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

Thursday August 17

August 16th, 2017
by:

Strength / Skillwork

TGU 1/1
Do the TGUs between your sets of sled work.

WOD

Sled Day! Work in with others. Rest as needed.
6 rounds of:

  • 1 Slalom Sprint Push, 40 yards (Dog Sled)
  • 3 Tire Flips
  • 1 Sprint Drag, 40 yards ” (Plate Sled)
  • 3 Tire Flips
  • 1 Backwards Drag, 40 yard (Prowler)

For the Slalom Sprint: place a cone every other parking spot to slalom through with the sled. Keep the turns tight and the weight light.

Elements

Jerry

For time:
Run 1 mile
Row 2K
Run 1 mile

jerryherowod

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Wednesday August 16

August 15th, 2017
by:

Specialty Classes

FTX Gold (55+) – 1:30pm – 2:30pm
Note the time change on this one.

Strength / Skillwork

Hang Clean
6-6-6-6-6
50-60-70-80-85%

WOD

20:00 AMRAP Partner WOD, 1 Runs : 1 Reps
[Switch on the completion of a 1 lap (200m) run.]

  • 5 Pull-ups
  • 10 Push-ups
  • 5 Dips

Score = Completed Rounds x Completed Runs + reps from unfinished round.
= (18 Rounds x 20 Runs) + 5 pull-up + 7 Push-up
= 360 +12
= 372

Partners level does NOT need to match, Rx+ with scaled is fine, only the score is shared.
Rx+: Strict on all
Rx: Allowed to Kip

Elements

4 Rounds of :40 Intervals

  • Hanging Leg Raise
  • Ball Slams, 20/15#
  • OH SB Lunges, 20/15#
  • 10 yard shuttle run

FTXBarbellClass

Tuesday August 15

August 14th, 2017
by:

Specialty Classes

Yoga at 7:30pm – 8:30pm

Strength / Skillwork

Ring Muscle-ups
Warm-up and then perform a max set
Scaled = Muscle up skillwork and progression

JessicaMU.jpg

WOD

EMOTM: Speed, 15 Rounds
Alternate Minutes between:

8 Burpee Pull-ups
&
10 Indian Sit-ups (open hips at the top)
&
12 Over Box Jumps (Use a 3 box circuit)

Start on any station, then go in order. If from the top – down:

Minute 1 is 8 burpee pull-ups, then rest.
Minute 2 is 10 Indian Sit-ups, then rest.
Minute 3 is 12 over box jumps, then rest.
Minute 4, start over….

SCORE = Your time to complete round 13,14 and 15, i.e. the last round of each movement. But, ALL Rounds must be completed under the 1:00 cap to be Rx or Rx+

Rx+ : Bar must be higher then full arms length for Burpee Pull-up. 20/16″ Wood Boxes (Go down and back 2x to make your 12 over box jumps).
Rx: Bar must be higher than elbows for Burpee Pull-ups. For ISU you may use a folded gym mat set at 3″ height, i.e. body is on mat and feet are on floor. This gives a little extra height/help to stand up easier on ISU. For OTB Jumps use 20″ soft box and you can jump on then off the other side. Thin hard boxes are for Rx+ ONLY.

Elements

:30 Intervals for 5 Rounds through of:

  • Step-ups
  • Ring Rows
  • Flutter Kicks
  • Burpees
  • Lateral Lunges
  • Rest

Monday August 14

August 13th, 2017
by:

Strength / Skillwork

Shoulder Press
10-10-10-10
45-55-65-rest 3:00-75%
Perform a set of band work for your shoulders between every set. Use light resistance. Trainers will dictate which movements to incorporate.

WOD

DG

Complete as many rounds as possible in 10 minutes of:

  • 8 Toes to bar
  • 35 pound Dumbbell thruster, 8 reps
  • 35 pound Dumbbell walking lunge, 12 steps

Rx: 35s/20s DB
Scale as needed

DG_Hero

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

Elements

20:00 AMRAP

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

Week of August 14 through 19

August 13th, 2017
by:

Upcoming Events

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

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold – Wednesday 1:30pm – 2:30pm (Note this is a time change.)

FTX Kid’s Classes

Our regular FTX Kid’s Classes are held on Tue, Wed & Thu at 4:30pm.
During the summer we have had additional classes on Mon, Wed & Fri at 11am. This is the last week of the summer morning kid’s classes!:

This week of 8/14-8/18 – Fun Fitness for 4-7 year olds! For the young kids.

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 12

August 11th, 2017
by:

Strength / Skillwork

L-Sit
Pistols

WOD

Pick 1 OR do both if you are Roger, Todd, Jeremy, Steph S., Jorie or Felica :)

“Annie”
For time complete:
50-40-30-20-10

  • D/Us
  • Sit-ups

“Start the Engine”

For Time, (10:00 Cap)
5-10-15-20-25-30-35-40-45-50 D/U
Do 5 Burpees after each Set or Break. If you do not break at all you will do 45 Burpees.

OHS

Friday August 11

August 10th, 2017
by:

Strength / Skillwork

Bench Press

WOD

Happy Birthday Angie!
:08 On / :11 Off ’78 Rounds
[Duration 24:30]

  • Wall Ball
  • Box Jumps/Step-ups
  • Push-ups
  • Leg Lifts
  • Lunge Jumps
  • Ring rows

Rx: 20/14# MB, 24/20″ Box
Start at any station, then go in order. Record your score after every time through all stations. All will be done 13x.
[We make birthday WODs upon request.]

Elements

Today’s WOD w/ 14/10# MB, 20/18″ Box

Thursday August 10

August 9th, 2017
by:

Upcoming Events

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

Strength / Skillwork

None today

WOD

No measure WOD

Band Work 3 Rounds of 10 reps each:
Double Band crossbody ‘X’ Pull (thin bands)
Straight-arm Standing Rotation
Standing Straight-arm overhead Back-pull

Kettlebell Work, 4 Rounds of:
5+5 Windmills (try different loading)
4+4 Piston Press
3+3 Gunslinger (:05 Hold on the catch)
2+2 Turkish Get-up

Elements

16:00 AMRAP

  • 16 DB Snatch, 30/20#
  • 12 Box jumps, 20/18″
  • 8 Burpees

Wednesday August 9

August 8th, 2017
by:

Specialty Classes

The 0530 Class this Wednesday will be a special SEAL PT class. :)
FTX Gold @ 2:30pm – 3:30pm

Strength / Skillwork

  • Pistols
  • HSPUs
  • Back Squats
    3-3-1-1-1-1-1
    3 reps at a Tempo of 5152
    Sets @ 45-55%
    1 rep at 70-80-90-100% PR?
    Do NOT force the PR!

WOD

Chipper (18:00 Cap)

  • 30 Burpees
  • 30 DB Thrusters
  • 30 KB Figure 8 w/ Uppercut
  • 30 Handstand Push-Up
  • 30 Wt’d Pistol Squats
  • 30 Burpees

Rx+: 45s/30s DB, 55/35# KB, 30/20# Pistol
Rx: 35s/20s DB, 35/25# KB, BW pistol

Elements

6 Rounds of:

  • 10 Push-ups
  • 15 Leg Lifts
  • 20 Lunges

FTXatGames080517

Tuesday August 8

August 7th, 2017
by:

Specialty Classes

Yoga at 7:30pm – 8:30pm

Strength / Skillwork

Deadlift
3-3-3-1-1-1-1-1
Reps of 3 at Tempo of 5152 @ 40-50-60%
Reps of 1 @ 70-80-90-100%-PR

WOD

Long Tabata, 1:00 On / :30 Off (4x through the list)
[Keep ONLY your best score for EACH movement!]

  • American KBS
  • Running Laps (inside)
  • Wall Ball
  • Toes to Bar

For the indoor run the long sides count as 4 reps and the short sides count as 1 rep. So a full lap counts as 10 reps.
Rx+: 55/35# KB, 20/14# MB, T2B
Rx: 35/25# KB, 14/10# MB, Leg Lift on the floor

Elements

For time:

  • 1000m Run
  • 1000m Row
  • 1000 Jump Ropes Singles

HeatherOpenScream

Monday August 7

August 6th, 2017
by:

Announcements

Thank you to the entire FTX CrossFit community for all you’ve done in the wake of Juliana’s death. The outpouring of love and support has simply been amazing. So grateful to have such a community behind all we do at FTX CrossFit. You are all truly special people!

Upcoming Events

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

Strength / Skillwork

Bar Muscle-ups
Shoulder Press (After WOD)

WOD

Happy Birthday Jason!*
40:00 AMRAP

  • 8 Bar Muscle Ups
  • 7 Box Jumps
  • 19 Calorie Row
  • 77 Hammer Swings (Alt every 11 swings)
    [Stagger bigger classes as needed due to the hammer swings.]

JasonDBLunges

*Due to the number of members we have we cannot make a B-Day WOD for everybody. We also realize not everyone may want one, but if you want a B-Day WOD please talk to one of the trainers and we will gladly accommodate :)

Rx+: as written w/ 30/24″ Box
Rx: Pull-ups, 24/20″

Elements

30:00 AMRAP

  • 10 Push-ups
  • 20 Step-ups
  • 10 Calorie Bike
  • 20 Leg Lifts

Week of August 7 through 12

August 6th, 2017
by:

Upcoming Events

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

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.

FTX Kid’s Classes

Our regular FTX Kid’s Classes are held on Tue, Wed & Thu at 4:30pm.
During the summer we have additional classes on Mon, Wed & Fri at 11am. Here are the remaining weeks:

During the week of 8/7-8/11 – Sport Explode – For 10-13 year olds seeking that advantage in their respective sports.
During the week of 8/14-8/18 – Fun Fitness for 4-7 year olds! For the young kids.
During the week of 8/21-8/25 – Sport Explode – For 10-13 year olds seeking that advantage in their respective sports.
During the week of 8/27-9/1 – Fun Fitness for 4-7 year olds! For the young kids.

WODs

Please look at Wodify for the daily WOD announcements. They are available a week in advance.

Weeks of July 17 through 22 and 24 through 29

July 18th, 2017
by:

Announcements

FTX CrossFit will be closed on Saturday, July 22nd to give everyone the opportunity to mourn and remember Juliana Schwartz.
Her memorial will be held that afternoon at 2pm at:

Grace Church of DuPage
27W344 Galusha Ave
Warrenville, IL 60555

IamCrossFitMiami

Upcoming Events

Saturday, July 29th – 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

CrossFit Games, August 3-6
We have a board at FTX CrossFit that people can use to organize car pools and find rooming options.

Seven Sons Farm

Next delivery is Saturday, July 22nd. Order by Monday, July 17th.
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.

FTX Kid’s Classes

Our regular FTX Kid’s Classes are held on Tue, Wed & Thu at 4:30pm.
During the summer we have additional classes on Mon, Wed & Fri at 11am as follows:

During the week of 7/17-7/21 – Fun Fitness for 4-7 year olds! For the young kids.
During the week of 7/10-7/14 – Sport Explode – For 10-13 year olds seeking that advantage in their respective sports.
We are alternating for the rest of the summer each week between Fun Fitness and Sport Explode.

WODs

Please look at Wodify for the daily WOD announcements. They are available a week in advance.

Saturday, July 15

July 14th, 2017
by:

Announcements

We are expanding our Obstacle Course significantly. We are creating a full 5K Obstacle course! With this expansion we will make our obstacle course available starting August 5th to anyone that wants to run it on Saturday’s through October anytime from 8am – 1pm. It’s free to FTX CrossFit members. $20 to non-members. This fee is a course fee only. We also offer group and individual instruction separately.

ObstacleCourse

Specialty Classes

Family WOW! class from 10am-11am. Bring a kid and it’s free!

Strength / Skillwork

HSPUs
3 – 3 – Max

WOD

Lumberjack 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Friday, July 14

July 13th, 2017
by:

Strength / Skillwork

Rope Climb

WOD

12:00 AMRAP (w/ Progressive-Count)
[Start @ 1 rep of each & Add 1 Rep each Round]
Rope Climb
Squat Clean

Round 1: 1/1 Rep
Round 2: 2/2 Reps
Round 3: 3/3 Reps
etc…
Rx+: 185/125#
Rx: 115/75#
WEAR A SOCK IF YOU HAVE ANY CONTACT WITH YOUR LEG ON THE ROPE CLIMBS!

Elements

18:00 AMRAP

  • 5 MBSC
  • 5 Jumping Pull-ups
  • 10 Leg Lifts – Scissor Combos
  • 100 Singles

ScottRope

Thursday, July 13

July 12th, 2017
by:

Strength / Skillwork

None today

WOD

No measure
For 5 Rounds
3+3 Wt’d Pistol Squat
3 to 5 Strict Handstand Push-up (deficit if possible)
5 to 15 GHD Sit-ups (Depending on level of experience)
8 Push-ups (1-arm if possible)
1 Skin the Cat

Do What you Can at the best form possible! That is your first priority. If GOOD Push-ups are easy for you and 1-arm is a no go then do slow push-ups.

Elements

Go in Order!

  • 1 Mile Run
  • 100 Calorie Row
  • 200 Double-Unders OR 1000 Singles

RowingGroup

Wednesday, July 12

July 11th, 2017
by:

Specialty Classes

Next week on Wednesday we will start a 4 week cycle of
The ‘Lift Like a Girl‘ Barbell class. (Women only)
Dates: 7/19, 7/26, 8/2 and 8/9.
Time: Wednesday’s from 6:30pm – 7:30pm.
Cost: $100 ($80 for FTX Unlimited Members)
Sign-up: Email trainer@ftxcrossfit.com and we’ll get you setup, or sign-up directly here.

2017-06-24 16.20.51

Strength / Skillwork

Max reps body wt. dips
Weighted Dips
3-3-3-3

WOD

“Diane”
For time:

21-15-9
Deadlift 225/155#
HSPUs

Elements

15:00 AMRAP

  • Row 500m
  • 20 KB Deadlift, 55/35#
  • 20 Push-ups

Tuesday, July 11

July 10th, 2017
by:

Specialty Classes

Yoga tonight at 7:30pm!

2017-06-21 18.53.11

Strength / Skillwork

Ring rows -> Pull-ups -> C2B

WOD

FGB: KB-style: 1:00 each, 3x through

  • Shoulder to Overhead
  • Squat (any hold)
  • Russian KB Swing
  • Lunges (any hold)
  • Snatch (any style)

Rest after your 5th station!

Rx+: 55/35#
Rx: 35/25#

Elements

4 Rounds of : 1:00 Intervals (No Rest)
Same movements as the WOD, but 20/15# KB for Rx

Monday, July 10

July 9th, 2017
by:

Strength / Skillwork

Pistols

WOD

Teams of 2: 1 reps / 1 does DB ‘waiter carry’
15:00 AMRAP

  • 8 Wall Balls
  • 8 Toes to Bar / Hanging Leg Raise
  • 8 Calorie Row

[Large classes (over 14 athletes) can have some teams start in reverse order on the AMRAP]
SCORE = completed waiter laps x full Rounds of 8,8,8 completed.

– Switch every time the ‘waiter OR waitress’ does 2 indoor laps. The waiter OR waitresses must switch hands after 1 lap.
– You may NOT set the DB on the ground for the entire WOD! 5 Burpee penalty if you do for both teammates.
– The waiter OR waitress may rest, but once the DB gets lower than the top of their head they have to stop walking/running They cna keep going once they have lifted the DB back up overhead.
– Pick up in the round wherever your partner is at when you switch for the ‘waiter carry’
Rx+: 50/35# DB ‘waiter carry’, 30/20# MB, T2B
Rx: 30/20# DB ‘waiter carry’, 20/14# MB, Hanging Leg Raise. Keep your legs straight and lift them at least hip height.
Teammates may perform at different levels.

Elements

4 Rounds of :

  • Run 800m
  • 30 Easy Ring Rows
    (try not to break on the Ring rows, modify your angle as needed)

JohannaFitAid

Week of July 10 through 15

July 9th, 2017
by:

Announcements

We are making improvements! Free Classes!

  • From now on our Burn! classes do NOT count against attendance limits, but you do have to have a membership to attend these classes. This applies only to actual Burn! classes. It doesn’t apply if you do a Burn! workout during Open Box.
  • The Saturday Open Box from 12:00pm – 1:15pm will also now not count against attendance limits, but again you have to have a membership.

We continuously strive to improve and offer greater value for our members!

Our summer FTX Kid’s Program is going on now! Our regular FTX Kid’s classes are Tuesday through Thursday at 4:30pm-5:30pm. And during the summer we have classes on Mondays, Wednesdays and Fridays at 11am-12pm. The classes at 11am have a different focus each week.

This week -7/10-7/14 – Sport Explode – For 10-13 year olds seeking that advantage in their respective sports.
Next week – 7/17-7/21 – Fun Fitness for 4-7 year olds! For the young kids.
We are alternating for the rest of the summer each week between Fun Fitness and Sport Explode.

Upcoming Events

Saturday, July 29th – 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

CrossFit Games, August 3-6
We have a board at FTX CrossFit that people can use to organize car pools and find rooming options.

Seven Sons Farm

Next delivery is Saturday, July 22nd. Order by Monday, July 17th.
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.

Specialty Classes

We offer a variety of classes that focus on different fitness elements. Remember that our main CrossFit classes can be scaled and adapted to any fitness level and can accommodate any situation.

Yoga – It’s Back! – The next one is on Tuesday, July 11th.
Burn! – Non-stop cardio action – We offer this class at various times throughout the week. These are free classes for members, i.e. don’t count against attendance limits.
FTX Gold – Specifically designed for those over 55 – Wednesday 2:30pm
Family Class – This is a free class for the whole family – Saturday 10:00am
Lift Like a Girl – Barbell class for women only – A 4 week cycle will be starting soon!

CrossFit WODs

Our WODs will be posted here on our website on daily basis, but we will no longer publish a weekly overview. However; our members will now be able to see WODs in the Wodify APP a week in advance!

Saturday July 8

July 7th, 2017
by:

Upcoming Events – Today!

Saturday, July 8th (11am-1pm) – Networking Social and Fitness Equipment Garage Sale
Come share and support our members. Tell us about your businesses so that we can support each other. Bring samples, flyers, brochures, business cards, etc. We’ll have tables and chairs setup for this. Also, bring any fitness related equipment you don’t use any more to sell. Bring bikes, roller blades, mats, weights, skis, anything fitness/sports related. You can even bring those shaker weights! And of course acquire some great deals on fitness equipment.

FamilyKids

Specialty Classes

Family WOW! @ 10am-11am

Strength / Skillwork

Push-Ups
10-10-10-Max
Try each of these 1x as able: Wide Grip, Diamond, Clapping

WOD

2 Rounds, For Time:

  • 20 Ball Slams
  • 20 Burpees
  • 20 Calorie Row
  • 20 Box Jumps
  • 20 American KBS
  • 20 Pull-ups

Rx+: 50/30# SB, 30/24″ Box , 55/35# KB, C2B P/U
Rx: 30/20# SB, 24/20″ Box, 35/25# KB, Regular P/U

Friday July 7

July 6th, 2017
by:

Upcoming Events – Tomorrow!

Saturday, July 8th (11am-1pm) – Networking Social and Fitness Equipment Garage Sale
Come share and support our members. Tell us about your businesses so that we can support each other. Bring samples, flyers, brochures, business cards, etc. We’ll have tables and chairs setup for this. Also, bring any fitness related equipment you don’t use any more to sell. Bring bikes, roller blades, mats, weights, skis, anything fitness/sports related. You can even bring those shaker weights! And of course acquire some great deals on fitness equipment.

Strength / Skillwork

Bicep Curl
3-3-3-3-3-3-3
No this is not a joke. See where you are at for anterior arm strength. USe a straight Barbell. Pause when the bar touches your leg. No bouncing, no leaning.

biceps-159681_1280

WOD

“The Heather”
3 Rounds For Time

  • Run 200m
  • 20 Wall balls
  • 10 Ring Rows
  • 20 Box Jumps
  • 10 Ball Slams
  • Row 400m

Elements

Do main WOD

Thursday July 6

July 5th, 2017
by:

Upcoming Events

Saturday, July 8th (11am-1pm) – Networking Social and Fitness Equipment Garage Sale
Come share and support our members. Tell us about your businesses so that we can support each other. Bring samples, flyers, brochures, business cards, etc. We’ll have tables and chairs setup for this. Also, bring any fitness related equipment you don’t use any more to sell. Bring bikes, roller blades, mats, weights, skis, anything fitness/sports related. You can even bring those shaker weights!

Saturday, July 29th – 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

Strength / Skillwork

OHS
Olympic Lifting
After WOD – Snatch
1-1-1-1-1-1-1-1-1-1
65-75-80-85-90-90-95-95% PR attempts

Take your time on the Heavy Snatch Weightlifting. Lots of REST!

WOD

5:00 AMRAP

  • 5 Snatches @ 60% of 1RM
  • 5 OTB Burpees
  • 25 Double-Unders or 50 Singles

Elements

20:00 AMRAP

  • 10 DB Snatches, 30/20#
  • 15 Burpees
  • 150 Singles or 50 D/U

StephanieHarley2017

Wednesday July 5

July 4th, 2017
by:

Upcoming Events

Saturday, July 8th (11am-1pm) – Networking Social and Fitness Equipment Garage Sale
Come share and support our members. Tell us about your businesses so that we can support each other. Bring samples, flyers, brochures, business cards, etc. We’ll have tables and chairs setup for this. Also, bring any fitness related equipment you don’t use any more to sell. Bring bikes, roller blades, mats, weights, skis, anything fitness/sports related. You can even bring those shaker weights!

Saturday, July 29th – 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

Strength / Skillwork

Hang Clean
3-3-3-3-3-3
12:00 Time Cap to do all 6 sets:
50-60-70-80-90-95%
If you have no history on your Hang Clean take 10% off the above numbers from your Clean.

WOD

Tabata :20 On / :10 Off , 8x Each Consecutively, Count ALL reps
[18:50 Duration]
Rd. 1-8 Hang Clean
Rd. 9-10 REST 1:00
Rd. 11-18 Forward-Backward Shuttle Run 10, yards
Rd. 19-20 REST 1:00
Rd. 21-28 Toes to Bar
Rd. 29-30 REST 1:00
Rd. 31-38 Wall Balls
[Start Anywhere then go in order, 8 rounds at a time]

Rx+: 95/65#, 20/14# MB
Rx: 75/45#, Hanging Leg Raise instead (straight legs to hip height), 16/12# MB
Running 1 point per length, 2 points for down + Back.

Elements

3 Rounds For Time of:

  • 1000m Row
  • 50 Lunges
  • 25 Push-ups

Hugh

Tuesday July 4

July 3rd, 2017
by:

Announcements

Only classes today are 9am and 10am.

Happy 4th of July!

constitution-1486010

Freedom is not cheap. We live in an amazing country!

Strength / Skillwork

None today

WOD

Daniel

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

daniel

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

 

Monday July 3

July 2nd, 2017
by:

Announcements

No 7:30pm class today. Enjoy the fireworks!

colorful-1842077_1920

Strength / Skillwork

Olympic Lifting Skillwork

WOD

Warm-up your weight on the Push-press / Jerk to at least 60% for 6 reps before starting.

Interval Weight Training (IWT) for 5 Rounds

  • 6 Shoulder to Overhead (from a Rack, work in as needed)
  • 2:00 of: Shuttle Run/Row/Bike/Jump Rope/Burpees
  • REST 2:00

Score = ALL “Reps” + Best 3 Lifts in Pounds

Rx: The 3 sets that you count as your best must be unbroken. No re-racking. No drops.

Go in any order you desire through the “cardio” movements, doing each one only 1x.
Scoring:
1 Indoor Lap = 5 reps
10 Singles or 2 D/U = 1 rep
1 Calorie Row = 1 rep
1 Calorie Bike = 1 Rep
1 Burpee = 1 rep
DO ALL THE MATH AT THE END! Just write numbers as you go.

Elements

4 Rounds of:

  • 10 Burpees
  • 10 DB Push-press, 20s/15s
  • Run 400m

Week of July 3 through 8

July 2nd, 2017
by:

Announcements

We are making improvements! We are adding classes and more options! See our guide to our specialty classes below.

Our summer FTX Kid’s Program is going on now! Our regular FTX Kid’s classes are Tuesday through Thursday at 4:30pm-5:30pm. And during the summer we have classes on Mondays, Wednesdays and Fridays at 11am-12pm. The classes at 11am have a different focus each week.

This week – 7/3-7/7 – Fun Fitness for 4-7 year olds! For the young kids.
Next week -7/10-7/14 – Sport Explode – For 10-13 year olds seeking that advantage in their respective sports.
We are alternating for the rest of the summer each week between Fun Fitness and Sport Explode.

Upcoming Events

Saturday, July 8th (11am-1pm) – Networking Social and Fitness Equipment Garage Sale
Come share and support our members. Tell us about your businesses so that we can support each other. Bring samples, flyers, brochures, business cards, etc. We’ll have tables and chairs setup for this. Also, bring any fitness related equipment you don’t use any more to sell. Bring bikes, roller blades, mats, weights, skis, anything fitness/sports related. You can even bring those shaker weights!

Saturday, July 29th – 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

Seven Sons Farm

Next delivery is Saturday, July 22nd. Order by Monday, July 17th.
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.

Specialty Classes

We offer a variety of classes that focus on different fitness elements. Remember that our main CrossFit classes can be scaled and adapted to any fitness level and can accommodate any situation.

Yoga – It’s Back! – The next one is on Tuesday, July 11th.
Burn! – Non-stop cardio action – We offer this class at various times throughout the week.
FTX Gold – Specifically designed for those over 55 – Wednesday 2:30pm
Family Class – This is a free class for the whole family – Saturday 10:00am
Lift Like a Girl – Barbell class for women only – A 4 week cycle will be starting soon!

CrossFit WODs

Our WODs will be posted here on our website on daily basis, but we will no longer publish a weekly overview. However; our members will now be able to see WODs in the Wodify APP a week in advance!

 

Saturday July 1

June 30th, 2017
by:

Announcements

Holiday Hours
July 3rd – Normal except we’re closing 1 hour early. No 7:30pm – 8:30pm class.
July 4th – 9am and 10am classes only.

“Lift Like a Girl” Barbell Class
Free trial class today Saturday, July 1st from 11am-12pm.

2017-06-24 16.20.27 2017-06-24 16.20.51

Renato Garcia Jr. got into CrossFit at our old location. Since then he’s gotten his CrossFit L1 Cert and USA Weightlifting L1 Club Coach certification. He has also coached 2 athletes to USAW Sr. Nationals Championships, 1 Jr Nationals and 1 to University Nationals.
The focus of this class will be on the fundamentals of the snatch and the clean and jerk! The class will involve a 4 week cycle, and the lifting program will be based on a percentage of your current 1RM. In each class, we will work on mobility, positioning and technique.

Strength / Skillwork

Snatch
3-3-3-1-1-1-1-1
3 Reps @ 50-60-70%
1 Rep @ 80-90-95-100% PR

WOD

Teams of 3: Alternate every :45, for 21 Rounds (7 on each station)

  • 1 Athlete Rows
  • 1 Athlete Wall Balls, 20/14#
  • 1 Athlete Rests

Score = Reps + Calories

Friday June 30

June 30th, 2017
by:

Announcements

Holiday Hours
July 3rd – Normal except we’re closing 1 hour early. No 7:30pm – 8:30pm class.
July 4th – 9am and 10am classes only.

“Lift Like a Girl” Barbell Class
Free trial class this Saturday, July 1st from 11am-12pm.

2017-06-24 16.20.27 2017-06-24 16.20.51

Renato Garcia Jr. got into CrossFit at our old location. Since then he’s gotten his CrossFit L1 Cert and USA Weightlifting L1 Club Coach certification. He has also coached 2 athletes to USAW Sr. Nationals Championships, 1 Jr Nationals and 1 to University Nationals.
The focus of this class will be on the fundamentals of the snatch and the clean and jerk! The class will involve a 4 week cycle, and the lifting program will be based on a percentage of your current 1RM. In each class, we will work on mobility, positioning and technique.

Strength / Skillwork

None today

WOD

“Daddy Broke the Kitchen Sink”
[You must do ONE exercise in the following order Barbell/Kettlebell/Dumbbell/Bodyweight exercise.]
Make your own Chipper list following the above order using ALL the exercises with their given rep scheme:
————————————-

  • Barbell Lifts – 30 Deadlifts, 15 Ground to Overheads, 15 Bent-over Rows, 15 Thrusters
  • Kettelbells (all single KB)- 30 Figure 8s w/ uppercut, 30 Russian KBS, 20 Snatches (1-ct), 10 TGU (1-ct)
  • Dumbbell Lifts (All Double DB) – 20 Cleans, 20 Push-press, 20 Lunges, 10 Man-Makers
  • Bodyweight – 30 Burpees, 30 Box Jumps, 20 T2B, 20 Pull-ups

Set ALL BBs in the Back third of the gym, all the KBs/DBs up front and perform ALL bodyweight exercises in the Middle around the rig with boxes between the middle adn front area. Yes you are required to run all around the gym multiple times even if you are all alone in your class; it is part of the workout.
————————-
Rx+: 115/75# BB, 45/30# KB, 45s/30s DB
Rx: 85/55#, 30/20# KB, 35s/20s DB
you may scale your weight to anything you need, but everyone gets ONE barbell and one pair of Dumbells.

Elements

20:00 AMRAP

  • Run 1 Lap (200m)
  • 20 DB Cleans, 25s/15s
  • 15 Russian KBS, 30/20#
  • 10 Burpees

Thursday June 29

June 28th, 2017
by:

Announcements

Saturday, July 8th (11am-1pm) – Networking Social and Fitness Equipment Garage Sale
Come share and support our members. Tell us about your businesses so that we can support each other. Bring samples, flyers, brochures, business cards, etc. We’ll have tables and chairs setup for this. Also, bring any fitness related equipment you don’t use any more to sell. Bring bikes, roller blades, mats, weights, skiis, anything fitness/sports related. You can even bring that old Ab Exerciser!

Saturday, July 29th – 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

Strength / Skillwork

Overhead Squat Skillwork

WOD

(No Measure)

5 Rounds of:

  • 5 Overhead Squat (from a rack if you want)
  • 4 Tempo Dips (5151)
  • 10 Barbell Hip Thrusters
  • 4 DB Man-Makers (build to a 4RM)

Choose your own weights, start light and build up as form allows. Sets may be broken but complete the total reps. Rest as needed throughout!

Elements

4 Rounds of:

  • Row 1000m
  • 25 Burpees

Wednesday June 28

June 27th, 2017
by:

Announcements

“Lift Like a Girl” Barbell Class
Free trial class this Saturday, July 1st from 11am-12pm.

2017-06-24 16.20.27 2017-06-24 16.20.51

Renato Garcia Jr. got into CrossFit at our old location. Since then he’s gotten his CrossFit L1 Cert and USA Weightlifting L1 Club Coach certification. He has also coached 2 athletes to USAW Sr. Nationals Championships, 1 Jr Nationals and 1 to University Nationals.
The focus of this class will be on the fundamentals of the snatch and the clean and jerk! The class will involve a 4 week cycle, and the lifting program will be based on a percentage of your current 1RM. In each class, we will work on mobility, positioning and technique.

 

The class this Saturday is FREE. After this each 4 week cycle will be $100. This class is for the ladies only.

Strength / Skillwork

Flys
5-5
Shoulder Press
20-20-20
20 reps @ 35-45-55%

WOD

Teams of 2: Alternating Movements on a 15:00 AMRAP

  • 8 Ground to Overhead
  • 12 Box Jump
  • 8 Burpees

Rx+: 115/75#, 24/20
Rx: 85/55#, 20/18″

Elements

20:00 AMRAP

  • 5 MBSC, 20/14#
  • 10 Step-ups, knee height
  • 5 Burpees

Tuesday June 27

June 27th, 2017
by:

Announcements

Yoga is back!
7:30pm-8:30pm today

2017-06-21 18.53.11

After practicing yoga for 8 years, our very own Molly Mattaliano recently completed her 200-hour yoga teacher training at Core Power Yoga. She shares, “I incorporate yoga into my fitness routine to gain balance and flexibility to enhance my CrossFit, tennis, and daily life activities. My experience and training has taught me that everyone can enjoy the many physical benefits of yoga.  I look forward to sharing my passion for yoga with my friends at FTX Crossfit!”

Strength/Skillwork

Handstand Push-ups
2-3 warm-up sets and then a Max set

WOD

9-7-5 of:

  • Thrusters
  • Pull-ups
  • Burpees

Rx+: 135/95#, Strict Pull-up, Bar Facing Bupree
Rx: 105/70#, Kipping Pull-up, OTB Burpee

Elements

21-18-15-12-9 of:

  • DB Thrusters, 25s/15s
  • Ring Rows
  • Burpees

Monday June 26

June 25th, 2017
by:

Strength / Skillwork

Bar Muscle-up Skillwork
Bench Press
20-20-20
35-45-55%

WOD

EMOTM (Death-by AFTER round 10):

  • 20 Double-Unders
  • 10 Wall Ball
  • 1 Bar Muscle-Up

+1 rep on each exercise on Rd. 11, IF you successfully completed all of rounds 1-10. Your score will be successfully completed rounds + extra reps on the final failed round.
Rx+: 20/14# MB
Rx: 40 singles (is allowed), 14/10# MB, C2B Pull-up (be ready for the next CF Open ladies!)

Elements

5 Rounds of 1:00 intervals:

  • Calorie Row
  • Burpees
  • Step-ups
  • Ball Slam