10 Push-ups
  • 15 Leg Lifts
  • 20 Lunges
  • 15 Scissors
  • 10 Ring Rows

EarlyMorningRun

Tuesday September 12

September 11th, 2017
by:

Strength / Skillwork

Olympic Lifting – Snatch

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)

NewAssaultBikes

Elements

1000m Row
1000m Run
1000 Singles

Monday September 11

September 10th, 2017
by:

Strength / Skillwork

None today

WOD

“16 x 9-11”
16 Rounds for time of:

  • 9 Burpees
  • 11 Pull-ups / Push-ups / Dips
    (alternate the upper body exercise each round)

Cashout: 40 Calorie Row (Happy 40th Birthday Vito!)
Yes everyone, the Calorie row is part of your score.

16 years ago on the 11th day of the 9th Month four passenger airliners were hijacked by 19 al-Qaeda terrorists. Two of the planes, American Airlines Flight 11 and United Airlines Flight 175, were crashed into the North and South towers, respectively, of the World Trade Center complex in New York City. Within an hour and 42 minutes, both 110-story towers collapsed, with debris and the resulting fires causing partial or complete collapse of all other buildings in the World Trade Center complex, including the 47-story 7 World Trade Center tower, as well as significant damage to ten other large surrounding structures. A third plane, American Airlines Flight 77, was crashed into the Pentagon, leading to a partial collapse of the building’s western side. The fourth plane, United Airlines Flight 93, initially was steered toward Washington, D.C., but crashed into a field in Stonycreek Township near Shanksville, Pennsylvania, after its passengers tried to overcome the hijackers. 9/11 was the single deadliest incident for firefighters and law enforcement officers in the history of the United States, with 343 and 72 killed respectively. This event forever changed the United States and the World.

WorldTradeCenterOne

Elements

16 Rounds of:

  • 9 Squat Thrusters
  • 11 Ring Row/Push-ups/Bench dips*
    * Alt. through one of the 3 BW exercises

Squat Thrusters are what “other” fitness classes and high school gym classes call burpees. Essentially a Burpee that stops at the plank position (no push-up) and then finishes with a fully upright standing position (no hop , no clap).

Week of September 11 to 16

September 10th, 2017
by:

Upcoming Events

Bible Reading Group – 1st & 3rd Tuesdays of the month @ 8:30pm
Ladies’ Night Out – Marcel’s Culinary Experience – September 20th – 6:30pm-8:00pm (Sold out)
Anniversary and Trivia Night Party – October 14th – 6:30 pm

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold (55+) – Wednesday 2:30pm – 3:30pm
Family WOW! – Saturday 10:00am – 11:00am

FTX Kid’s Classes

Our regular FTX Kid’s Classes are held on Tue, Wed & Thu at 4:30pm.

Seven Sons Farm

Next delivery is this Saturday, October 14th. Order by Monday, August 9th.
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 September 9

September 8th, 2017
by:

Specialty Classes

Family WOW! Class – 10am – 11am

FamilyKids

Strength / Skillwork

Front Rack Lunge
8-8-8
Warm-up with a plate held at arms length, bent elbows if heavy
Try double KB front rack Lunges
Then:
Barbell front rack lunge

WOD

6 Rounds Through of
30 sec. Intervals:

  • Burpees
  • Indian Sit-up
    • Rest
  • Pull-ups
  • Toes to Bar
    • Rest

(17:30 Duration)

Rx+ as written
Rx: Ring Row, Lying Leg Lifts
[If there is a huge class have everyone start on a different station, including the rest intervals and rotate through in order]

Friday September 8

September 7th, 2017
by:

Upcoming Events

FTX Trivia Night & Anniversary Party – Saturday, October 14th – 6:30pm

Christmas_Party_Al_Selfie.JPG

Strength / Skillwork

Overhead Squat
3-3-3-3
50-65-75-85%

Snatch Balance
2-2-2-2-2
50-60-70-80-90%
If you have never done this with weight then start with an empty 15# BB and build up.

HSPUs
3-3-3
Do each set at your hardest level of HSPU. Do deficit if you can, but then enter it as a separate added performance.

WOD

:12 on / :18 off, 8x through, Alternating
Over Box Jumps
Sprints
Pull-ups
Low Wall Ball 8’/7′
(Duration 7:42)

For the OBJs you may jump straight over or on then off the other side.
Sprints are from first to last beam. 1 rep for each beam passed.
Rx+: 24/20″ Box, 20/14# MB
Rx: 20/18″ Box, Jumping Pull-ups, 16/12# MB
If someone can not run, they may Row for Calories (not an advantage).

Elements

3 Rounds of 1:00 intervals

  • 4 Way Shuttle Run (beam to beam)
  • American KBS, 25/15#
  • Wall Balls, 14/10#
  • Plate Russian Twist, 15/10#

Thursday September 7

September 6th, 2017
by:

Upcoming Events

Bible Reading Group – 1st & 3rd Tuesdays of the month @ 8:30pm
Ladies’ Night Out – Marcel’s Culinary Experience – September 20th – 6:30pm-8:00pm
Anniversary and Trivia Night Party – October 14th – 6:30 pm

Strength / Skillwork

Be smart about which movements you record. If you are capable of doing the pull-ups and both types of m/u try strict pull-ups to not over-stress your muscles with more and bigger reps, plus increasing your chance of tearing. Rest plenty between p/u and m/u attempts.

Max attempt at Pull-ups, Bar M/Us and Ring M/Us.

Shoulder Press
1-1-1-1-1-1
50-60-70-80-90-100%

WOD

12:00 AMRAP, Teams of 2: Alternating Reps
8 Cleans
16 Burpees
8 Calorie Row (1 person per round)

You must alternate who rows each round! All other reps alternate every rep.
Rx+: 135/95#
Rx: 95/65#

Elements

8 Rounds of:
120 Jump ROpe
12 Burpees
12 Squat Jumps

DBShoulderPress

Wednesday September 6

September 5th, 2017
by:

Specialty Classes Today

FTX Gold (55+) – 2:30pm – 3:30pm

Strength / Skillwork

Hang Clean
3-3-3-3
50-65-75-85%

Front Squat
1-1-1-1-1
60-75-85-95-100%

Thruster
3-3-3-3
50-60-70-80%

WOD

7:00 AMRAP

  • 7 Handstand Push-ups
  • 7 Dips
  • 21 Double-Unders

Rx+: Strict HSPU + Ring Dips
Rx: Kipping 1-abmat HSPU, Blue band bar/ring dips, 40 Singles

Elements

14:00 AMRAP

  • 30 Mt. Climbers
  • 15 Prisoner Squats (1.5rep)
  • 30 Jumping Jacks
  • 15 Ring Rows

HappyRowingCouple

Tuesday September 5

September 4th, 2017
by:

Announcements

Bible Reading Group meets tonight at 8:30pm

Specialty Classes Today

Yoga – 7:30pm – 8:30pm

Strength / Skillwork

Snatch Grip Deadlift
3-3-3-3
60-70-80-85%

Deadlift
1-1-1-1-1
75-85-90-95-100%

Hang Snatch
3-3-3-3
55-65-76-85%

WOD

10 Rounds EMOTM

  • 5 Burpees
  • 10 Pull-ups
  • 20 Double-Unders

Score =Total Reps Max potential is 350 reps for Rx+ and 450 for Rx. Keep track of missed reps as you go to find the total at the end.

Rx+: As Written
Rx: 30 Singles, Ring Rows

Elements

5 rounds of :30 intervals per station

  • Step-ups
  • Push-ups
  • Leg Lifts
  • Lunges
  • Ball Slam

(12:30 Duration)

BilskeDeadlift

Monday September 4

September 3rd, 2017
by:

Labor Day

We are closed today. Enjoy the extra long weekend!

LaborDayPatriotic.Pixabay

Week of September 4 through 9

September 3rd, 2017
by:

Announcements

Labor Day – We will be closed this Monday.

Upcoming Events

Bible Reading Group – 1st & 3rd Tuesdays of the month @ 8:30pm
Ladies’ Night Out – Marcel’s Culinary Experience – September 20th – 6:30pm-8:00pm
Anniversary and Trivia Night Party – October 14th – 6:30 pm

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold – Wednesday 2:30pm – 3:30pm
Family WOW! – Saturday 10:00am – 11:00am

FTX Kid’s Classes

Our regular FTX Kid’s Classes are held on Tue, Wed & Thu at 4:30pm.

Seven Sons Farm

Next delivery is this Saturday, October 14th. Order by Monday, August 9th.
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 September 2

September 1st, 2017
by:

Announcements

  • Labor Day – We will be closed Monday.
  • Bible Reading Group – 1st and 3rd Tuesdays of the month @ 8:30pm. All are invited.
  • October – Free Flex 9 membership for any active full-time police officer!
  • Annual Trivia Night & Anniversary Party – Saturday, October 14th @ 6:30pm.

Strength / Skillwork

GHD Sit-up (Read the instructions/warnings for this carefully that we’ll have posted on Wodify!)
Rope Climb

WOD

18:00 AMRAP of:

  • 10 DB Snatch
  • Run 200m
  • 20 Russian KBS
  • Row 200m
  • 30 Air Squats
  • 100 Singles / 30 Doubles

Rx+: 50/35# DB, 55/35# KB (required to do the 30 D/U)
Rx:30/20# DB, 35/25# KB

AlBday082317

Friday September 1

August 31st, 2017
by:

Announcements

Labor Day – We will be closed Monday.

Bible Reading Group – 1st and 3rd Tuesdays of the month @ 8:30pm. All are invited.

October – Free Flex 9 membership for any active full-time police officer!

Annual Trivia Night & Anniversary Party – Saturday, October 14th @ 6:30pm.

InHouseCompInstructions

Strength / Skillwork

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

WOD

25-18-11 of:

  • American KBS
  • Pull-ups*

* Perform 100m Row, 200m Run AND (25 D/U or 100 Singles) after every full round.
Rx+: 55/35# KB, Strict
Rx: 35/25# KB, Kipping

Elements

8 Rounds of:

  • 5 Ab wheel Roll-out
  • 10 Jumping Pull-ups
  • 15 Air Squats

Thursday August 31

August 30th, 2017
by:

Announcements

Labor Day – We will be closed next Monday.

Bible Reading Group Next Tuesday at 8:30pm we will start a Bible reading group. We will meet on the 1st and 3rd Tuesdays of each month. Anyone, including non-FTX members, is welcome. Just show up if you are interested. We will be reading through parts of the Bible and have discussions akin to a book club. Very low-key and informal with plenty of chances just to socialize and get to know each other better. So, if you have a desire to read and discuss the most influential book in history and connect with great people, then you are more than invited to come and join us.

978-1-4964-2413-6

Strength / Skillwork

None today

WOD

No measure

4 Rounds of:

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

Elements

5 Rounds of:

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

Wednesday August 30

August 29th, 2017
by:

Strength / Skillwork

Back Squat
3-3-3-3-3
55-65-75-85-85%

WOD

“Deck of Cards” Teams of 3 or more
Hearts – Box Jumps, 24/20″
Spades – Deadlift* @ 50% of BW
Diamonds – Wall Balls, 20/14#
Clubs – KB Cleans**, 35/25#
Joker (2 per deck) – 15 Burpees per Joker
*A teammate may take some poundage for another teammate who can not or should not do 119 reps at 50% of BW.
** KB Cleans may be alternated as desired.

– Each team gets a deck of cards to go through For Time.
– Teammates may help one another with their reps.
– Teams may pull 2 cards at a time, but have to finish the numbers on both completely before they pull 2 more.
– Cards 2 to 10 are worth face value for reps, Royals are 15 reps, Aces are 20 reps.

Elements

3 Rounds For Time

  • 25 Scissors
  • 250 Jump Ropes
  • 25 Supermans
  • 250m Row
  • 25 Mt. Climbers

AndresCoach1

Tuesday August 29

August 28th, 2017
by:

Announcements

Next Monday in observance of Labor Day, FTX will be closed.

Strength / Skillwork

Thruster
5-5-5-5-5
40-50-60-70-80%

WOD

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Elements

20:00 AMRAP

  • .5 mile Bike
  • 10 Squats
  • 10 Ring Rows
  • 10 Sit-ups

DaveBInHouse

Monday August 28

August 27th, 2017
by:

Strength / Skillwork

Olympic Lifts – The Jerk

WOD

I.W.T. – 5 Rounds of:
5 Jerks (any style)
2:00 of Row, Bike, Step-ups, Jump Rope, Burpees
REST 2:00
——————–
Go in any order. Burpees are worth 2 reps, 5 Singles = 1 rep
Score = Best 3 unbroken sets of 5 Jerks + Cal. Row + Cal. Bike + Total Step-ups + Jump rope/5 + Burpeesx2

Elements

25:00 AMRAP

  • 200m Run
  • 20 KB Push-press, 30/20#
  • 20 Leg Lifts
  • 20 Lunge Jumps

AlCoaching

Week of August 28 through September 2

August 27th, 2017
by:

Thank you!

You the FTX CrossFit community have been amazing through this very difficult and dark time. Losing our precious daughter has been the worst thing imaginable. The outpouring of love and generosity from this community has been a real blessing. Cannot thank you all enough!

Schwartzfamily-August2010002

Upcoming Events

Anniversary and Trivia Night Party – October 14th – 6:30 pm

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold – Wednesday 1:30pm – 2:30pm

FTX Kid’s Classes

Our regular FTX Kid’s Classes are held on Tue, Wed & Thu at 4:30pm.

Seven Sons Farm

Next delivery is this Saturday, September 2nd. Order by this Monday, August 28th.
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 26

August 25th, 2017
by:

Special Event today

Partner In-house competition

No 10 am Family WOW! class today

WOD #1

Partner Chipper WOD for time:

Rx+:
40 Calorie Row
40m Wheel Barrow (each person must at least attempt)
40 Alt. Burpee Box Jumps, 24/20″
40 In-sync DB Snatches, 45/30#
40 Wall Balls, 20/14# (Alt. Sets)
Rx:
40 Calorie Row
40m Bear Crawl (Both athletes)
40 Alt. Burpee Box Jumps, 20/18″
40 In-sync DB Snatches, 30/20#
40 Wall Balls, 14/10# (Alt. Sets)

WOD #2

Partner 8:00 AMRAP
Rx+:
8 Front Squat, 115/75#
8 Toes to Bar
8 SB Cleans, 50/30#
Rx:
8 Front Squat, 85/55#
8 Hanging Knee Raise
8 SB Cleans, 30/20#

Alternate with partner after each exercise.

Friday August 25

August 24th, 2017
by:

Strength / Skillwork

None today

WOD

If you did both B-day WODs in the last couple of days, then definitely use this time for active recovery and take it easier. Especially take it easy on shoulders if they are feeling a little beat.

Tempo Gymnastics Day, 4 Rounds
Front Lever Progression* – Max Hold
Elbow Plank, 1:00
5 Push-ups (50X2)
5 Left Side Plank w/ side Bends (3333)
5 Ring Rows (4242)
5 Right Side Plank w/ side Bends (3333)
:20 Handstand Hold + 2 Strict Reps (abmats as needed)
Make the movements as hard as you can handle them by rounds 3 + 4.

*Both legs tucked, 1 leg Tucked, Both legs bent but out
(50X1) :05 down, no pause at the bottom, as afast as possible up, :02 hold at the top
(3333) :03 lowering your hip to the floor, hold for :03, Rise up for :03 into the side plank, hold in the up position for :03
(4242) :04 letting yourself down, hold flat for :02, Pull up for :04, hold at the top for :02

Elements

Do the main WOD today.

ParallelBarHandstand

Thursday August 24

August 23rd, 2017
by:

Strength / Skillwork

Jump Rope
Oly Clean Work
HSPUs

WOD

Happy Birthday Pete!

Chipper, For Time, 25:00 CAP
400m Run
3 M/U
9 Squat Clean, 135/95#
8 HSPU
25 Russian KBS, 70/55#
19 Burpees
78 D/U
19 Burpees
78 D/U
8 HSPU
25 Russian KBS, 70/55#
3 M/U
9 Squat Clean, 135/95#
400m Run

M/U are on the Rings.

Olander.jpg

Elements

Chipper, For Time, 25:00 AMRAP
400m Run
3 Pull-ups
9 MB Squat Clean, 30/20#
8 Push-ups
25 Russian KBS, 35/25#
19 Burpees
78 Singles

Wednesday August 23

August 22nd, 2017
by:

Strength / Skillwork

Wall Balls and HSPUs

WOD

Happy 42nd Birthday Al! (25:00 CAP)
23 Bar Muscle-ups
42 Russian KBS
23 Handstand Push-ups
42 Burpees
23 DB Waiter Lunge (2-ct)
42 Wall Balls
23 Box Jumps
42 Calorie Row

Rx+: 55/35# KB, 45/30# DB for Waiter Lunge, 20/14# MB, 30/24″ Box
Rx: Pull-ups, 35/25# KB, 1 abmat HSPU, 30/20# DB for Waiter Lunge, 16/12# MB, 24/20″ Box

AlDeadlift

Elements

Happy 42nd Birthday Al! (Elements’ version)
23:00 minute AMRAP
23 Russian KBS 30/20#
8 Burpees
23 Push-ups
8 Burpees
23 DB Waiter Lunge (2-ct) 20/12#
8 Burpees
23 Wall Balls 14/10#
8 Burpees
23 Box Jumps 20/18″
8 Burpees
42 Calorie Row

Tuesday August 22

August 22nd, 2017
by:

Strength / Skillwork

Split Jerk
3-3-3-1-1-1-1-1
Sets of 3 @ 50-60-70%
Sets of 1 @ 80-90-95-100%-PR

WOD

15:00 AMRAP, Teams of 2: “Carry on my Wayward Son”

  • 100′ Carries (50′ down and back)
  • Suitcase Carry (1KB)
  • Farmer Carry (2KB)
  • Waiter Carry (1KB)
  • Front Rack (2KB)
  • Lunges (any carry) switch with partner at any time. (2KB)

1 Length = 1 rep, Down + back = 2 reps
Switch who starts the carries each round.

Rx+: 55s/35s
Rx: 30s/20s
1 Pair of KBs per team. Some carries are 2 KBs and some are 1 KB.
Each partner performs 100′ carry of each style
Alternate Reps. 1 works, 1 rests.

Elements

20:00 AMRAP

  • Bike 20 Calories
  • 20 Burpees
  • 40 Lunges

AirAssaultNick.jpg

Monday August 21

August 20th, 2017
by:

Strength / Skillwork

Snatch
3-3-3-3-3-3-3
40-45-50-55-60-65-70%
Concentrate on SPEED! Not between reps, but the speed on each individual rep. Make sure you still reset to a good starting position between reps.

WOD

For time:
7-5-3 (Rx+) or 4-3-2 (Rx) of:

  • 200m Run
  • Rope Climb

Elements

3 Rounds for time of:

  • 30 Calorie Bike / 50 Calorie Row
  • 20 Push-ups
  • 10 Hanging Leg Raises

BadenTireFlip

Week of August 21 through 26

August 20th, 2017
by:

Upcoming Events

This Saturday, August 26th – Mission Ready Partner Competition
A 2 WOD competion + 2 Floaters (Each partner will do 1 floater)
Sign-up at FTX with your partner for one of two time options:

  • a) 8am WOD 1 & 9am WOD 2
  • b) 10am WOD 1 & 11am WOD 2

The WODs are up on Wodify and posted to our FB Event page.

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold – Wednesday 1:30pm – 2:30pm

FTX Kid’s Classes

Our regular FTX Kid’s Classes are held on Tue, Wed & Thu at 4:30pm.

Seven Sons Farm

Next delivery is Saturday, September 2nd. Order by Monday, August 28th.
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 19

August 18th, 2017
by:

Specialty Classes

Family WOW! at 10:00am – 11:00am

Strength / Skillwork

None today

WOD

Burn! 9 Rx+ version

50:00 AMRAP
Run 400m (2 outside / 6 inside)
Row 500m
50 D/Us
10 Pull-ups
10 Ball Slams Burpees (Rx+), 30/20#

Rx+: Must do 50 D/U, Pull-ups, 30/20# SB

Burn! 9 Rx version

50:00 AMRAP
Run 400m (2 outside / 6 inside)
Row 500m
100 Singles
10 Ring Rows (heels under rings or harder)
10 Ball Slams, 20/15#
10 Burpees

Rx: 100 Singles, Ring Rows, Ball Slam 20/15# (separate from Burpees)

PeterBurpee

Friday August 18

August 17th, 2017
by:

Strength / Skillwork

Front Squat
5 – 10 – 10 – 10 – 10
5 reps w/ 4441 Tempo @ 40%
10 reps @ 45-55-65-rest 3:00-75%

WOD

FTX BW FGB

1:00 of:

  • Squats (to a ball)
  • C2B Pull-up
  • Walking Lunges
  • HSPU
  • Forward-Backward Shuttle Runs, 10 yards
  • Rest

Rx+: as written
Rx: Pull-up, 1-abmat HSPU
Scale as needed

Elements

10 Rounds off:

  • 100m Row
  • 10 Push-ups

FTXBaby