Friday March 24

March 23rd, 2017
by:

Events

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

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

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

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

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

2017_OPEN_JPGs6

Strength / Skillwork

None today.

WOD

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

Elements

Do a scaled version of 17.5

Thursday March 23

March 22nd, 2017
by:

CrossFit Open Announcement

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

2017_OPEN_JPGs6

Strength / Skillwork

None today

WOD

No measure on this one.

Gymnastic Strength Day
2 Rounds of:

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

Elements

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

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

[You will do 10x each]

Wednesday March 22

March 21st, 2017
by:

Specialty Classes

FTX Gold (55+) – 2:30pm-3:30pm

Strength / Skillwork

Jump Rope – Singles & D/Us

WOD

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

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

Elements

10 Rounds of:

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

Casha17.4

Tuesday March 21

March 20th, 2017
by:

Specialty Classes

7:30pm CYoga

Strength / Skillwork

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

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

WOD

None today

Elements

20:00 AMRAP

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

Tolbert17.4

Monday March 20

March 19th, 2017
by:

Events

Autism Speaks Box Rat Fundraiser WOD – Saturday, April 8th from 10am to 1pm.
Open Party (Potluck Dinner) – Saturday, April 8th from 5pm-7pm at FTX and then at Wheaton Bowl from 7pm-??? (See here for all we’ve got going on that day!)
2nd Annual Fire Team Challenge & Fundraiser Competition – Saturday, June 3. More info here.

FireTeam_22

Strength / Skillwork

Front Squat
10-10-10
45-55-65%

WOD

5 Rounds of:

  • 10 Front squat
  • 25 Double-Unders
  • 10 Box jumps
  • 25 Double-Unders
  • Rest 2:00

Stagger off others using the same Box to minimize set-up.
Rx+: 165/110#, 36/30″ Box
Rx: 115/75#, 30/24″ Box

Elements

20:00 AMRAP

  • 15 Goblet Squat, 30/20#
  • 12 Push-ups
  • 9 Leg Lifts
  • 6 Burpees

Week of March 20 through 25

March 19th, 2017
by:

Upcoming Events

Week 5  of the 2017 CrossFit Open – It’s the final week of the Open! – 5 WODs / 5 Weeks –  Click here for more info on all that is happening at FTX during the Open. We’ve got a lot of fun stuff planned!

Thursday Evening CrossFit Open Announcement for 17.5 – Come watch the live webcast at 7pm and then watch our very own FTX Trainers take on 17.5!

Remember that you all are responsible for entering your own scores for the Open on the CrossFit site. Entering your score on Wodify does not enter it on the main Games site.

Open Party & Potluck – Saturday, April 8th @ 5pm-7pm and then we head to Wheaton Bowl from 7pm-??

2017_OPEN_JPGs

Specialty Classes

Tuesday 7:30pm – CYoga
Wednesday 2:30pm – FTX Gold (55+)
Wednesday 7:30pm – SMR

CrossFit WODs

For full details on WODs please see Wodify.

Monday – Front Squats & D/Us / Med. Long WOD w/ Ft. Squats, Box Jumps & Jump Rope.
Tuesday – Thrusters.
Wednesday – Chipper w/ Rope Climb, Lunges, C2B Pull-ups, Box Jumps, Hip Ext. D/Us, Ring Dips, T2B, Wall Ball & Burpees.
Thursday – Gymnastics work – WOD focusing on Gymnastic movements w/ no time component.
Friday –  17.5.
Saturday – 17.5 + Alternate WOD will be available.

Elements WODs
Great for beginners and advanced CrossFitters alike.
(Note: These WODs can also be done as an alternate during our regular classes as well. These WODs focus more on body weight movements, light weights, no barbells, and are more cardio focused.)

Monday – 20 min. AMRAP w/ Goblet Squats, Push-ups, Leg Lifts & Burpees.
Tuesday – 20 min. AMRAP w/ Rowing a various core exercises.
Wednesday – Longer WOD w/ Running, Hanging Knee Raises & Ring Rows.
Thursday – Interval training with Ball Slams & Push-ups.
Friday – No Elements today. Do scaled of 17.5.
Saturday – No Elements on Saturdays.

Saturday March 18

March 17th, 2017
by:

Events

2017 CrossFit Open – It’s on! This year we have a bunch of stuff planned for the Open. Check out our 2017 FTX CrossFit Open page here for more information. It will be a fun time.

It’s not too late. Sign-up at FTX for the Intramural part we’re doing for the Open. Also, with your partner grab one of the Bingo cards!

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

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

2017_OPEN_JPGs5

Strength / Skillwork

None today.

WOD

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

Friday March 17

March 16th, 2017
by:

Events

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

Hope you all are enjoying the FTX Intramural part we’re doing for the Open. Also if you haven’t already done so, with your partner grab one of the Bingo cards! It’s not too late.

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

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

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

2017_OPEN_JPGs5

Strength / Skillwork

None today.

WOD

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

Elements

Do a scaled version of 17.4

Thursday March 16

March 15th, 2017
by:

Strength / Skillwork

None today

WOD

4 Rounds of:

  • 12 Bent-over Banded skier pull
  • 12 Strict Dips (struggle with these to gain strength)
  • 12 Windshield Wipers (hanging or Lying down)
  • 12 Pistol Squats (1-ct) add weight if able
  • :30 Squat Sit OR Wall Squat Hold (maintain posture in both) Subtract 2 Reps or :05 each Rounds, Decrease Reps as needed.

Pace it! Rest between each exercise.

Bent-over Banded skier pull : from a low position with a band, face the upright that is banded, bend over at the hip and do a 2 handed grab on the band (1 strap per hand) and pull back with straight-ish arms to your hips.

Elements

Be mindful that 17.4 is tomorrow.
18:00 AMRAP

  • 10 DB Push-press, 20s/15s
  • 10 Bench Dips
  • 10 Lying Windshield Wipers (1-ct)
  • 20 Air Squats

Jessica17.3

Wednesday March 15

March 14th, 2017
by:

Specialty Classes Today

FTX Gold (55+) @ 2:30pm
SMR @ 7:30pm

LeeFTXGold

Strength / Skillwork

None today.

WOD

60-45-30-15 of:

  • Double-Unders
  • Mt. Climber (1-ct)
  • Calorie Row

Elements

Rx Elements is to do the same workout but with:
240-180-120-60 Singles on the jump rope portion

Tuesday March 14

March 13th, 2017
by:

Specialty Classes Today

CYoga @ 7:30pm

Events

Autism Speaks Box Rat Fundraiser WOD – Saturday, April 8th from 10am to 1pm.
Open Party (Potluck Dinner) – Saturday, April 8th from 5pm-7pm at FTX and then at Wheaton Bowl from 7pm-??? (See here for all we’ve got going on that day!)
2nd Annual Fire Team Challenge & Fundraiser Competition – Saturday, June 3. More info here.

FireTeam_22

Strength / Skillwork

None today.

WOD

Go in order. Do the Shoulder Press Death-by first. No fair trying to win 1 of the 2 WODs by doing it out of order.
REST 3:00 between death-bys.

Death-by #1 Rules:
Burpee + Shoulder Press ladder (from the floor)
———-
Round 1: 1 burpee, 1 Shoulder Press (Rest)
Round 2: 2 burpees, 2 Shoulder Presses (Rest)
Round 3: 3 burpees, 3 Shoulder Presses (Rest)
unto failure …

Rx+: Press 115/75#
Rx: Press 85/55#
Score = Completed Rounds + all remainder reps on failed rounds

Death-by #2 Rules:
Burpee + Deadlift ladder
———-
Round 1: 1 burpee, 1 Deadlift (Rest)
Round 2: 2 burpees, 2 Deadlift (Rest)
Round 3: 3 burpees, 3 Deadlift (Rest)
unto failure …

Rx+: Deadlift 245/155#
Rx: Deadlift 185/115#
Score = Completed Rounds + all remainder reps on failed rounds

Elements

15:00 AMRAP

  • 7 Burpees
  • 7 KB Deadlift, 70/55#
  • 7/7 KB Push-press, 30/20#

Monday March 13

March 12th, 2017
by:

Events

Autism Speaks Box Rat Fundraiser WOD – Saturday, April 8th from 10am to 1pm.
Open Party (Potluck Dinner) – Saturday, April 8th from 5pm-7pm at FTX and then at Wheaton Bowl from 7pm-??? (See here for all we’ve got going on that day!)
2nd Annual Fire Team Challenge & Fundraiser Competition – Saturday, June 3.

Strength / Skillwork

None today.

WOD

Weston

Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm

Women’s weight is 30# DB for Rx, put it in your notes on WODify. Use KB/DB as needed.
3 indoor Laps for Farmer Carry, 2 DBs
1 lap Waiter’s Carry around all the beams, Switch hands and repeat.
Scaled: 25/15# KB or DB

Hero_Weston

Elements

5 Rounds of:

  • 800m Run
  • 20 DB Push-press, 20s/15s
  • 15 Leg Lifts
  • 15 Supermans

Week of March 13 through 18

March 12th, 2017
by:

Upcoming Events

Week 4 of the 2017 CrossFit Open – February 23 through March 27 – 5 WODs / 5 Weeks –  Click here for more info on all that is happening at FTX during the Open. We’ve got a lot of fun stuff planned!

Thursday Evening CrossFit Open Announcement for 17.4 – Come watch the live webcast at 7pm and then watch our very own FTX Masters take on 17.4.

Remember that you all are responsible for entering your own scores for the Open on the CrossFit site. Entering your score on Wodify does not enter it on the main Games site.

Open Party & Potluck – Saturday, April 8th @ 5pm-7pm and then we head to Wheaton Bowl from 7pm-??

2017_OPEN_JPGs

Specialty Classes

Tuesday 7:30pm – CYoga
Wednesday 2:30pm – FTX Gold (55+)
Wednesday 7:30pm – SMR

Seven Sons Farm

Next delivery is this Saturday, Mar. 18th. Order by this Monday, Mar. 13th.
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.

CrossFit WODs

For full details on WODs please see Wodify.

Monday – “Weston” Hero WOD.
Tuesday – Two death-by WODs – Burpee/Shoulder Press & Burpee/Deadlift.
Wednesday – Longer WOD w/ D/Us, Mt. Climber & Row.
Thursday – Accessory work – WOD focusing on weaker muscles w/ no time component.
Friday –  17.4.
Saturday – 17.4 + Alternate WOD will be available.

Elements WODs
Great for beginners and advanced CrossFitters alike.
(Note: These WODs can also be done as an alternate during our regular classes as well. These WODs focus more on body weight movements, light weights, no barbells, and are more cardio focused.)

Monday – Long WOD w/ Run, DB Push-Press, Leg Lifts & Supermans.
Tuesday – 15 min. AMRAP w/ Burpees, KB Deadlift & KB Push-press.
Wednesday – Longer WOD w/ Singles, Mt. Climbers & Row.
Thursday – 18 min. AMRAP w/ DB Push-press, Bench Dips, Windshield Wipers & Air Squats.
Friday – No Elements today. Do scaled of 17.4.
Saturday – No Elements on Saturdays.

Saturday March 11

March 10th, 2017
by:

Events

2017 CrossFit Open – It’s on! This year we have a bunch of stuff planned for the Open. Check out our 2017 FTX CrossFit Open page here for more information. It will be a fun time.

It’s not too late. Sign-up at FTX for the Intramural part we’re doing for the Open. Also, with your partner grab one of the Bingo cards!

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

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

2017_OPEN_JPGs4

Strength / Skillwork

None today.

WOD

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

Friday March 10

March 9th, 2017
by:

Events

2017 CrossFit Open – It’s on! Come on in and do it! Check out our 2017 FTX CrossFit Open page here for more information.

Hope you all are enjoying the FTX Intramural part we’re doing for the Open. Also if you haven’t already done so, with your partner grab one of the Bingo cards!

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

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

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

2017_OPEN_JPGs4

Strength / Skillwork

None today.

WOD

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

Elements

Do a scaled version of 17.3

Thursday March 9

March 8th, 2017
by:

Events

Come to the 17.3 CrossFit Open Announcement this Thursday at 7pm and then watch our very own FTX Rookies take on 17.3.

Strength / Skillwork

None today

WOD

4 Rounds of: (Adjust weight as needed, but if possible pick 1 Barbell weight with which you can do all of the following.)

  • 12 Barbell Roll-out (No solo 10, 15# plates)
  • 12 Bent-over Barbell Row
  • 12 OH Barbell Lunge (2-ct)
  • 12 Snatch Balance
  • :10 Handstand Hold

Each Round: Subtract 2 Reps, but Add :02 on the handstand.
Start light and add weight for at least the first 2 rounds as the reps decrease. Pace it! Rest between each exercise. Really focus on form and ROM!

So as not to damage the plate use (2) 10# plates or a 25# or more on your Roll-outs. Jump on someone else’s bar as needed since the workout is not scored today if that helps avoid having to many barbells on the floor.

Elements

Be mindful that 17.3 is tomorrow.
20:00 AMRAP of:

  • 10 Scotty-Bobs (1 push-up and pull is 1 rep)
  • 12 Box Jumps, 20/18″
  • 14 DB Lunges 20/15s
  • 20 D/U or 80 Singles

Jorie17.2

Wednesday March 8

March 7th, 2017
by:

Specialty Classes

2:30pm – FTX Gold (55+)
7:30pm – SMR – Come and recoup from 17.2

Strength / Skillwork

Snatch Balance
3-3-3-3-3

Snatch
1-1-1-1-1-1-1-1-1-1
40-50-60-70-80-85-90-95-100-PR?

WOD

18:00 AMRAP
6 Ring Rows (feet forward of middle)
10 Hanging Knee Raise
16 Air Squats
20 Calorie Row

Elements

Do main WOD today.

Dan17.2

Tuesday March 7

March 6th, 2017
by:

Events

Come to the 17.3 CrossFit Open Announcement this Thursday at 7pm and then watch our very own FTX Rookies take on 17.3.

Specialty Classes

7:30pm – CYOGA

Strength / Skillwork

Thrusters & Ring Muscle Ups

WOD

For Time:

  • 15 Thrusters
  • 9 Ring Muscle-ups
  • 12 Thrusters
  • 6 Ring Muscle-ups
  • 9 Thrusters
  • 3 Ring Muscle-ups

Rx+: 115/75#
Rx: 95/65#, C2B & Dips

For Rx – Instead of Ring M/Us you’ll do both C2B pull-ups and dips. 15-12-9 of all 3 movements.

Elements

20:00 AMRAP

  • 10 Push-ups
  • 20 Russian KBS, 30/20#
  • 30 Squats
  • 40 Flutter Kicks (1-ct)
  • 50 Singles

Omar17.2

Monday March 6

March 5th, 2017
by:

Announcements

We started a new class on Wednesday for those 55+ – FTX Gold.

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

Please help spread the word about this new class we have!

Strength / Skillwork

None today

WOD

7 Rounds, Each For Time

  • 1 Lap Run (200m) 3 indoor laps if necessary
  • 20 American KB Swings
  • 10 Burpee Box Jumps

Rest 3:00 between rounds, Record Score

Rx+: 55/35# KB, 30/24″ Box
Rx: 45/30# KB, 24/20″ Box
Fit: 35/25# KB, 20/18″ Box

Elements

10 Rounds of :

  • 200m Run (1 outdoor lap)
  • 15 American KBS, 25/15#
  • 10 Burpees

GeoffMU17.2

Week of March 6 through 11

March 5th, 2017
by:

Upcoming Events

Week 3 of the 2017 CrossFit Open – February 23 through March 27 – 5 WODs / 5 Weeks –  Click here for more info on all that is happening at FTX during the Open. We’ve got a lot of fun stuff planned!

Thursday Evening CrossFit Open Announcement for 17.3 – Come watch the live webcast at 7pm and then watch our very own FTX Rookies (1st time in the Open) take on 17.3.

Remember that you all are responsible for entering your own scores for the Open on the CrossFit site. Entering your score on Wodify does not enter it on the main Games site.

2017_OPEN_JPGs

Specialty Classes

Tuesday 7:30pm – CYoga
Wednesday 2:30pm – FTX Gold (55+)
Wednesday 7:30pm – SMR

Seven Sons Farm

Next delivery is Saturday, Mar. 18th. Order by Monday, Mar. 13th.
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.

CrossFit WODs

For full details on WODs please see Wodify.

Monday – Longer WOD w/ Run, KBS & Burpee Box Jumps.
Tuesday – Ring Muscle-up skillwork / Short WOD w/ Thrusters & Ring M/Us.
Wednesday – Snatch Balance & Snatch / 18 min. AMRAP w/ Ring Rows, Hanging Knee Raises, Lunges & Row.
Thursday – Accessory work – WOD focusing on weaker muscles w/ no time component.
Friday –  17.3.
Saturday – 17.3 + Alternate WOD will be available.

Elements WODs
Great for beginners and advanced CrossFitters alike.
(Note: These WODs can also be done as an alternate during our regular classes as well. These WODs focus more on body weight movements, light weights, no barbells, and are more cardio focused.)

Monday – Long WOD w/ Run, KBS & Burpees.
Tuesday – 20 min. AMRAP w/ Push-ups, KBS, Squats, Flutter Kicks & Singles.
Wednesday – Do main WOD.
Thursday – 20 min. AMRAP w/ Scotty Bobs, Box Jumps, DB Lunges & Jump Rope.
Friday – No Elements today. Do scaled of 17.3.
Saturday – No Elements on Saturdays.

Saturday March 4

March 3rd, 2017
by:

Events

2017 CrossFit Open – It’s on! This year we have a bunch of stuff planned for the Open. Check out our 2017 FTX CrossFit Open page here for more information. It will be a fun time.

Sign-up at FTX for the Intramural part we’re doing for the Open. Also, with your partner grab one of the Bingo cards!

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

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

2017_OPEN_JPGs3

Strength / Skillwork

None today.

WOD

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

Friday March 3

March 2nd, 2017
by:

Events

2017 CrossFit Open – It’s on! Come on in and do it! Check out our 2017 FTX CrossFit Open page here for more information.

Sign-up at FTX for the Intramural part we’re doing for the Open. Also if you haven’t already done so, with your partner grab one of the Bingo cards!

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

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

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

2017_OPEN_JPGs3

Strength / Skillwork

None today.

WOD

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

Elements

Do a scaled version of 17.2

Thursday March 2

March 1st, 2017
by:

Announcements

2017 CrossFit Open – Come tonight, Thursday at 7pm, for the 17.2 Announcement! Watch the live webcast announcement and then cheer on our very own “FTX Gals” take on 17.2.
This year we have a bunch of stuff going on for the Open. Check out our 2017 FTX CrossFit Open page here for more information. It will be a fun time. Don’t miss out.

Sign-up at FTX for the Intramural part we’re doing for the Open. Also, with your partner grab one of the Bingo cards! Not too late to do that. Once you complete one Bingo card – start another one… but you’ll have to do the activities again!

2017_OPEN_JPGs3

Strength / Skillwork

None today

WOD

4 Rounds of:
8 Bent-over DB Flyes
8 Good Mornings
8 Top-Down KB Flyes
8 GHD Back Extensions
10s Hollow Hold (tuck leg, bend arms if needed)
Add 4 Reps and 10s each Round, Decrease Reps as needed.
Pace it! Rest between each exercise.

Pick relatively light weights

Elements

Be mindful that 17.2 is tomorrow.
4 Rounds of:
50 Singles
40 Mt. Climbers
30 JJ
20 Step-ups
10 Ring Rows, heels forward of center

Wednesday March 1

February 28th, 2017
by:

Announcements

FTX Gold – Wednesday 2:30pm – 3:30pm
Today we are starting a new class on Wednesdays at 2:30pm – 3:30pm – FTX Gold.
This class is specifically designed for 55+ year olds. This class is in addition to our other classes and won’t affect any existing classes. If you know someone that is 55+ but has shied away from CrossFit because they thought it would be too hard, then please let them know about this class.

LeeFTXGold

Specialty Classes Today

2:30pm – FTX Gold – Our new class for our masters 55+ athletes
7:30pm – SMR Class – Come and recoup and get ready for 17.2

Strength / Skillwork

Clean
3-3-3-3-3-3-3-3-3-3
40-50-60-70-80-85-85-90-90-95%

WOD

10 Rounds of:
200m Row
10 Push-ups
5 Jack Knife Sit-ups

Elements

Do main WOD today

Tuesday February 28

February 27th, 2017
by:

Announcements

FTX Gold – Wednesday 2:30pm – 3:30pm
This week we are starting a new class on Wednesdays at 2:30pm – 3:30pm – FTX Gold.
This class is specifically designed for 55+ year olds. This class is in addition to our other classes and won’t affect any existing classes. If you know someone that is 55+ but has shied away from CrossFit because they thought it would be too hard, then please let them know about this class.

DanF17.1

Specialty Classes Today

7:30pm – CYoga Class

Strength / Skillwork

Developing OHS and Improving your Running Posture

WOD

For time complete X Rounds of:

  • 800 m Run OR 800m Row
  • 25 Overhead squats
  • 25 Sumo Deadlift High Pulls

Rx+: 5 rounds, 75/45# Barbell
Rx: 4 rounds, Front Squats, 65/35# Barbell
Fit: 3 rounds, KB Squat and SDHP, 30/20#

Elements

5 Rounds for time of:

  • 500m Row or .5 mi Bike
  • 20 Lunges 1 ct.
  • 20 Ring Rows

Monday February 27

February 26th, 2017
by:

Announcements

If you will be doing 17.1 today, please try to come in at non-peak times.
For those doing the CrossFit Open, remember that you have to post your own scores on the games.crossfit.com site by 7pm!

This week we are starting a new class on Wednesdays at 2:30pm-3:30pm – FTX Gold.
This class is specifically designed for 55+ year olds. This class is in addition to our other classes and won’t affect any existing classes. If you know someone that is 55+ but has shied away from CrossFit because they thought it would be too hard, then please let them know about this class.

SchorleOpen17.1

Strength / Skillwork

None today.

WOD

Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Elements

30:00 AMRAP of:
– 500m Row
– 50 Singles
– 25 Leg Raises
– 10 Push-ups

Week of February 27 through March 4

February 26th, 2017
by:

Upcoming Events

2017 CrossFit Open – February 23 through March 27 – 5 WODs / 5 Weeks – Register here (Must register before 7pm on Monday). Click here for more info on all that is happening at FTX during the Open. We’ve got a lot of fun stuff planned!

Remember that you all are responsible for entering your own scores for the Open on the CrossFit site. Entering your score on Wodify does not enter it on the main Games site.

2017_OPEN_JPGs

Specialty Classes

Tuesday 7:30pm – CYoga
Wednesday 7:30pm – SMR

Seven Sons Farm

Next delivery is Saturday, Mar. 18th. Order by Monday, Mar. 13th.
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.

CrossFit WODs

For full details on WODs please see Wodify.

Monday – Filthy Fifty.
Tuesday – Longer WOD of run/row, OHS and SDHP.
Wednesday – Cleans / WOD w/ Rowing, Push-ups & Sit-ups.
Thursday – Accessory work – WOD focusing on weaker muscles w/ no time component.
Friday –  17.2.
Saturday – 17.2 + Alternate WOD will be available.

Elements WODs
Great for beginners and advanced CrossFitters alike.
(Note: These WODs can also be done as an alternate during our regular classes as well. These WODs focus more on body weight movements, light weights, no barbells, and are more cardio focused.)

Monday – 30 min. AMRAP of Rowing, Singles, Leg Raises & Push-ups.
Tuesday – Long WOD w/ Rowing/Biking, Lunges & Ring Rows.
Wednesday – Do main WOD.
Thursday – Longer WOD w/ Singles, Mt. Climbers, JJs, Step ups & Ring Rows.
Friday – No Elements today. Do scaled of 17.2.
Saturday – No Elements on Saturdays.

Saturday February 25

February 24th, 2017
by:

Events

2017 CrossFit Open – It’s on! This year we have a bunch of stuff planned for the Open. Check out our 2017 FTX CrossFit Open page here for more information. It will be a fun time. Don’t miss out. Even though it has started, you can still register here today!

Sign-up at FTX for the Intramural part we’re doing for the Open. Also, with your partner grab one of the Bingo cards!

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

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

2017_OPEN_JPGs2

Strength / Skillwork

None today.

WOD

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

Friday February 24

February 23rd, 2017
by:

Events

2017 CrossFit Open – It’s on! It’s here! Come on in and do it! Check out our 2017 FTX CrossFit Open page here for more information. It will be a fun time. Don’t miss out. You can still register here!

Sign-up at FTX for the Intramural part we’re doing for the Open. Also, with your partner grab one of the Bingo cards!

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

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

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

2017_OPEN_JPGs2

Strength / Skillwork

None today.

WOD

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

Elements

Do a scaled version of 17.1

Thursday February 23

February 22nd, 2017
by:

Events

2017 CrossFit Open – It starts today, Thursday at 7pm! This year we have a bunch of stuff planned for the Open. Check out our 2017 FTX CrossFit Open page here for more information. It will be a fun time. Don’t miss out. Register here today!

Sign-up at FTX for the Intramural part we’re doing for the Open. Also, with your partner grab one of the Bingo cards!

Come this this evening at 7pm for our 17.1 CrossFit Open workout announcement! Watch the live webcast announcement and then watch our very own guys throw down!

2017_OPEN_JPGs2

Strength / Skillwork

Speed & Agility drill

WOD

For time do 21-15-9 of:

  • Push-press
  • Front Rack Lunge

Rx+: 115/75#
Rx: 95/65#

Elements

15:00 AMRAP

  • 20 Mt. Climbers
  • 15 Hanging Knee Raise
  • 10 DB Thrusters, 30s/20s
  • 5 Burpees

Wednesday February 22

February 21st, 2017
by:

Events

2017 CrossFit Open – It starts this week! This year we have a bunch of stuff planned for the Open. Check out our 2017 FTX CrossFit Open page here for more information. It will be a fun time. Don’t miss out. Register here today!

Sign-up at FTX for the Intramural part we’re doing for the Open. Also, with your partner grab one of the Bingo cards!

Come this Thursday at 7pm for our 17.1 CrossFit Open workout announcement! Watch the live webcast announcement and then watch our very own guys throw down!

2017_OPEN_JPGs2

WOD

EMOTM, 10 Rounds
2 Clean & Jerks
7 OTB Burpees
On the 10th round after the 2 C&Js do as many OTB burpees as possible for your score. Only counts if you did every round before it within the minute. Only count the Burpees in final round for score.

Rx+: 80% of BW
Rx: 60% of BW

Elements

18:00 AMRAP

  • 100 Singles
  • 20 Step-ups
  • 20 Push-ups
  • 20 Ring Rows

Strength / Skillwork

Zig-Zag Circuit

In 10 yard lengths with multiple lanes, using 7 cones:
Sprint Forward, round a cone
Lateral Shuffle, round a cone
Lateral Shuffle, round a cone
Backpedal Run, round a cone
4 Over Box Jumps (on/over is ok), round a cone
Forward sprint to the finish.

Tuesday February 21

February 20th, 2017
by:

Events

2017 CrossFit Open – It starts this week! This year we have a bunch of stuff planned for the Open. Check out our 2017 FTX CrossFit Open page here for more information. It will be a fun time. Don’t miss out. Register here today!

Sign-up at FTX for the Intramural part we’re doing for the Open. Also, with your partner grab one of the Bingo cards!

Come this Thursday at 7pm for our 17.1 CrossFit Open workout announcement! Watch the live webcast announcement and then watch our very own guys throw down!

2017_OPEN_JPGs2

WOD

Partner Tabata, :20 On/:10 off, 8x through, Alternating stations
Alternating Burpee Box Jumps 24/20″
8′ Wall Balls to partner pass (ea. pass = 1 rep)
8′ MB Chest Throws w/ partner (1 ct.)

Rx: 24/20″ Box Jumps, 20/14# MB

Elements

3 Rounds For Time:

  • 1 Mile Bike or 1km Row or 1km Run
  • 25 Wall Balls, 14/10#
  • 50 Jumping Jacks

On run, bike or row, you can vary each round or stay the same all the way through.

Strength / Skillwork

“BW Blast”
5 Over Box Jump
4 Squats
3 Burpees
2 Indian Sit-ups
1 Bounding Hop (beam to beam)

20/16″ wood Box
Rx+ no assistance on ISU

Monday February 20

February 19th, 2017
by:

Events

2017 CrossFit Open – It starts this week! This year we have a bunch of stuff planned for the Open. Check out our 2017 FTX CrossFit Open page here for more information. It will be a fun time. Don’t miss out. Register here today!

Sign-up at FTX for the Intramural part we’re doing for the Open. Also, with your partner grab one of the Bingo cards!

Come this Thursday at 7pm for our 17.1 CrossFit Open workout announcement! Watch the live webcast announcement and then watch our very own guys throw down!

2017_OPEN_JPGs2

Strength / Skillwork

“Jack be nimble, Jack be quick!”
In 1:00 perform 10 yard shuttle Runs to collect 5 blocks. Collect blocks one at a time and place them in the bucket at the start line. After all the blocks are collected do as many hops over a PVC pipe on 12″ boxes as much as possible in the remaining time. Record number of hops.

WOD

Teams of 4-5: “Kettlebell Deck O’Cards”
Each teams works through a deck of cards For Time
Spades- Russian KBS
Clubs- KB Shoulder to Overhead
(ALT arms as desired)
Hearts- C-Crunch
Diamonds- Goblet Squat
Joker- 15 Burpees with 1 hand on the bell of the KB when in the down position. Alternate hands every rep. (2 jokers per deck)
—–
Royals = 15 reps
Ace = 20 reps
2-10 = Face value

Teammates may help each other. If there are 4 teammates and a 7 of hearts is pulled each person can do 7 C-crunches, or look at it as the team does 28 and someone faster/stronger on that movement can do some reps for someone slower.
Rx: 35/25#
Scale as needed

Elements

20:00 Row for distance

Week of February 20 through 25

February 19th, 2017
by:

Upcoming Events

2017 CrossFit Open – February 23 through March 27 – 5 WODs / 5 Weeks – Register here. Click here for more info on all that is happening at FTX during the Open. We’ve got a lot of fun stuff planned!

2017_OPEN_JPGs

Seven Sons Farm

Next delivery is Saturday, Mar. 18th. Order by Monday, Mar. 13th.
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.

Cinderella Paleo

Make a New Year’s Resolution. Live Healthy! Start by eating right!

CinderellaPaleoLogocrispyonionscinderellapaleo

Tasty ready to eat meals made from fresh ingredients – quality grass-fed meats free of antibiotics and hormones, and locally grown vegetables that are organic where possible.

Also serving healthy kids’ lunches!

Order here.

CrossFit WODs

For full details on WODs please see Wodify.

Monday – Speed & Agility work / Kettlebell Deck’o’Cards.
Tuesday – Open Prep Box Jump  & Wall Ball Skillwork / Partner Speed Tabata w/ OTB Jumps, Wall Ball & Chest Throws.
Wednesday – Clean and Jerk Skillwork / EMOTM w/ C&J and Burpees /Speed & Agility work.
Thursday – Speed & Agility work / Short WOD w/ Push-press & Ft. Squats.
Friday –  17.1.
Saturday – 17.1 + Alternate WOD will be available.

Elements WODs
Great for beginners and advanced CrossFitters alike.
(Note: These WODs can also be done as an alternate during our regular classes as well. These WODs focus more on body weight movements, light weights, no barbells, and are more cardio focused.)

Monday – 20 min. Row for distance.
Tuesday – Long WOD w/ Rowing/Biking, Wall Balls & Jumping Jacks.
Wednesday – 18 min. AMRAP w/ Singles, Step-ups, Push-ups & Ring Rows.
Thursday – 15 min. AMRAP w/ Mt. Climbers, Hanging Knee Raises, DB Thrusters & Burpees.
Friday – No Elements today. Do scaled of 17.1.
Saturday – No Elements on Saturdays.

Saturday February 18

February 17th, 2017
by:

Events

We will have regular classes only at 8am and 9am today, Saturday, February 18th.

ryg-open

Rep Your Gym Competition
Today from 10:00am – 2:00pm

We will have regular classes only at 8am and 9am today, Saturday, February 18th.

Strength / Skillwork

Work on D/Us for 10+ minutes
Start anywhere on the following progression.
– Singles (focusing on proper form, relaxed upper body and relaxed hand grip)
– Double thigh tap
– Single leg jump rope
– Single jumps (try to get as high on each jump as possible without bending knees or lifting ankles)
– Single jumps (slow down jump to as slow as possible, while keeping rope a steady pace)
– Single jumps (focus on doing each single by jumping as little off ground as possible. How low can you jump and still get rope under feet)
– Double Unders at nice steady pace
– Double Unders as fast as possible
– Double Unders as efficiently as possible (try to get them without having to jump really high)

WOD

Rx+
9 minute AMRAP:
10 Power Cleans, 135/95
15 Push Jerks, 135/95
50 Double Unders

*Partners must alternate rounds

Rx
9 minute AMRAP:
10 Power Cleans, 95/65
15 Push Jerks, 95/65
25 Double Unders OR 75 Singles