Tuesday May 30

May 29th, 2017
by:

Strength / Skillwork

Olympic Lifting Skillwork

WOD

:30 Intervals, rotate stations. Start on any lift but then go in order. Go through the list for 5 Rounds.
Cleans
REST
Deadlift
REST
Bench Press
REST
[3:00 Rounds, counting the Rest]

[Count all reps for each lift separately. Enter it into WODify for your final score.]
Rx+: Clean – 155/105, D/L – 225/155, Bench – 135/95#
Rx: Clean – 115/75, D/L – 165/115, Bench – 95/65#

Elements

5 Rounds of:

  • 10 MB Squat Cleans, 30/20#
  • 15 KB Deadlift, 70/55#
  • 10 Push-ups
  • 15 Flutter Kicks (2-ct)

JessicaJohannaRegionals2017

Week of May 29 through June 3

May 29th, 2017
by:

Upcoming This Weekend

Fire Team Challenge & Fundraiser – Saturday, June 3. More info here. FTX CrossFit will not have regular classes this next Saturday due to this event.

FireTeam_2

Seven Sons Farm

Next delivery is Saturday, June 10th. Order by, June 5th.
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

Tuesday & Thursday 9:00am – Burn!
Tuesday 7:30pm – Burn!
Wednesday 2:30pm – FTX Gold (55+)

CrossFit WODs

For full details on WODs please see Wodify.

Monday – Closed.
Tuesday – Oly lifting skillwork / Interval training w/ Bench Press, Cleans & Deadlift.
Wednesday – Rope Climb / WOD w/ Tire flips, Rope Climb & Slam Ball.
Thursday – Kettlebell Skillwork / WOD w/ KB Combo / Rowing
Friday – Jump Rope Skillwork / Bodyweight Interval Training.
Saturday – FTX CrossFit Fire Team Challenge & Fundraiser. No regular classes.

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 – Closed.
Tuesday – Longer WOD w/ MBSC, KB Deadlift, Push-ups & Flutter Kicks.
Wednesday – Interval Training w/ Balls Slams, Jump Rope, Ring Rows/Jumping Pull-ups & Core Work.
Thursday – 18 min. AMRAP w/ KBS, KB Push-press & KB C-Crunches.
Friday – Longer WOD w/ Running, Bear Crawl, Lunges & Ring Rows.
Saturday – No Elements on Saturdays.

Monday May 29

May 28th, 2017
by:

Memorial Day

We are closed today.
Please remember the cost of Freedom on this day.

MemorialDay2017

Saturday May 27

May 26th, 2017
by:

Today we will be doing Murph at Northside Park from 10am-12pm. There will be a 10am class and 11am class at the park.|
We will not be logging into Wodify per se. You may do so via your mobile device or computer at home to record your Murph time. In any case, if you log into either of these 2 classes via Wodify know that they will NOT count against your class attendance limits for the month. Essentially this one is a freebie.

Directions from FTX to the Park. We are meeting on the north side of Northside Park. There’s a parking lot by the baseball fields.

FTX2Park

P = Park here. X = Monkey Bars. We will start and end Murph here.

Capture

Strength / Skillwork

None. Do a thorough warm-up.

WOD

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

1 Mile Course – Start at the monkey bars. Stay on outside path until you get to back side of the hill. Then follow path that goes to the left of the hill. Follow that and cut right on path that takes you to playground. Then turn left and get back on outer path until you can cut left to get to the bridge that leads over to the scout cabin. Follow that to north parking lot. Cut through parking lot and head back down to the monkey bars.

1mile

Scaled:
1/2-Mile Run
50 Jumping Pull-ups
100 Push-ups
150 Air Squats
1/2-Mile Run

1/2 Mile Run Route – To Scout Cabin and back.

HalfMile

Kids’ Murph, 15:00 AMRAP
.2 miles
1x Through Monkey bars
10 Push-ups
10 Squats

Kid’s Route – .2 miles

KidsRoute

Friday May 26

May 25th, 2017
by:

Announcements

Please remember that on Saturday, this weekend, we will be doing Murph at Northside Park. We will not have regular classes at FTX on Saturday. And on Monday we will be closed.

Capture

Meet on the North side of Northside Park. P = Park here. X = Monkey Bars. This is where we will start and finish Murph.

Watch Jessica compete at the CrossFit Central Regional in Nashville via YouTube on the CrossFit channel or via the Games FB Live feeds. We’ll also try to have our very own feed via our FB page.

Strength / Skillwork

Speed & Agility Work
Max Ht. Box Jump

WOD

“Hug your KB” 20-16-12 of:

  • KB Squat
  • KB Walking Lunge (1-ct)
  • KB Step-ups* (1-ct)

*Run 400m after each round.

How it looks: Do 20 reps of each exercise then run a 400m, do 16 reps of each exercise then run another 400m and finally do 12 reps of each exercise and then run 1 last 400m.
– Hold 1 Kettlebell however you want. Perform 2 Burpees every time you set your KB down except when you run. NO Kettlebell during your run!
Rx+: 55/35#
Rx: 35/25#

Elements

18:00 AMRAP

  • 20 Air Squats
  • 20 Leg Lifts
  • 20 Lunges
  • 20 Scissors

JessicaDoToday

Thursday May 25

May 24th, 2017
by:

Strength / Skillwork

None today

WOD

ObstacleCourseNew

For those that have done our course before, enjoy running it again but please be careful if you’re a little rusty on our obstacles. For those that have never run our O’Course, you will spend the class hour learning the various obstacles and getting to practice some of them to familiarize yourself with our course. There is not enough time in one hour to learn all the obstacles and run the O’Course. Please keep this in mind.

Run 800m w/ SB
20 Wall Balls w/ SB
Rope Climb, 2x
Over-box Jump Circuit, 1x
(20-18-20-18-20-24″ Box circuit)
Up and Down Flying Pull-up Bar
20 Ball Slams
Run 400m (no SB)
Tires and Balance Beams
Low crawl
Cargo Net
Weaver
Double Pull-up Bar
Ramp
Body Hurdles
Ramp
Run 400m (no SB)
10 Tire Flips
Carry Bag for 200m

Elements

Run 200m*
20 Wall Balls, 20/14#
Run 200m*
20 Slam Balls, 30/20#
Run 200m*
20 Pull-ups / Horizontal Ring Rows
Run 200m*
20 Push-ups, Hand release as needed
Run 200m*
20 Hanging Leg Raises (straight Legs)
Run 200m*
20 Dips, any style with full range of motion
Run 200m*

*Row if needed, injury/weather

Wednesday May 24

May 23rd, 2017
by:

Strength / Skillwork

Speed & Agility Skillwork

WOD

3 Rounds For Time

  • 8 Strict HSPU
  • 10 Strict Ring Dips
  • 12 Pistols
  • 14 Push-ups
  • 16 Strict Pull-ups

Check 4/28/2015 for first time ever done at FTX.

Rx: allows a Kip  wherever applicable, and Pistols to a 12″ box

Elements

8 Rounds For Time:

  • 4 Shoulder Push-ups
  • 8 Bench Dips
  • 12 Lunges
  • 4 Ring Rows
  • 8 Push-ups
  • 12 Squats

jessicaolysnatchreg2016

Tuesday May 23

May 22nd, 2017
by:

Strength / Skillwork

Running Skillwork
Agility Drill
Broad Jump

WOD

FGB Style, 1:00 Intervals, 3x through

  • Hang Clean
  • Shoulder to Overhead
  • Frankenstein Squat
  • Good Mornings
  • Sumo Deadlift High Pull
  • REST

You must have at least 15# bumper plates on the bar! You are going to want to drop the Barbell a lot!
Rx+: 95/65 #
Rx: 65/45 #

Elements

4 Rounds of 1:00 Intervals
[Single Dumbbell on all lifts]

  • DB Snatch, Alternating 30/20#
  • DB Squat
  • DB Straight Leg Deadlift
  • DB Press (alternate every 5 reps)
  • DB Lunge

JonSDHP

Monday May 22

May 21st, 2017
by:

Strength / Skillwork

Zig Zag Agility Circuit

WOD

Chipper for a Team of 2: 1 Reps / 1 Carries (with KBs)

  • 50 D/U or 200 Singles
  • 50 Push-ups
  • 50 Air Squats (to a MB)
  • 50 T2B
  • 50 Pull-ups
  • 50 Lunges (in-place)
  • 50 MB Sit-ups, 20/14#
  • 50 D/U or 200 Singles

[Switch whenever 2 indoor farmer carry laps are completed]

Rx: as written, 55/35# KB
One partner may be Rx the other Scaled. But keep the reps tough if you are scaling. Challenging Ring Rows, Hanging straight leg raises

Elements

Chipper for time:

  • 2 Lap farmer Carry, 30/20#
  • 50 D/U or 200 Singles
  • 50 Push-ups
  • 50 Air Squats (to a MB)
  • 50 Hanging Knee Raise
  • 50 Jumping Pull-ups
  • 50 Lunges (in-place)
  • 50 MB Sit-ups, 10#
  • 50 D/U or 200 Singles
  • 2 Lap farmer Carry, 30/20#

JoseKBS

Week of May 22 through 27

May 21st, 2017
by:

Announcements

Memorial Day Weekend Schedule
Saturday – We are doing Murph at Northside Park. 10am-12pm. No regular classes at FTX.
Monday – We will be closed.

The Central Regional is this Memorial Day Weekend in Nashville. Watch our very own Coach Jessica compete at Regionals for her 3rd year in a row! Go to the CrossFit channel on YouTube here to watch her compete!

Upcoming Events

Fire Team Challenge & Fundraiser – Saturday, June 3. More info here. Still a few spots left! We can also still use some more volunteers!

FireTeam_2

Seven Sons Farm

Next delivery is Saturday, June 10th. Order by, June 5th.
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

Tuesday & Thursday 9:00am – Burn!
Tuesday 7:30pm – Burn!
Wednesday 2:30pm – FTX Gold (55+)

CrossFit WODs

For full details on WODs please see Wodify.

Monday – Zig Zag Circuit Agility Skillwork / Partner Chipper w/ a variety of Body Wt., Gymnastics & Jump Rope movements.
Tuesday – Running, Agility and Jumping Skillwork / FGB w/ Hang Cleans, S2O, Squats, Good Mornings & SDHP.
Wednesday – Agility Work / Body Wt. WOD for time w/ HSPU, Dips, Pistols, Push-ups & Pull-ups.
Thursday – Running Skillwork / FTX Obstacle Course
Friday – Agility Work & Max. Box Jump Ht. / Med. Short WOD w/ Running and Squats, Lunges & Step-ups.
Saturday – “Murph” at Northside Park (10am-12pm) – No regular classes at FTX.

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 – Solo version of the main WOD Chipper.
Tuesday – Interval training w/ Single DB Snatch, Squat, SL Deadlift, Press & Lunge.
Wednesday – Longer Body Wt. WOD w/ Push-ups, Dips, Lunges, Ring Rows & Squats.
Thursday – Longer Running WOD w/ Wall Balls, Slam Balls, Pull-ups (Ring Rows), Push-ups, Leg Raises & Dips.
Friday – 18 min. AMRAP w/ Squats, Leg Raises, Lunges & Scissors.
Saturday – No Elements on Saturdays.

Saturday May 20

May 19th, 2017
by:

Strength / Skillwork

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

WOD

For time:

40 Air Squats
40 Push-ups
40 Lunges
40 Leg Lifts
40 Pull-ups
40 Military S/U
40 Box Jumps, 24/20″
40 Shoulder Push-ups
40 Scissors
40 Prisoner Squats (1.5 Rep)

Scaled: 4 Rounds of 10 reps each time, Ring Rows,  20/18″

MorganSDHP

 

 

Friday May 19

May 18th, 2017
by:

Strength / Skillwork

3 Position Clean
2-2-2-2-2-2
Squat – Hang Power – Hang Squat
45-55-65-75-80-85%

WOD

18:00 AMRAP with Teams of 2
[1 Reps / 1 Goes for Distance]
Switch whenever the Runner Hits 400m.
5 Box Jumps
10 Pull-ups
15 Wall Balls
Pick-up wherever your partner was at.
Score = Completed Runs x Reps (30 reps per round)

Rx+: 30/24″ Box, C2B, 20/14# MB
Rx: 24/20″ Box, Pull-ups, 14/10# MB

Elements

22:00 AMRAP

  • 400m Run/Row
  • 20 Step-ups (Knee Height)
  • 10 Jumping Pull-ups
  • 10 Wall Balls, 12/10#

KBSDHP2

Thursday May 18

May 17th, 2017
by:

Strength / Skillwork

Running Skillwork

WOD

Sled Day! Work in with others. Rest as needed.

  • 1 Sprint Drag, 40 yards ” (Plate Sled) Light wt.
  • 1 Rope-Tire Pull (Tire and Rope)
  • 1 Sprint Push, 40 yards (Dog Sled) Heavy wt.
  • 1 Backwards Drag, 30′ at a time (Prowler) Medium wt.

8 Rounds

Adjust the weight if necessary on any of the sleds.
Rogue Black – “Dog Sled”
Red – “Prowlers”
Little Black – “Plate Sled”

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 May 17

May 16th, 2017
by:

Strength / Skillwork

Split Jerk
3-3-3-1-1-1-1-1
3 Reps @ 55-65-75%
1 Rep @ 85-95-100% – PR attempts

WOD 

:20 On / :20 Off, 6x Through, Alternating Exercises

  • Ring Rows
  • Toes to Bar
  • Bear Crawl
  • OH Plate Lunges

1pt per cone on bear crawl, 4′ apart
Rx: Laying flat on Ring Rows, 45/25# plate

Elements

20:00 AMRAP

  • Bike 1km / 1000m
  • 30 Lunges
  • 30 Bicycle Crunches

JimmyKBSDHP

Tuesday May 16

May 15th, 2017
by:

Strength / Skillwork

Rope Climb Skillwork

WOD

“Obstacle Much?”[Go in any Order]
3 Rounds of: (30:00 cap)
Rx+/Rx
1/0 Weaver
2/1 Flying Pull-up Bar ascent/decent
3/2 Pit (up-over-slide down)
4/3 Rope Climb
5/4 Cargo Net (up-down)
6/5 Double Pull-up Bar
7/6 Ramp Runs (touch the top)
8/7 Tire Flips
9/8 Body Hurdles
10/9 Over Box Jumps
(18-20-24-20-18”, Down and Back)

Rx+: as written
Rx: minus 1 rep for each movement (YES, this means Zero Weavers!) Also You are allowed to climb up the side of the pit to get over the top if need be.
– If there is a grouping around the Tires flip one back and forth between 2 athletes.

Elements

25:00 AMRAP (1/2 of Burn 9)
Run 400m
Row 500m
100 Singles
10 Ring Rows
10 Ball Slams, 20/15#
10 Burpees

RingRowsTavia

Monday May 15

May 14th, 2017
by:

Strength / Skillwork

Olympic Snatch

WOD

Interval Weight Training (IWT) – 5 Rounds
6 Hang Squat Snatches
2:00 of: Run/Row/Bike/Jump Rope/Burpees
REST 2:00
Score = ALL “Reps” + Best 3 Lifts in Pounds

Rx+ must Hang Squat Snatch, a broken set = no points, but can be re-done after a :30 rest if the athlete wants to try.
Rx: Hang Power Snatch. Also must be unbroken sets of 6.
– For running; place a flat colored dot every 10 yards to mark lengths in parking lot.
– Alternate in any order you desire through the “cardio” movements, doing each one only 1x.
10 yards of running = 1 rep
5 Singles = 1 rep (No D/U)
1 Calorie Row = 1 rep
1 Calorie Bike = 1 Rep
1 Burpee = 1 rep
Example:
50+40+35+30+35 = 190 “Reps”
+
85+95+0 (missed set)+95+100 pounds = 195# for Best 2
= 190 reps + 195 pounds = 385

Elements

25:00 AMRAP
Run 1 Lap
12 Burpees
20 DB Alt. Snatches, 30/20#
25 Leg Lift OR Scissors (Alt. Rounds)

KBSDHP

Week of May 15 through 20

May 14th, 2017
by:

Upcoming Events

Fire Team Challenge & Fundraiser – Saturday, June 3. More info here. Last day to guarantee shirt is May 18!

FireTeam_2

Seven Sons Farm

Next delivery is Saturday, June 10th. Order by, June 5th.
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

Tuesday & Thursday 9:00am – Burn!
Tuesday 7:30pm – Burn!
Wednesday 2:30pm – FTX Gold (55+)
Saturday 10:00am – Family WOW!

CrossFit WODs

For full details on WODs please see Wodify.

Monday – OLY Snatch Work / IWT w/ Hang Squat Snatches & various cardio movements.
Tuesday – Rope Climbing Skillwork / A WOD w/ parts of our O’Course.
Wednesday – Split Jerk / Interval training w/ Bear Crawl, T2B, Ring Rows & OH Plate Lunges.
Thursday – Running Skillwork / Sled Drags
Friday – Clean / Partner WOD w/ Running, Box Jumps, Pull-ups & Wall Balls.
Saturday – Shoulder Press / Chipper w/ a variety of body weight movements.

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 – 25 min. AMRAP w/ Running, Burpees, DB Snatches & Core Exercises.
Tuesday – 25 min. AMRAP w/ Running, Rowing, Jump Rope, Ring Rows, Ball Slams & Burpees.
Wednesday – 20 min. AMRAP w/ Bike, Lunges & Crunches.
Thursday – “Jerry”
Friday – 22 min. AMRAP w/ Run/Row, Step-ups, Jumping Pull-ups & Wall Balls.
Saturday – No Elements on Saturdays.

Saturday May 12

May 12th, 2017
by:

Upcoming Events

Fire Team Challenge & Fundraiser – Saturday, June 3. More info here

FireTeam_2

Strength / Skillwork

Based on what classes pick for WOD movements

WOD & Family WOW!

Teams of 4-5: “Deck O’Cards”
Each teams works through a deck of cards For Time
Spades- Each Class Decides!
Clubs- You all Pick!
Hearts- You all Pick!
Diamonds- You all pick!
Joker- Coach’s Pick (2 jokers per deck)
—–
Royals = 15 reps
Ace = 20 reps
2-10 = Face value

Teammates may help each other.
Rx: ???
Scale as needed

Friday May 12

May 11th, 2017
by:

Announcements

This one is for the guys :)
Don’t forget that it’s Mother’s Day this weekend!!!!
Just looking out for the health of the FTX Community.

Strength / Skillwork

None today

WOD

Sink

“Daddy’s Bought A New Kitchen Sink” (Cap 30:00)
[Go in Order, Delay starts as needed]
1km Row
30 Hang Clean
25 Front Squat
20 Shoulder to Overhead
15 Snatch
1km Run
50 Russian KBS
40 1-arm High Pull
30 C-crunch
20 Wall Ball Substitute
100 D/U or 400 Singles
30 Burpees
30 Toes to Bar
30 Bar OR Ring Dips
30 Pull-ups

[No Barbell weights other than Rx.]
1km Run = going to the end of Knollwood, which intersects Jerome St., and back.
Rx: 95/65# for all Barbell lifts, 35/25# KB

 

Elements

For time:

1km Run
50 Russian KBS, 30/20#
40 KB 1-arm High Pull
30 KB C-crunch
20 KB Wall Ball Substitute
10 KB Clean + Press (5+5)
100 D/U or 400 Singles
30 Burpees
30 Hanging Leg Raise
30 Push-ups
30 Lunges
30 Pull-ups
1km Row

Thursday May 11

May 10th, 2017
by:

Strength / Skillwork

None today

WOD

Gymnastic Strength Day
4 Rounds of:

  • 100′ Bear Crawl
  • 12 Pistols, weighted if able (6+6)
  • Movement 3 changes each round 
    • Rd.1 Max Set Bar Muscle-Up (C2B Pull-ups)
    • Rd.2 Max Kip HSPU
    • Rd.3 Max Rope Climbs w/o coming off the rope
    • Rd.4 Max Ring M/U (Ring Dips)
  • 12 T2B

Focus on learning to Cycle your Reps.
REST as needed.

Elements

7 Rounds For Time:

  • 20 Lunge Jumps
  • 12 Leg Raises
  • 8 Push-ups
  • 6 Burpees

JessicaPress

Wednesday May 10

May 9th, 2017
by:

Strength / Skillwork

Shoulder Press
EMOTM do 5 Shoulder Presses, 6 Rounds
50-60-70-80-80-80%

WOD

Dual AMRAP w/ Teams of 2: Alternating Reps
7:00 of: (outside)
10 Cleans
10 Shuttle Runs, 40 Yards (Parking Lot)
[REST 7:00]
7:00 of: (inside)
20 Burpees
20 Box Jumps

Set-up Barbells for Cleans on mats outside. Line up with running lanes. Alternate every rep on both WODs. Start on either WOD first.
Rx+: 135/95# BB, 30/24″ Box
Rx: 115/75# BB, 24/20″ Box

Elements

20:00 AMRAP

  • 20 Calorie Bike
  • 20 Burpees
  • 20 Box Jumps, 20/18″
  • 20 DB Snatch, 30/20#

MurphBurpees060714
The time Peter did 100s of Burpees for a good cause.

Tuesday May 9

May 8th, 2017
by:

Strength / Skillwork

HSPUs

WOD

Do either WOD first. Rest 5:00 between WODs

WOD A

9-7-5 of:
Front Squats
Box Jumps

Rx+: 155/105#, 36/30″
Rx: 115/75#, 30/24″

WOD B

9-7-5 of: [18-14-10 if you prefer]
Goblet Rack Lunge (2-ct)
KB Snatch (2-ct, Any Style)

Rx+: 70/55# KB
Rx: 55/35#

Elements

8 Rounds of:

  • 14 DB Squats, 30s/20s
  • 8 Push-ups
  • 14 DB Lunges (1-ct)
  • 14 Alt. DB Snatch (1-ct)

FireTeam2WOD2

Monday May 8

May 7th, 2017
by:

Strength / Skillwork

Olympic Lifting Skillwork

WOD

Do either WOD first.
Rest 5:00 minutes between WODs

WOD A
Death-by Cleans

Rx+: 155/105#
Rx: 115/75#

WOD B
Death-by Bench Press

Rx+: 225/135#
Rx: 135/95#
Scale as needed
USE SAFETY CATCHES! NO EXCEPTIONS!

Elements

20:00 AMRAP

  • 12 DB Cleans, 30s/20s
  • 200m Run
  • 12 Push-ups
  • 300m Row

Fire Team Fundraiser & Challenge – Competitor Shirts
Sign-up here

FireTeam2ShirtMensFrontFireTeam2ShirtMensBack FireTeam2ShirtTankFrontFireTeam2ShirtTankBack FireTeam2ShirtWomensBack FireTeam2ShirtWomensFront

Fire Team Fundraiser & Challenge – Volunteer Shirt
Sign-up here

FireTeam2ShirtVolunteerFrontFireTeam2ShirtVolunteerBack

Week of May 8 through 13

May 7th, 2017
by:

 

Upcoming Events

Fire Team Challenge & Fundraiser – Saturday, June 3. More info here. Last day to guarantee shirt is May 18! Just for this weekend get $30 off registration with the discount code “Squad”.

FireTeam_2

Seven Sons Farm

Next delivery is Saturday, June 10th. Order by, June 5th.
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

Tuesday & Thursday 9:00am – Burn!
Tuesday 7:30pm – Burn!
Wednesday 2:30pm – FTX Gold (55+)
Saturday 10:00am – Family WOW!

CrossFit WODs

For full details on WODs please see Wodify.

Monday – Oly Skillwork / Two WODs a) Death-by Cleans b) Death-by Bench Press.
Tuesday – HSPUs / Two short WODs a) Ft. Squats & Box Jumps b) Goblet Rack Lunges & KB Snatch.
Wednesday – OLY Skill Work & Shoulder Press / Double Short AMRAPS a) Cleans & Running b) Burpees & Box Jumps.
Thursday – Gymnastics Strength Day.
Friday – “Daddy’s Bought a New Kitchen Sink” – Longer WOD w/ a bit of everything!
Saturday – Team Deck O’ Cards – You all pick movements this time!

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/ DB Cleans, Running, Push-ups & Row.
Tuesday – Longer WOD w/ DB Squats, Push-ups, DB Lunges & DB Snatches.
Wednesday – 20 min. AMRAP w/ Bike, Burpees, Box Jumps & DB Snatches.
Thursday – Longer WOD w/ Lunge Jumps, Leg Raises, Push-ups & Burpees.
Friday – Long Chipper WOD w/ a larger variety of movements.
Saturday – No Elements on Saturdays.

Saturday May 6

May 5th, 2017
by:

Specialty Classes

Family WOW Class @ 10am-11am. This is our class for all ages. 5-7 must have parent participate. 8-13 with or without parent present. 14+ with or without kids or younger siblings. It’s a fun class!

Family WOW! WOD

Circle of Fun – Place colored dots in one large circle. Use one or both sets, depending on number of athletes.
Each athlete will start on a colored dot of their choice.

EMOTM for 20 minutes – Roll a die and have everyone move that number of dots clockwise. Each athlete does the exercise corresponding to their color. Each athlete has 40 seconds to complete their assigned exercise. You get a point for every time you completed the required exercises in the 40 second time limit.

Red – 10 Burpees
Orange – 15 Box Jumps Adults & Teens  24/20″ Kids 12″-18″
Yellow – 15 KBS SDHP Adults – 70/55# Teens 45/30 Kids – 20# or less
Green – 20 Leg Lifts
Blue – 20 Russian KBS Adults – 55/35# Teens – 20/15# Kids – 15# or less
Green – Athlete’s choice. Pick any of the other ones.

KidDad1

Strength / Skillwork

Front Squat
3-3-3-3-3-3
55-65-75-85-85-85%
Warm-up with 1×10, 1×8, 1×6 DB Bent over Flyes

WOD

5 Rounds of :30 Intervals:
Goblet Squat
Push-ups
KB Sumo Deadlift High Pull
Ring Rows
Russian KB Swings
Walking Lunges
Rest 1:00 (2 Intervals)

Rx+: 55/35# KB, Ring rows with feet forward
Rx: 35/25# KB, Ring Rows with feet in the middle
Scale weight as needed.

 

Friday May 5

May 4th, 2017
by:

Upcoming Events

Fire Team Challenge & Fundraiser – Saturday, June 3. More info here.  WODs 2 & 3 have been posted!

FireTeam_2

Strength / Skillwork

Shoulder Press
3-3-3-1-1-1
45-60-75% @ 3 reps
85-95% – PR? @ 1 rep

WOD

20 Rounds of EMOTM (using a running clock, F1). Do 1 station below per minute. Alternate through the list.

  • 8 Hang Snatch
  • 10 Over Box Jump (no jumping on)
  • 10 Calorie Row
  • 25 Double-Unders

[Start Anywhere, but then go in any order.]
Record your time on each round when you hit the last rep. WODify will add your up all your round times up for one big final score. Use a running clock so that the seconds are counting up. Don’t miss your 1:00 starts!
Example: If you start w/ Hang Snatch, then…
Minute 1 – Do 8 Hang Snatch and record time.
Minute 2 – Do jumps and record time.
Minute 3 – Do row and record time.
Minute 4 – Do D/Us and record time.
Add up your 4 times for your total round 1 time. Repeat 5x. You’ll enter 5 separate times into Wodify.
Yes – This one will take some math. Peter insisted, so you anti-math types, send complaints to Peter. :)

You are only Rx+/Rx if you complete all 20 rounds within their 1:00 time caps.
Rx+: 95/65# BB, 24″Big Boxes/20″Thin Box
Rx: 15 D/U, 75/45# BB, 20/16″ Thin boxes

Elements

18:00 AMRAP

  • 8 V-ups
  • 8 Push-ups
  • 18 Calorie Row

Thursday May 4

May 3rd, 2017
by:

Strength / Skillwork

None today

WOD

5 Rounds of:
8 Ab Wheel Roll-outs
6+6 DB Bulgarian Split Squats, use wood boxes
8 Bent-over Rows, Barbell
6 Strict Pull-ups (band as needed)

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

Elements

5 Rounds of :
Bike 2 Miles
200 Singles

AirAssaultNick.jpg

Wednesday May 3

May 2nd, 2017
by:

Announcements

Specialty Class – FTX Gold (55+) @ 2:30pm-3:30pm on Wednesdays

Memorial Day Weekend Schedule – “Murph” on Saturday at Northside park from 10am-12pm. Closed Monday on Memorial Day.

MurphC

Strength / Skillwork

Oly Lifting Skillwork

Back Squat (Do after WOD)
3-3-3-1-1-1
45-60-75% @ 3 reps
85-95% – PR? @ 1 rep

WOD

Chipper, For Time (20:00 Cap)

  • 30 Calorie Row
  • 10 Clean & Jerk
  • 30 Wall Balls
  • 10 Clean & Jerk
  • 30 Ball Slams
  • 10 Clean & Jerk
  • 30 Pull-ups

Rx+:135/95# BB, 30/20# MB, 50/30# SB, C2B
Rx: 95/65# BB, 20/14# MB, 30/20# SB, Pull-ups

Elements

20:00 AMRAP

  • 6 Push-ups
  • 12 DB Clean + Jerk, 30s/20s
  • 24 Scissors
  • 48 Singles

Tuesday May 2

May 1st, 2017
by:

Upcoming Events

Fire Team Challenge & Fundraiser – Saturday, June 3. More info here.  WODs 2 & 3 have been posted!

FireTeam_2

Strength / Skillwork

Deadlift
3-3-3-1-1-1
REMEMBER: If your forms starts altering significantly as the weight goes up you already maxed out!
45-60-75% @ 3 reps
85-95% – PR? @ 1 rep

WOD

FGB Style, 3 rounds of 1:00 intervals:

  • Goblet Squat
  • Burpee
  • DB Lunges
  • Indian Sit-up
  • Good Mornings

REST

Rx: 55/35# KB, 30s/20s DB, 45/35# BB (no empty barbells)
Do NOT try to crank out the Good Mornings, but go steady and try to use the full minute. The Good Morning reps are not part of your score. So count all reps, except those of Good Mornings.

Elements

4 rounds of 1:00 intervals, no rest

  • Air Squats
  • Burpees
  • Walking Lunges
  • Military Sit-ups
  • Supermans

Monday May 1

May 1st, 2017
by:

Strength / Skillwork

None today

WOD

Class-wide Team WOD

multiply # of athletes x rep scheme.
4000# Shoulder to Overhead
400 Singles
40 Russian KBS, 55/35#
14 Ball Slams, 50/30#
4 Muscle-ups Ring/Bar OR 16 Pull-ups OR 32 Ring Rows

Use 50# or 100# Barbells, the weight should be easy for the lifter.
Put Ratios at the top of M/U board to know what a line is worth for pull-ups and rows.

Elements

5 Rounds For Time
60 Singles
30 Russian KBS, 30/20#
15 Ball Slam, 20/15#

Support Jessica at regionals. Click on shirt pics to go to where you can buy them.

BoxStarShirt2017JESS_20173_grandeJESS_2017_1024x1024JESS_20175_1024x1024

Week of May 1 through 6

April 30th, 2017
by:

Announcements

Thanks to everyone that brought a friend last week. It was fun meeting a lot of new people. And since they all were your friends, they were of course awesome!

Upcoming Events

Fire Team Challenge & Fundraiser – Saturday, June 3. More info here.

FireTeam_2

Seven Sons Farm

Next delivery is Saturday, June 10th. Order by, June 5th.
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

Tuesday & Thursday 9:00am – Burn!
Tuesday 7:30pm – Burn!
Wednesday 2:30pm – FTX Gold (55+)
Saturday 10:00am – Family WOW!

CrossFit WODs

For full details on WODs please see Wodify.

Monday – Class-wide Team WOD w/ S2O, Singles, KBS, Ball Slams & a gymnastics movement.
Tuesday – Deadlift / FGB Style w/ Goblet Squat, Burpee, DB Lunges, Indian S/U & Good Mornings.
Wednesday – Back Squat / Chipper w/ C&J, Rowing, Wall Balls, Pull-ups & Ball Slam.
Thursday – No measure WOD w/ AB Wheel Roll-outs, Bulgarian Split Squats, Bent-over Rows and Strict Pull-ups.
Friday –  Shoulder Press / 20 min. WOD w/ Hang Snatch, OTB Jump, Row and Jump Rope.
Saturday – Ft. Squat / Interval Training w/ Goblet Squats, Push-ups, KB SDHP, Ring Rows & Russian KBS.

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 – Med Long WOD w/ Singles, Russian KBS and Ball Slams.
Tuesday – Interval Training w/ Air Squats, Burpees, Lunges, Sit-ups & Supermans.
Wednesday – 20 min. AMRAP w/ Push-ups, DB C & J, Scissors & Singles.
Thursday – Long WOD of Biking & Singles.
Friday – 18 min AMRAP w/ V-ups, Push-ups & Rowing.
Saturday – No Elements on Saturdays.

Saturday April 29

April 28th, 2017
by:

Strength / Skillwork

None today

WOD

ObstacleCourseNew

And because it’s that time of year and the weather can go any which way….

Instead of the O’ Course…

We are doing “Jackie
For Time do:

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

 

Elements

Run 200m*
20 Wall Balls, 20/14#
Run 200m*
20 Slam Balls, 30/20#
Run 200m*
20 Pull-ups / Horizontal Ring Rows
Run 200m*
20 Push-ups, Hand release as needed
Run 200m*
20 Hanging Leg Raises (straight Legs)
Run 200m*
20 Dips, any style with full range of motion
Run 200m*
20 Prisoner Squats (1.5 rep)
Run 200m*

*Row if needed, injury/weather

Friday April 28

April 27th, 2017
by:

Announcements

This week is bring a friend week!
Please have friends go here to sign-up. All our classes are available this week for a free trial and all the classes have WODs suitable for beginners to advanced.

FTXRowingGroup

Strength / Skillwork

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

WOD

FGB – Style, 1:00 Intervals for 3 rounds
Russian KBS
Alt. DB Snatch
Ring Rows
Calorie Row
Wall Balls
REST after all 5 movements

Rx+: 45/30# KB, 50/35#DB, Heels on 20″ Box, 20/14# MB
Rx: 35/25#, 30/20# DB, Heels on floor/ribs under rings, 14/10# MB

Elements

20:00 AMRAP

  • 25 Russian KBS, 30/20#
  • 20 ALT. DB Snatch, 25/15#
  • 15 Calorie Bike
  • 10 Wall Balls, 12/10#
  • 5 Ring Rows

Thursday April 27

April 26th, 2017
by:

Announcements

This week is bring a friend week!
Please have friends go here to sign-up. All our classes are available this week for a free trial and all the classes have WODs suitable for beginners to advanced.

18076612_1650035828344688_917413939737990092_o

Strength / Skillwork

None today

WOD

Burn! 7

20 reps of each:
Push-ups
Prisoner Squats (1.5)
Scissors
Leg Lifts
Lunges (2-ct)
Bicycle Crunch (2-Ct)
Burpees
Calorie Row

20 Kettlebells Reps each of: 1 KB for everything
KB Sumo Deadlift High Pull, 35/25#
Goblet Squat
C-Crunch
Russian Swings
Figure 8 w/ Uppercut
Push-press
Thrusters

30 Reps of each:
GHD Hip Extensions
Wall Ball, 14/10#
Ball Slams, 20/15#
Box Jumps, 20/18″
Wall Ball w/ SB, 20/15#, 9/8′
DB Alt. Snatch, 30/20#

[Start in 1 of the 3 “zones”, GO IN ORDER within the zones]

Wednesday April 26

April 25th, 2017
by:

Announcements

This week is bring a friend week!
Please have friends go here to sign-up. All our classes are available this week for a free trial and all the classes have WODs suitable for beginners to advanced.

18121857_1650030788345192_1462681537497025294_o

Strength / Skillwork

Snatch
3-3-3-3-3-3
Start @ 50% of 1RM andd build up to or near 90%

WOD

12:00 AMRAP, Teams of 2, Alternate Movements
10 Ball Slam, 30/20#
10 Box Jump, 24/20″
25 Double-Unders / 50 Singles

Elements

Solo version of team WOD for 15 min.