Tuesday October 17

October 16th, 2017
by:

Specialty Classes

No Yoga this evening. Instead we will have Open Box from 7:30pm – 8:30pm

Strength / Skillwork

Clean
3-3-3-1-1-1-1
3×3 Warm-up @ 45-55-65%
5×1 Working sets @ 75-85-95-100% PR attempts

WOD

5:00 AMRAP
2 Ring Muscle-ups
:04 Ring L-sit
6 Burpees
8 Squat Jumps
10 Lunge Jumps

Rx+: as written
Rx: C2B Pull-up instead of M/U, :04 Hanging L-sit

Elements

20:00 AMRAP
20 Russian KBS, 35/25#
20 Push-ups
20 Scissors

GeoffMU17.2

Monday October 16

October 15th, 2017
by:

Strength / Skillwork

Warm-up and get ready to get ‘filthy’

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

FilthyFifty

Elements

Do “Filthy Fifty”, but partition it in sets of 10. Do up to 5 rounds. This would still be scaled if you are partitioning the movements. Lower the weight as needed also. Make notes on the benchmark what you do.

Week of October 16 through 21

October 15th, 2017
by:

Upcoming Events

Bible Reading Group – 1st & 3rd Tuesdays of the month @ 8:30pm
FTX Christmas Party – December 2nd – 6:30 pm
Black Ops Competition – December 16th – 7:30am – 12:30am – Details to come!

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm Canceled – We will have Open Box instead.
FTX Gold (65+) – Wednesday 2:30pm – 3:30pm
Family WOW! – Saturday 10:00am – 11:00am
“Lift Like a Girl” Barbell Class – Sunday 9:00am – 11:00am (Additional $)

FTX Kid’s Classes

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

Seven Sons Farm

Next delivery is this Saturday, November 25th. Order by Monday, November 20th.
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 October 14

October 13th, 2017
by:

Tonight

Anniversary and Trivia Night Party – We are celebrating 6 years! Thank you to all that have made it possible.
The party starts at 6:30pm and the whole family is invited. Don’t miss out.
Unlimited Tacos – $10 / Margaritas – $5
This has always been a great event and hope you will be there.

Strength / Skillwok

Speed./Endurance
6-8 athletes per heat of similar ability. Everyone should perform this at least twice, with rest in between.

  • 5 Ball Slam, 20/15#
  • 3 Burpees
  • 1 indoor Lap Sprint

WOD

EMOTM, 12 rounds

  • 2 Burpees
  • 20 Russian KBS
  • 2 Burpees

Rd. 13+ is “death-by-rules” 3+21+3 Reps, then 4+22+4 reps and so on.

430SquatC

Friday October 13

October 12th, 2017
by:

Strength / Skillwork

Deadlift
5-5-5-1-1-1-1-1
3 warm-up sets of 5 reps @ 50-60-70%
5 working sets of 1 rep @ 80-90-95-100% – PR

Be smart when going for PR. Don’t overdo it. Make sure form is at 100%.

WOD

Teams of 3: (24:00 Duration)
12 Rounds of 2:00 Intervals

  • Row
  • Russian KBS, 35/25#
  • Jump Rope – Singles
  • Rest

Everyone start on 1 of the active stations and every 2:00 rotate to the next station. Everyone gets their rest after their Jump Rope station. Each team member will do each station 3x. Keep a separate board for the KBS and the Jump rope
1 Calorie = 2 Reps
1 KBS = 1 Rep
5 Singles = 1 Rep

Elements

For time compete the following:

  • 1000m Row
  • 1000m Run
  • 1000 Jump Rope 

Partition as desired

Indoor Workout Space

The original FTX location w/ a view of the “Beast” our own custom rig.

Thursday October 12

October 11th, 2017
by:

Upcoming Events

This upcoming Saturday we are having our Anniversary and Trivia Night Party – We are celebrating 6 years with a fun night of professionally run trivia. We will have unlimited tacos for $10 and add margaritas to that for $5. Don’t miss this annual event. The whole family is invited!
Where: At FTX!
Time: Starts at 6:30pm

Bible Reading Group – 1st & 3rd Tuesdays of the month @ 8:30pm (Except next one is Monday, October 2 from 8:30pm – 9:30pm)
Anniversary and Trivia Night Party – October 14th – 6:30 pm
Black Ops Competition – December 16th – 7:30am – 12:30am – Details to come!

Strength / Skillwork

None today

WOD

Tempo Gymnastics Day, 6 Rounds

  • Skin-the-Cat
  • 3 Box Jumps, start at 24/20″ and build up each round
  • 5 Plank Push-ups (Elbows to Palms, then Push-up = 1)
  • 3/3 Wt. Pistol
  • Front Lever Progression* – Max Hold
  • 8 Dips ( if needed add wt. to make 8 a max)

*Both legs tucked, 1 leg Tucked, Both legs bent but out
Front Lever http://gymnasticswod.com/content/front-lever
Skin the Cat http://gymnasticswod.com/content/skin-cat

Elements

6 Rounds of:

  • 10 Push-ups
  • 15 Hanging Knee Raises
  • 20 Lunges

ethansnatch

Wednesday October 11

October 10th, 2017
by:

Specialty Classes

FTX Gold (65+) – 2:30pm – 3:30pm

Strength / Skillwork

Back Squat
5-5-5-1-1-1-1-1
3 warm-up sets of 5 reps @ 50-60-70%
5 working sets of 1 rep @ 80-90-95-100% – PR

WOD

EMOTM: Speed
:10 On / :20 Off, Alternating Movements, 8x Through
Shuttle Runs
Hang Clean
Box Jump
REST
Score = Total Reps

Rx+: 115/75# Barbell, 24/20″ Box
Rx: 75/45# Barbell, 20/18″ Box
The weight should be light enough for you to go non-stop. 

Elements

Classic Tabata :20 On / :10 Off, 8x per exercise
[Use the Main WOD’s clock and start on the 1st rest period]
DB Clean & Press, 20s/15s
Walking Lunges
Ball Slam, 20/15#
Leg Lifts
Do all 8 rounds consecutively on the same exercise.
Score = Total Reps

DonSchroeder

Tuesday October 10

October 9th, 2017
by:

Specialty Classes

Yoga 7:30pm – 8:30pm

Strength / Skillwork

None today

WOD

Happy (early) Birthday Hannah!
For time complete all of the following:
———–
A) 3 Rounds of:
10 Wall Balls
25 Double-Unders
————
B) 3 Rounds of:
1 Snatch @ 90% 1RM
9 Box Jumps
8 Bar Muscle Up
3 Ring Muscle Up
———–
C) 34 Calorie Row

Rx+ 30/20# MB, must D/U, 30/24″ Box, the rest is as written
Rx: 20/14# MB, D/U or 100 singles, 80% of 1RM Snatch, 24/20″ Box, 8 C2B Pull-ups, 3 Dips

Elements

 

Monday October 9

October 8th, 2017
by:

Strength / Skillwork

None today. Take time to really warm-up.

WOD

For time complete the following:

“Daddy Ate the Whole Kitchen Sink” (35:00 CAP)
[Go in Order, start in delayed heats as needed]
30 D/U
30 Calorie Row
30 D/U
30 Calorie Bike
30 D/U
800m Run
30 D/U
30 Toes 2 Bar
30 Box Jumps
30 Deadlift*
30 Front Squat*
30 Push-press*
30 GHD Sit-ups
30 Wall Ball
* You May partition the Barbell reps as you see fit.

Rx+ Must do D/U, 24/20″ Box, 115/75# BB, Full Ext. Sit-up, 30/20# MB
Rx: allowed to do 100 singles, 400m Run, Hanging Straight Leg Raise, 20/18″ Box, 85/55# Barbell, just lay flat on GHD sit-up, 20/14# MB

Sink

Elements

20:00 AMRAP

  • 5 DB Shoulder Press, 30/20#
  • 10 KB Deadlift, 70/55#
  • 15 Goblet Squats, 35/20#

Week of October 9 through 14

October 8th, 2017
by:

Upcoming Events

This upcoming Saturday we are having our Anniversary and Trivia Night Party – We are celebrating 6 years with a fun night of professionally run trivia. We will have unlimited tacos for $10 and add margaritas to that for $5. Don’t miss this annual event. The whole family is invited!
Where: At FTX!
Time: Starts at 6:30pm

Bible Reading Group – 1st & 3rd Tuesdays of the month @ 8:30pm (Except next one is Monday, October 2 from 8:30pm – 9:30pm)
Anniversary and Trivia Night Party – October 14th – 6:30 pm
Black Ops Competition – December 16th – 7:30am – 12:30am – Details to come!

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold (65+) – Wednesday 2:30pm – 3:30pm
Family WOW! – Saturday 10:00am – 11:00am
“Lift Like a Girl” Barbell Class – Sunday 9:00am – 11:00am (Additional $)

FTX Kid’s Classes

Our regular FTX Kid’s Classes are held on Tue, Wed, Thu and Fri at 4:30pm. We’ve added back the Friday class for the school year!

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 October 7

October 6th, 2017
by:

Upcoming Events

Bible Reading Group – 1st & 3rd Tuesdays of the month @ 8:30pm (Except next one is Monday, October 2 from 8:30pm – 9:30pm)
Anniversary and Trivia Night Party – October 14th – 6:30 pm
Black Ops Competition – December 16th – 7:30am – 12:30am – Details to come!

Strength / Skillwork

Speed/Power Endurance

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

23:23 AMRAP

  • 23 American KBS
  • 23 Double-Unders
  • 23 Push-ups
  • 23 Air Squats

Rx: 35/25# KB, 100 Singles is allowed

terrikbs

Friday October 6

October 5th, 2017
by:

Upcoming Events

Bible Reading Group – 1st & 3rd Tuesdays of the month @ 8:30pm (Except next one is Monday, October 2 from 8:30pm – 9:30pm)
Anniversary and Trivia Night Party – October 14th – 6:30 pm
Black Ops Competition – December 16th – 7:30am – 12:30am – Details to come!

Strength / Skillwork

Speed & Power
1:00 Row for distance
200m Sprint
Max. Box Jump Height

WOD

IKFF CKT Level 1 Test (KB)

For time perform:

  • 100 KB Hand-Hand Swings
    (Alt. Hands at stomach height)
  • 32 KB Clean & Push-Press
  • 60 KB Snatches
  • 30 KB Goblet Squats

Competitor: 45/30# KB, Do not set the weight down. Rest in the hang, or catch positions. Do 30 snatches on 1 arm and then 30 on the other.
Athlete: 35/20# You may set the KB down when desired.
Fit: Lower weight

Elements

5 Rounds of :30 Intervals

  • Dips
  • Ball Slam
  • Superman
  • Hanging Leg Raise

PeterTGU

Thursday October 5

October 4th, 2017
by:

Upcoming Events

Don’t miss our Annual Trivia and Anniversary Party on Saturday, October 14th at 6:30pm. Bring the whole family. Unlimited tacos – $10. Margaritas – $5. Please sign-up on sheets at FTX so we can get a semi-accurate head count.

Strength / Skillwork

Snatch Grip Push-Press
3-3-3-3
Wide-grip Push-Press from behind the head

Shoulder Press
3-3-3-3
60-75-85-95%

Push Press
3-3-3-3
65-75-85-95%

WOD

EMOTM: Strength-Endurance, 12 Rounds
10 KB SDHP
8 Ball Slam
6 Dips
[Go in any order for Dip stations]
Score = Total Reps, it is 20 per completed round. There are 240 potential points.

Rx+: 70/55# KB, 50/30# SB, Bar/Ring Dips
Rx: 35/25# KB, 30/20# SB, Blue banded dips

Elements

12:00 AMRAP
20 Wall Balls, 14/10#
10 Cal. Row

HangJuliana

In memory of Juliana Brooke Schwartz
10/05/99 – 07/12/17

 

Wednesday October 4

October 3rd, 2017
by:

Upcoming Events

Bible Reading Group – 1st & 3rd Tuesdays of the month @ 8:30pm (Except next one is Monday, October 2 from 8:30pm – 9:30pm)
Anniversary and Trivia Night Party – October 14th – 6:30 pm
Black Ops Competition – December 16th – 7:30am – 12:30am – Details to come!

Specialty Classes Today

FTX Gold (65+) – 2:30pm – 3:30pm

Strength / Skillwork

None today

WOD

5 Rounds, build up more weight each round:

  • 5 Glute Bridge
  • 5 Bent-over Row
  • 5+5 SB Lateral Grab ‘n’ Throws*
  • 5 Lying Lat Pull-overs

* With a Sumo stance and a SB on the floor beside you, turn your body without taking a step and grab the SB and throw it across your body to the other side.

Elements

8 Rounds, For Time:
3 Banded Pull-ups
5 MB Squat Cleans, 30/20#
7 KB Sumo Deadlift High Pulls, 55/35#
Rest :30 after the full round

Cleans

Tuesday October 3

October 2nd, 2017
by:

Specialty Classes

Yoga – 7:30pm – 8:30pm

Strength / Skillwork

Snatch Grip Push-Press
3-3-3-3
Wide-grip Push-Press from behind the head

Shoulder Press
3-3-3-3
60-75-85-95%

Push Press
3-3-3-3
65-75-85-95%

WOD

Dual AMRAP,
6:00 of:
25 Russian KBS
50 Double-Unders or 150 Singles
———-
Rest 3:00
———–
6:00 of:
11 DB Thrusters
11 Pull-ups

Add the Full rounds from each AMRAP and all the extra Reps from both AMRAPs for your final score.
Rx+: 55/35# KB, D/U, 45/30# DBs
Rx: 35/25# KB, Singles allowed, 30/20# DBs

Elements

5 Rounds for time:
400m Row
20 Wall Ball, 14/10#
10 Scissor-Leg Lift Combo

ChinoTGU

Monday October 2

October 1st, 2017
by:

Announcements

Bible Reading Group will meet tonight at 8:30pm. Usually it’s the 1st and 3rd Tuesday’s of the month, but due to scheduling conflicts we are meeting on a Monday night.

Strength / Skillwork

Good Mornings
6-6-6
Tempo: 50X1,  :05 going down, no pause before going up, up as fast as you can, :01 pause at top.

Back Squat
1-1-1-1-1-1
55-65-75-85-95-100+%

WOD

Partner FGB, 1:00 at each station for 3 rounds

  • Ricochet Wall Balls
  • MB Sit-up pass-off
  • Chest Throw Passes, 8′ away
  • Cats’ Play Plank*
  • Side Throws, 8′ away
  • REST

*[For the Cats’ Play Plank the teammates will hold a plank, feet may be spread, and with one hand they push the MB to their partner who is facing them in a plank 4′ away. Alternate which hand you push the MB back with every time.]

Rx+: 30/20# MB
Rx: 20/14# MB
Scale as needed, but you will use the same MB for all movements and obviously you and your partner will do the same weight.
Trainers can jump in to complete teams. Do the Elements if there is no good match for a teammate.

Elements

Slam Ball FGB, 1:00 intervals for 3 rounds

  • Wall Ball, 15/10# SB
  • Bent over Chest Throws to the floor
  • SB sit-ups
  • Ball Slams
  • Russian Twist
  • REST

If you want to go heavier, do so and put it in the notes.

PamTGU

Week of October 2 through 7

October 1st, 2017
by:

Upcoming Events

Bible Reading Group – 1st & 3rd Tuesdays of the month @ 8:30pm (Except next one is Monday, October 2 from 8:30pm – 9:30pm)
Anniversary and Trivia Night Party – October 14th – 6:30 pm
Black Ops Competition – December 16th – 7:30am – 12:30am – Details to come!

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold (65+) – 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 and Fri at 4:30pm. We’ve added back the Friday class for the school year!

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 30

October 1st, 2017
by:

Strength / Skillwork

Speed & Agility

5-6 athletes can perform at one time. Everyone do it at least twice.
30′ of Lunges
Backward Sprint 30′
Bear Crawl 30′
Forward Sprint 30′
[use one 30′ lane per athlete. Athletes will go down and back 2x]

WOD

4 Rounds of :45 Circuits
DB Snatch
MB Squat Clean
KB C-crunch
Calorie Bike
Rest
[if there is a class of greater than 16 have some start on the rest and rotate through the rest like it is the 5 station]

Rx: 30/20# DB, 30/20# MB, 20/15# KB

Friday September 29

September 28th, 2017
by:

Announcements / Upcoming Events

Free Unlimited Membership during October for all full-time active police officers! Spread the word!
“Lift Like a Girl” Barbell class starts Sunday, October 1. 5 Weeks. Classes are 9am-11am. $100. Sign-up here.

Trivia Night & Anniversary Party – Saturday, October 14th @ 6:30pm. It’s our 6th anniversary! Thank you! This event is for the whole family. Please sign-up at FTX just to give us an approximate head-count. $10 all-you-can-eat Tacos. $5 Unlimited Margaritas.

Strength / Skillwork

Clean
1-1-1-1-1-1
55-65-75-85-95% PR?

WOD

Three rounds for time of:

  • Row 500 meters
  • 12 Deadlifts: body weight
  • 21 Box jump, 20 inch box

Elements

5 Rounds for time:

  • 500m Row
  • 15 KB Deadlifts 55/35#
  • 15 Step-ups (Knee high box)

FacilitiesHD

Thursday September 28

September 27th, 2017
by:

Announcements

Free Unlimited Membership during October for all full-time active police officers! Spread the word!
“Lift Like a Girl” Barbell class starts Sunday, October 1. 5 Weeks. Classes are 9am-11am. $100. Sign-up here.

Strength / Skillwork

None today

WOD

No measure
KB Workshop day: 6 Rounds

  • 1+1 Turkish Get-ups (single)
  • 5 Front Rack Squats (double)
  • 5 Top-Down Flyes (double)
  • 3+3 Windmills (single)
  • 5+5 Point Guard Lunges (single)
  • 50 Russian KBS Stay w/ moderate weight

Start with moderate weight and build up to max weight. REST PLENTY! Point Guard Lunges – swing the KB under your forward leg and switch hands as you lunge. Try Left to Right when you lead with your right leg.

Elements

8 Rounds of:

  • 6 Ab wheel rollouts
  • 12 Ring Rows
  • 18 Walking Lunges

TexasHarveyShirtWOD

Wednesday September 27

September 26th, 2017
by:

Specialty Classes

FTX Gold (65+) – 2:30pm – 3:30pm

Strength / Skillwork

None today

WOD

I.W.T. – 5 Rounds of:
8 Front Squat
2:00 of Row, Bike, Run, 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 8 Front Squats + Cal. Row + Cal. Bike + 10 yard length of Running + Jump rope/5 + Burpees x2

Elements

20:00 AMRAP

  • 100 Jump Rope
  • 20 Russian KBS, 35/25#
  • 20 Push-ups
  • 20 Scissors

TopGolfFTX

Tuesday September 26

September 26th, 2017
by:

Specialty Classes

Yoga from 7:30pm – 8:30pm

Strength / Skillwork

Deadlift
3-3-3-3-3-3
50-60-70-80-85-85%

WOD

Focus on good form, efficiency in movement and as few sets as possible during the Metcons.

No measure. 3 Rounds of:

  • 15 Wall Ball
  • 15 Toes to Bar

– Focus on unbroken sets or lowest number of sets possible.
– Choose a weight you believe will be doable but challenging on the Wall ball.
– If you can no t T2B practice good sets at the highest angle you can get your toes with a kip.

No measure. 4 Rounds of:
8 Box Jumps, 24/20″
32 Russian KBS, 55/35#
– height and weight is just a recommendation

Elements

Do main WOD

Monday September 25

September 24th, 2017
by:

Announcements

For the month of October we will be offering free Unlimited memberships to all active full-time police officers. Please let any police officer you may know about this. Thank you to those that serve!

squad-car-1209719_1280

Strength / Skillwork

Pistol, HSPU and Oly skillwork

WOD

Progressive AMRAP Chipper

  • 12 Shoulder to Overhead
  • 24 Pistol Squats
  • 36 Burpees
  • 500m Row / 1 mile Bike / 400m Run (pick 1)
  • 12 Snatches
  • 24 C2B Pull-ups
  • 36 Mt. Climbers
  • 500m Row / 1 mile Bike / 400m Run (pick 1)
  • 12 Squat Cleans
  • 24 Handstand Push-ups
  • 36 Jumping Jacks
  • 500m Row / 1 mile Bike / 400m Run (pick 1)

————-
0:00 – 2:00* AMRAP
2:00 – 4:00 REST
4:00 – 8:00* AMRAP
8:00 – 10:00 Rest
10:00 – Chipper Start to Finish
Bonus* Take off :02 for every rep completed in the AMRAPs

– Classes over 1 dozen athletes should start in 2 groups with a 2:00 delay.
– Put all Cardio machines in the front area.
– Select a different one of the cardio movements whenever you get to one of those portions, No Repeats.
Rx+: as written with a 135/95# Barbell
Rx: 95/65# barbell, Pistols to 12″ Box, Pull-ups, 1-abmat HSPU
Both levels are allowed to Power clean then front squat the weight if needed.

Elements

25:00 AMRAP

  • 200m Run
  • 10 Push-ups
  • 20 KB Figure 8 w/ Uppercut, 25/15#
  • 30 Flutter Kicks
  • 40 Jumping Jacks

Week of September 25 through 30

September 23rd, 2017
by:

Upcoming Events

Bible Reading Group – 1st & 3rd Tuesdays of the month @ 8:30pm (Except next one is Monday, October 2 from 8:30pm – 9:30pm)
Anniversary and Trivia Night Party – October 14th – 6:30 pm
Black Ops Competition – December 16th – 7:30am – 12:30am – Details to come!

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 and Fri at 4:30pm. We’re adding back the Friday class for the school year!

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 23

September 22nd, 2017
by:

Today we will be doing a special fundraiser WOD. All contributions will go to Samaritan’s Purse and their efforts in Texas. Thank you to those that bought the shirt. All are welcome to do today’s WOD regardless of whether they purchased the shirt or not, or whether they make a donation or not. And anyone wanting to make a donation can do so by writing a check directly to Samaritan’s Purse (It is tax deductible).

Strength / Skillwork

None today

WOD

“The Lone State Chipper”
The WOD will be done in zones. You must go to the areas designated for each movement when you get to it.
For time go through the following:

  • 12 Toes to Bar
  • 29 Pull-ups
  • 18 DB Thrusters
  • 45 Russian KBS
  • 28 Goblet Squats
  • 8 Rope Climb
  • 25 Box Jumps
  • 20 Wall Balls
  • 17 Burpees

The numbers of this WOD come from the date of statehood: December 29th 1845, which made Texas the 28th State. The nightmare in the form of Hurricane Harvey hit Texas the night of August 25th 2017.
Rx+: 45/30# DBs, 70/55# KB, 30/24″ Box, 30/20# MB
Rx: 55/35# KB

Hurricane

Thanks to all that purchased the “Harvey/Texas” Boxrat shirt!

HarveyShirt

Friday September 22

September 21st, 2017
by:

Strength / Skillwork

OHS Skillwork

OHS
5-5-5
55-70-80%

Front Squat
5-5-5
60-70-80%

Back Squat
5-5-5
55-70-80%

WOD

Class Wide Team WOD Alt. Sled Runs
For 15:00 the class will perform as many rounds of the following:
– 5 Burpees (in the grass or on the rubber mats)
– 5 Jumps in-n-out of Tractor Tire (in grass)
– 10 Lunge Jumps (1-ct) (grass makes nice padding)
THEN: send 1 athlete on a Sled Sprint 40 yards down and back while the other team members rest.
Score = completed # of sled sprints (down and back =1)

– Use the “plate” sled with (2) 45# plates as added weight.
– Everyone does each round, though you may help each other with reps. Start athletes anywhere to stagger the tire jumps. Evryone do your own reps THEN help the team with any remaining reps.
– Everyone rests while one athlete takes the sled.
You must alternate through your athletes to do the sled sprints.
– Write down a class order so you know who goes and when for the sled sprint.

DuaneSled

Elements

16:00 AMRAP

  • 16 DB Snatch, 30/20#
  • 12 Box Jumps / Step-ups, 20/18″
  • 8 Burpees

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