Tuesday June 19

June 18th, 2018
by:

Upcoming Events

FireTeam 3 Challenge & Fundraiser
July 7th from 0730 – 1600.
It’s our 3rd year! A competition for 4 person FireTeams or pairs. Suitable for all skill levels!

Get all the info and also register here.

FireTeam3BannerThin

Strength / Skillwork

Back Squat
8-5-3-1-5-3-1
1×8 @ 50%
60-70-85-80-90%-PR?

WOD

4 Roundsof:
1 Indoor Flying Pull-up Bar traverse*
4 GHD Hamstring Curl
8/8 DB Split Squats
8 Arnold Presses**

* Skip if you can not do a strict pull-up
** Arnold Press – Video

Elements

Do the no measure work

Monday June 18

June 17th, 2018
by:

Tonight

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is this Monday, June 18th. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!

Strength / Skillwork

Bench Press
8-5-3-1-5-3-1
1×8 @ 50%
60-70-85-80-90%-PR?

Bicep Curl
8-8-8

WOD

20:00 AMRAP (EMOTM do 2 Burpees)

  • 20 KB Fig. 8 w/ uppercut
  • 10 Calorie Bike
  • 20 Push-press
  • 10 Calorie Row

Rx+ 35/25# KB, 95/65#
Rx: 20/15# KB, 65/45#

KBSLo-res

Elements

20:00 AMRAP

  • Run 400m
  • 20 Leg Lifts
  • 10 Push-ups
  • 20 Scissors

Week of June 18 through 23

June 17th, 2018
by:

Upcoming Events

FireTeam 3 Challenge & Fundraiser
July 7th from 0730 – 1600.
It’s our 3rd year! A competition for 4 person FireTeams or pairs. Suitable for all skill levels!

Get all the info and also register here.

FireTeam3BannerThin

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is this Monday, June 18th. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!

Specialty Classes This Week

Yoga – Tuesday @ 7:30pm
Family WOW! – Saturday 10am – 11am

Seven Sons Farm

Next delivery is this Saturday, June 23rd. Order by this Tuesday, June 19th.
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 June 16

June 15th, 2018
by:

Strength / Skillwork

Front Squat
8-5-3-8-5-3
50-65-80-60-75-90%

Overhead Squat
5-5-5

Power/Speed

Do at least 2x

  • 20 Singles
  • 1 Full Floor Shuttle Run (30 yds)
  • 20 Singles

Start  in the front and touch the far wall on the shuttle run.

WOD

6:00 AMRAP

  • 30 Double-Unders / 90 Singles
  • 10 Push-ups

3:00 REST

6:00 AMRAP

  • 30 Mt. Climbers
  • 10 Wall Balls, 20/14#

– 1 rep for every 3 Singles
– 40 reps per round for both AMRAPs. Add up total full round and x40.
– Add all remainder reps to the total.

JessicaFitAid

Friday June 15

June 14th, 2018
by:

Strength / Skillwork

Deadlift
8-5-3-8-5-3
50-65-80-60-75-90%

WOD

Classic Tabata, :20/:10, 8x w/ 1:00 rest between new movements

  • Burpee Box Jump, 20/18″
  • Indian Sit-ups
  • Strict Pull-ups

Burpee box jump may be facing the box or lateral jump
Rx+ : as written
Rx: Regular Burpees, May do ISU from a 3-6″ mat, Kipping Pull-ups

Elements

17:00 AMRAP

  • 11 Burpees
  • 13 V-ups
  • 15 Ring Rows
  • 17 Air Squats

DonShroederPoliceGrad0618

Thursday June 14

June 13th, 2018
by:

Upcoming Events

FireTeam 3 Challenge & Fundraiser
July 7th from 0730 – 1600.
It’s our 3rd year! A competition for 4 person FireTeams or pairs. Suitable for all skill levels!

Get all the info and also register here.

FireTeam3BannerThin

Strength / Skillwork

Bench Press
8-5-3-8-5-3
50-65-80-60-75-90%

Bicep Curl
8-8-8

WOD

6 Rounds of:

  • 3 Snatches
  • 200m Run
  • Rest 1:00

Rx+ 135/95#
Rx: 105/70#

Elements

6 Rounds of:

  • 8 DB Thrusters
  • 250m Row
  • 8 Leg Lift-Oil Drills

Wednesday June 13

June 12th, 2018
by:

Strength / Skillwork

Clean & Jerk
3-3-3-1-1-1-1-1
3 Reps @ 40-50-60%
1 Rep @ 70-80-90-95% PR?

WOD

Happy 25th Birthday Kaylea! (1 week early)
:19 On / :06 Off, 25 intervals (5x each)

  • Russian KBS
  • Fig.8 w/ Uppercut
  • Ribbons
  • Left Push-press
  • Right Push-press

Rx+: 35/25#
Rx: 20/15#

Elements

5 Rounds of:

  • 200m Run/Row
  • 12 Leg Lifts
  • 10 DB Push-press, 30s/20s
  • 8 Ring Rows

FireTeamStephRobert

Tuesday June 12

June 11th, 2018
by:

Strength / Skillwork

Thruster
8-5-3-8-5-3
50-65-80-60-75-90%

WOD

Small

Three rounds for time of:

  • Row 1000 meters
  • 50 Burpees
  • 50 Box jumps, 24″ box
  • Run 800 meters
OLYMPUS DIGITAL CAMERA

Photo Credit: CrossFit.com

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Elements

4 Rounds of:

  • 1 Mile Bike
  • 20 Burpees
  • 20 Mt. Climbers
  • 200m Run

Monday June 11

June 10th, 2018
by:

Upcoming Events

FireTeam 3 Challenge & Fundraiser
July 7th from 0730 – 1600.
It’s our 3rd year! A competition for 4 person FireTeams or pairs. Suitable for all skill levels!

Get all the info and also register here.

FireTeam3BannerThin

FireTeamRopeClimbs

Strength / Skillwork

Back Squats
8-5-3-8-5-3
50-65-80-60-75-90%

WOD

Teams of 2, 3 or 4 Relay Race
[Run 2-3 Teams at a time]
30 yard Sled Drag
5 Calorie Bike
30 yard Sled Drag
————–
5 Tire Flips
5 Tire Jumps
5 Burpees
5 Indian Sit-ups

Score = the time it takes to get the entire team through 1x. Divide the total time by the number of people on a team to get an average. Each team should attempt the relay 3x. Keep your best score. Rest between attempts. Enter score for the appropriate size team, i.e. 2, 3 or 4.

Elements

Complete as many rounds as possible in 26 minutes of:

  • 10 pull-ups
  • 15 kettlebell swings, 1.5 pood
  • 20 box jumps, 24-inch box

Hero-Jennifer-Kovach

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.

Week of June 11 through 16

June 10th, 2018
by:

Upcoming Events

FireTeam 3 Challenge & Fundraiser
July 7th from 0730 – 1600.
It’s our 3rd year! A competition for 4 person FireTeams or pairs. Suitable for all skill levels!

Get all the info and also register here.

FireTeam3BannerThin

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is this Monday, June 18th. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!

Specialty Classes This Week

Yoga – Tuesday @ 7:30pm
Family WOW! – Saturday 10am – 11am

Seven Sons Farm

Next delivery is Saturday, June 23rd. Order by Tuesday, June 19th.
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 June 9

June 8th, 2018
by:

Strength / Skillwork

Deadlift
8-5-3-8-5-3
50-65-80-60-75-90%

Power Drill

Going Beam to Beam for each length:
Forward
1 Burpee
Backward
1 Burpee
Forward
Ball Slams, 5x
———-
Rx+: 20# SB
Rx: 10# SB

WOD

“The Fugazzotto”

4 Rounds for time of:

  • 30 R-KBS
  • 1 Lap KB Waiter Carry
  • 20 Figure 8 w/ Uppercut
  • 1 Lap KB Suitcase Carry
  • 4 Turkish Get-ups
  • 1 Lap KB Front-Rack Carry

Rx+: 45/30#
Rx: 35/20#

DanClean

 

 

Friday June 8

June 7th, 2018
by:

Strength / Skillwork

None today

WOD

FTX O’Course 2.0

  1. Run 800m w/ SB
  2. 20 Wall Balls w/ SB
  3. Rope Climb, 2x
  4. Over-box Jump Circuit, 1x
    (20-18-20-18-20-24″ Box circuit)
  5. Up and Down Flying Pull-up Bar
  6. 20 Ball Slams
  7. Run 400m (no SB)
  8. Tires and Balance Beams
  9. Low crawl
  10. Cargo Net
  11. Weaver
  12. Double Pull-up Bar
  13. Ramp
  14. Body Hurdles
  15. Ramp
  16. Run 400m (no SB)
  17. 10 Tire Flips
  18. Carry Bag for 200m

If you haven’t run our obstacle course before, then you’ll just be learning and practicing some of the obstacles.

Elements

4 Rounds of:

  • Row 500m
  • 20 Mt. Climbers
  • 10 Ring Rows
  • 10 Hanging Knee Raise
  • 10 Shuttle Run Lengths [Beam to Beam]
  • 10 Bench Dips, Straight Legs
  • 5 Box Jumps, 30/24″

ObstacleCourseNew

Thursday June 7

June 6th, 2018
by:

New Member Welcome

Tomorrow! Thursday, June 7th @ 7:30pm – This is for all who are newer to FTX CrossFit. Come to an hour of getting to know us better, do a short WOD and get to know other members.

Strength / Skillwork

  • Max. Double-unders
  • Snatch 2-2-1-1-1-1
    2 reps @ 40-50-60%
    1 Rep @ 70-80-90-PR?

WOD

Class-Wide TEAM WOD
[# of reps x the number of athletes]

  • 4 Runs for 200m
  • 8 Turkish Get Ups, 35/20#
  • 12 Calorie Bike
  • 16 DB Thrusters, 35s/20s
  • 20 GHD S/U
  • 40 Russian Twists w/ plate, 25/20#
  • 400 Jump Rope (D/U counts as 4)

Elements

“Jerry”
For time:

  • 1 mile run
  • 2K Row
  • 1 mile run

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.

jerryherowod

Wednesday June 6

June 5th, 2018
by:

Summer Kids/High School Program

It starts today!

  • FTX Fun Fitness (4-7 year olds) – 10am – 11am (MWF)
  • FTX Xplode (8-10 & 11-13) – 11am – 12pm (MTWThF)
  • FTX Varsity (High School) – 12pm – 1:30pm (MTWThF)

Our regular Kids class (8-13) will still be at 4:30pm – 5:30pm (TWThF)

Our regular Kids class, Fun Fitness and Xplode all use our normal kids packs. The FTX Varsity program is $50/wk, $160/mo and $400 for the whole summer (3 months)!

New Member Welcome

Tomorrow! Thursday, June 7th @ 7:30pm – This is for all who are newer to FTX CrossFit. Come to an hour of getting to know us better, do a short WOD and get to know other members.

Strength / Skillwork

  • Max. Double-unders
  • Clean & Jerk
    2-2-2-1-1-1-1
    2 reps @ 40-50-60%
    1 Rep @ 70-80-90-PR?

WOD

Eternal 2:00 AMRAP

  • 4 OHS / FS
  • 4 Over Box Jumps
  • 4 OHS / FS
  • 4 Over Box Jumps

—–
+2 reps for each following 2:00 round

Rx+: 95/65# OHS, 24/20″
Rx: 95/65# Front Squat, 20/18″
– You may work ahead on the reps until the 2:00 catch up to you.
– You may jump on then over or directly over the box, hips do not have to extend.

Elements

6 Rounds of:

  • 8 Calorie Bike
  • 10 Push-ups
  • 12 Goblet Squats
  • 14 Hanging Knee Raise

AssaultBikeDanF

Tuesday June 5

June 4th, 2018
by:

Summer Kids/High School Program

It starts this Wednesday, June 6th!

  • FTX Fun Fitness (4-7 year olds) – 10am – 11am (MWF)
  • FTX Xplode (8-10 & 11-13) – 11am – 12pm (MTWThF)
  • FTX Varsity (High School) – 12pm – 1:30pm (MTWThF)

Our regular Kids class (8-13) will still be at 4:30pm – 5:30pm (TWThF)

Our regular Kids class, Fun Fitness and Xplode all use our normal kids packs. The FTX Varsity program is $50/wk, $160/mo and $400 for the whole summer (3 months)!

New Member Welcome

Thursday, June 7th @ 7:30pm – This is for all who are newer to FTX CrossFit. Come to an hour of getting to know us better, do a short WOD and get to know other members.

Strength / Skillwork

  • Max. Double-unders
  • Front Squat
    10-1-10-1-10-1-10
    35-65-45-85-55-95-65%

WOD

:40 on / :20 off, 5x Through

  • Weighted Step-ups
  • Leg Lifts / Hip Bridge / Oil Drill*
  • Ring Rows

*(Alt. each round)

Rx+: 30s/20s, Chest under the rings
Rx 15s/10s, Feet under the rings

Elements

8 Rounds of:

  • 80 Single Jump ropes
  • 8 Burpees
  • 8 Goblet Lunges

PeterKids

Monday June 4

June 3rd, 2018
by:

Summer Kids/High School Program

It starts this Wednesday, June 6th!

  • FTX Fun Fitness (4-7 year olds) – 10am – 11am (MWF)
  • FTX Xplode (8-10 & 11-13) – 11am – 12pm (MTWThF)
  • FTX Varsity (High School) – 12pm – 1:30pm (MTWThF)

Our regular Kids class (8-13) will still be at 4:30pm – 5:30pm (TWThF)

Our regular Kids class, Fun Fitness and Xplode all use our normal kids packs. The FTX Varsity program is $50/wk, $160/mo and $400 for the whole summer (3 months)!

Strength / Skillwork

  • Max. Double-unders
  • Shoulder Press
    10-1-10-1-10-1-10
    40-65-50-85-60-95-70%

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

Elements

1:00 Intervals, 5 Rounds

  • Step-ups
  • Push-ups
  • Leg Lift
  • Rest

PeterKidsClass

Week of June 4 through 9

June 3rd, 2018
by:

Upcoming Events

New Member Welcome
Thursday, June 7th @ 7:30pm – This is for all who are newer to FTX CrossFit. Come to an hour of getting to know us better, do a short WOD and get to know other members.

FireTeam 3 Challenge & Fundraiser
July 7th from 0730 – 1600.
It’s our 3rd year! A competition for 4 person FireTeams or pairs. Suitable for all skill levels!

Get all the info and also register here.

FireTeam3BannerThin

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is this Monday, June 4th. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!

Specialty Classes This Week

Yoga – Tuesday @ 7:30pm
Family WOW! – Saturday 10am – 11am

Seven Sons Farm

Next delivery is Saturday, June 23rd. Order by Tuesday, June 19th.
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 June 2

June 1st, 2018
by:

Strength / Skillwork

Push Press
10-1-10-1-10-1-10
40-65-50-85-60-95-70%

Speed/Power
10 D/U or 15 Singles
1 Indoor Lap
5 Calorie Row

WOD

7:00 of:
16 KB Fig.8 w/ Uppercut, 35/20#
16yd Bear Crawl
———–
7:00 REST
————
7:00 of:
24 Mt. Climbers
8 Calorie Row
[Score = Full rounds x 32 + extra reps]

JessicaSprint_Event6

 

Friday June 1

May 31st, 2018
by:

Strength / Skillwork

Front Squat
10-1-10-1-10-1-10
40-65-50-85-60-95-70%

Overhead Squat
5-5

WOD

No measure

3 Rounds of:
[any order, choose your weights]

  • 15 to 20 GHD Hip Ext.
  • 8 DB Lat pull-overs
  • 8 Wt’d Pistols (to a box as needed)
  • 8 KB Top-Down Flyes

Elements

15:00 AMRAP

  • 5 Leg Lifts
  • 5 Curl-up Crunch
  • 5 V-ups
  • 15 Air Squats
  • 5 Push-ups

3120RunEndwKids

Thursday May 31

May 30th, 2018
by:

Strength / Skillwork

  • Dips
  • Ring Dips
  • Wt. Ring Dips
    3-3-3-3

WOD

Teams of 2, Alternating Rounds
10 Rounds of:

  • 5 Clean
  • 10 T2B
  • 200m Run*

Rx+: 135/95# barbell
Rx: 105/70# barbell, Hanging Leg Raise
*Row 250m if needed

Elements

9 Rounds of:

  • 9 DB Hang Clean, 30s/20s
  • 12 Leg Lifts
  • 200m Run / 200m Row / .2 mile Bike
    (Rotate through Run, Row & Bike. You’ll do each 3x)

3120RunStart

Wednesday May 30

May 29th, 2018
by:

Strength / Skillwork

  • Dips
  • Ring Dips
  • Wt. Dips
    3-3-3-3

agility-rings

WOD

Teams of 2, Alternating Rounds
10 Rounds of:

  • 5 Clean
  • 10 T2B
  • 200m Run*

Rx+: 135/95# barbell
Rx: 105/70# barbell, Hanging Leg Raise
*Row 250m if needed

Elements

7 Rounds for time of:

  • 8 DB Hang Clean, 30s/20s
  • 12 Leg Lifts
  • 200m Run / 250m Row / .3 mile Bike

Tuesday May 29

May 28th, 2018
by:

Strength / Skillwork

The CrossFit Total

  • Back Squat (1 rep max)
  • Shoulder Press (1 rep max)
  • Deadlift (1 rep max)

MorganDeadlift

WOD

None today.

Elements

Burn 40

Chipper w/ EMOTM Interruption*

  • 200m Run
  • 40 Air Squats
  • 40 Walking Lunges
  • 20 Pull-ups
  • 40 Shoulder Press w/ Band
  • 40 Monster Steps, 10x 4-way
  • 20 Calorie Stand-behind arms only Bike
  • 40 Box Jumps
  • 40 KB Figure 8 w/ Uppercut
  • 20 Calorie Row
  • 40 Crossover Lunges**
  • 40 Goblet Squats
  • 200m Run

[1/2 of the class may go in reverse order if KB quantities are an issue.]
——————-
Rx+: *5 push-up interruption, 30/24″ Box, Blue/Red Monster walk, Red/orange Press band, 35/25# KB
Rx: *3 push-up interruption, Ring Rows w/ chest under the rings, Red/Red Monster walk, Red/orange Press band, 24/20″ Box, 20/15# KB
** Pass KB under the leg while lunging

Monday May 28

May 27th, 2018
by:

Memorial Day

Freedom comes at a steep price

memorial-2756194_1280

No regular classes today. We will be hosting the Run 3120 event.

Run 3120 – Memorial Day 12pm-8pm
Eric O’Connor is going to run 31 miles with a 20 lb. pack in under 8 hours to raise funds for the National Blood Clot Alliance.. and break a Guinness World Record while he’s at it. You can support him in 3 ways!

  1. Run a mile with Eric. (You choose which mile you want to run with him: 1-31). $10.
  2. Do the Murph workout. Your first mile for Murph will coincide with one of Eric’s miles. (You choose which mile you want to run with him: 1-31). $20.
  3. Come cheer. Free!

You can add a meal/drink option to all of the above for $20 ($60 for a whole family). All you can eat Tacos (includes 1 FitAid or GreatThan beverage). Purchase the meal/drink option as an additional ticket. Meal will be served from 5:30pm – 8:00pm.

All proceeds will go to the National Blood Clot Alliance.
Register here.

You can also simply donate directly on Eric’s website – here.

3120BannerEricMountains

Week of May 28 through June 2

May 27th, 2018
by:

Memorial Day

We will not have regular classes Monday. We will only be open for the Run 3120 event. See info below for that.

Upcoming Events

Run 3120 – Memorial Day 12pm-8pm
Eric O’Connor is going to run 31 miles with a 20 lb. pack in under 8 hours to raise funds for the National Blood Clot Alliance.. and break a Guinness World Record while he’s at it. You can support him in 3 ways!

  1. Run a mile with Eric. (You choose which mile you want to run with him: 1-31). $10.
  2. Do the Murph workout. Your first mile for Murph will coincide with one of Eric’s miles. (You choose which mile you want to run with him: 1-31). $20.
  3. Come cheer. Free!

You can add a meal/drink option to all of the above for $20 ($60 for a whole family). All you can eat Tacos (includes 1 FitAid or GreatThan beverage). Purchase the meal/drink option as an additional ticket. Meal will be served from 5:30pm – 8:00pm.

All proceeds will go to the National Blood Clot Alliance.
Register here.

You can also simply donate directly on Eric’s website – here.

3120BannerEricMountains

FireTeam3 Challenge & Fundraiser
July 7th from 0730 – 1600.
It’s our 3rd year! A competition for 4 person FireTeams or pairs. Suitable for all skill levels!

Get all the info and also register here.

FireTeam3BannerThin

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is this Monday, May 7th. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!

Specialty Classes This Week

Yoga – Tuesday @ 7:30pm
Family WOW! – Saturday 10am – 11am

Seven Sons Farm

Next delivery is Saturday, June 23rd. Order by Tuesday, June 19th.
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 May 26

May 25th, 2018
by:

Memorial Day

No regular classes on Memorial Day. We’ll be open for the Run 3120 event. See description below.

Upcoming Events

Run 3120 – Memorial Day 12pm-8pm (Please register by Friday)
Eric O’Connor is going to run 31 miles with a 20 lb. pack in under 8 hours to raise funds for the National Blood Clot Alliance.. and break a Guinness World Record while he’s at it. You can support him in 3 ways!

  1. Run a mile with Eric. (You choose which mile you want to run with him: 1-31). $10.
  2. Do the Murph workout. Your first mile for Murph will coincide with one of Eric’s miles. (You choose which mile you want to run with him: 1-31). $20.
  3. Come cheer. Free!

You can add a meal/drink option to all of the above for $20 ($60 for a whole family). All you can eat Tacos (includes 1 FitAid or GreatThan beverage). Purchase the meal/drink option as an additional ticket. Meal will be served from 5:30pm – 8:00pm.

All proceeds will go to the National Blood Clot Alliance.
Register here.

You can also simply donate directly on Eric’s website – here.

3120BannerEricMountains

Strength / Skillwork

“Jack be nimble… Jack be quick” Speed/Agility Drill

Bench Press
3-3-3-1-1-1-1
3 Reps @ 50-60-70%
1 Rep @ 80-90-95% PR?

Bicep Curl Strict – 1 set of 21 reps

WOD

4 Rounds for time of:
[Start on different station if needed]

  • 30 R-KBS
  • Row 300m
  • 10 DB Thrusters
  • Run 200m

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

Friday May 25

May 24th, 2018
by:

Memorial Day

No regular classes on Memorial Day. We’ll be open for the Run 3120 event. See description below.

Upcoming Events

Run 3120 – Memorial Day 12pm-8pm (Please register by Friday)
Eric O’Connor is going to run 31 miles with a 20 lb. pack in under 8 hours to raise funds for the National Blood Clot Alliance.. and break a Guinness World Record while he’s at it. You can support him in 3 ways!

  1. Run a mile with Eric. (You choose which mile you want to run with him: 1-31). $10.
  2. Do the Murph workout. Your first mile for Murph will coincide with one of Eric’s miles. (You choose which mile you want to run with him: 1-31). $20.
  3. Come cheer. Free!

You can add a meal/drink option to all of the above for $20 ($60 for a whole family). All you can eat Tacos (includes 1 FitAid or GreatThan beverage). Purchase the meal/drink option as an additional ticket. Meal will be served from 5:30pm – 8:00pm.

All proceeds will go to the National Blood Clot Alliance.
Register here.

You can also simply donate directly on Eric’s website – here.

3120BannerEricMountains

Strength / Skillwork

Front Squat
3-3-3-1-1-1-1
3 Reps @ 50-60-70%
1 Rep @ 80-90-95% PR?

WOD

7 Rounds of:

  1. Ring Muscle-up
  2. Deadlift
  3. Box Jumps
  4. Strict HSPU
  5. Wall Ball Subs (KB)
  6. Wt’d Alt. Pistols (KB)

Rx+: 255/185# DL, 40/32″, 35/25# KB (Subs & Pistols)
Rx: Chest to Bar P/U, 185/125# DL, 30/24″, Kpping HSPU, 20/15# KB, but no weight on pistols.

Elements

20:00 AMRAP

  • 20 R-KBS, 30/20#
  • 20 Incline Push-ups
  • 20 Scissors / Leg Lifts
  • 20 Double-Unders / 100 singles

Thursday May 24

May 23rd, 2018
by:

Memorial Day

No regular classes on Memorial Day. We’ll be open for the Run 3120 event. See description below.

Upcoming Events

Run 3120 – Memorial Day 12pm-8pm (Please register by Friday)
Eric O’Connor is going to run 31 miles with a 20 lb. pack in under 8 hours to raise funds for the National Blood Clot Alliance.. and break a Guinness World Record while he’s at it. You can support him in 3 ways!

  1. Run a mile with Eric. (You choose which mile you want to run with him: 1-31). $10.
  2. Do the Murph workout. Your first mile for Murph will coincide with one of Eric’s miles. (You choose which mile you want to run with him: 1-31). $20.
  3. Come cheer. Free!

You can add a meal/drink option to all of the above for $20 ($60 for a whole family). All you can eat Tacos (includes 1 FitAid or GreatThan beverage). Purchase the meal/drink option as an additional ticket. Meal will be served from 5:30pm – 8:00pm.

All proceeds will go to the National Blood Clot Alliance.
Register here.

You can also simply donate directly on Eric’s website – here.

3120BannerEricMountains

Strength / Skillwork

Back Squat
3-3-3-1-1-1-1
3 Reps @ 50-60-70%
1 Rep @ 80-90-95% PR?

WOD

4 Rounds of:

  • 8 to 20 GHD Sit-ups
  • Max D/U, up to 5 attempts
  • 8 Hip Thrusters DB or BB
  • 5 + 5 KB Sots Press

Elements

For time:

  • .5 Mile Bike
  • 10 DB Thrusters, 20s/15s
  • 20 Leg Lifts
  • 30 Lunges
  • 20 Scissors
  • 10 Push-ups
  • .5 Mile Bike

Wednesday May 23

May 22nd, 2018
by:

Upcoming Events

Run 3120 – Memorial Day 12pm-8pm (Please register by Friday)
Eric O’Connor is going to run 31 miles with a 20 lb. pack in under 8 hours to raise funds for the National Blood Clot Alliance.. and break a Guinness World Record while he’s at it. You can support him in 3 ways!

  1. Run a mile with Eric. (You choose which mile you want to run with him: 1-31). $10.
  2. Do the Murph workout. Your first mile for Murph will coincide with one of Eric’s miles. (You choose which mile you want to run with him: 1-31). $20.
  3. Come cheer. Free!

You can add a meal/drink option to all of the above for $20 ($60 for a whole family). All you can eat Tacos (includes 1 FitAid or GreatThan beverage). Purchase the meal/drink option as an additional ticket. Meal will be served from 5:30pm – 8:00pm.

All proceeds will go to the National Blood Clot Alliance.
Register here.

You can also simply donate directly on Eric’s website – here.

3120BannerEricMountains

Strength / Skillwork

Shoulder Press
3-3-3-1-1-1-1
3 Reps @ 50-60-70%
1 Rep @ 80-90-95% PR?

WOD

Teams of 3, Switch every 10 Calories
Athelte 1: Bike
Athlete 2: S2O
Athlete 3: Rest
————–
Score = S2O Reps x Transitions off the bike

Rx+: Ring Dip, 155/105# BB
Rx: Blue Banded Dips, 115/75#

Elements

8 Rounds of:

  • 5 Ab Wheel Roll-outs
  • 10 Jumping Pull-ups
  • 15 Air Squats

Tuesday May 22

May 21st, 2018
by:

Upcoming Events

Run 3120 – Memorial Day 12pm-8pm (Please register by Friday)
Eric O’Connor is going to run 31 miles with a 20 lb. pack in under 8 hours to raise funds for the National Blood Clot Alliance.. and break a Guinness World Record while he’s at it. You can support him in 3 ways!

  1. Run a mile with Eric. (You choose which mile you want to run with him: 1-31). $10.
  2. Do the Murph workout. Your first mile for Murph will coincide with one of Eric’s miles. (You choose which mile you want to run with him: 1-31). $20.
  3. Come cheer. Free!

You can add a meal/drink option to all of the above for $20 ($60 for a whole family). All you can eat Tacos (includes 1 FitAid or GreatThan beverage). Purchase the meal/drink option as an additional ticket. Meal will be served from 5:30pm – 8:00pm.

All proceeds will go to the National Blood Clot Alliance.
Register here.

You can also simply donate directly on Eric’s website – here.

3120BannerEricMountains

Strength / Skillwork

Deadlift
3-3-3-1-1-1-1
3 Reps @ 50-60-70%
1 Rep @ 80-90-95% PR?

WOD

15:00 AMRAP
10 Dips
5 Cleans
10 Calorie Row
——–
+10 Calories Every Round

Rx+: Ring Dip, 155/105# BB
Rx: Blue Banded Dips, 115/75#

Elements

:30 Intervals, 6x Through

  • Ball Slam, 20/15#
  • Step-ups (knee Height)
  • Ring Rows
  • Burpees
  • Wall Balls, 14/10#
  • REST

Monday May 21

May 20th, 2018
by:

Upcoming Events

Run 3120 – Memorial Day 12pm-8pm (Please register by Friday)
Eric O’Connor is going to run 31 miles with a 20 lb. pack in under 8 hours to raise funds for the National Blood Clot Alliance.. and break a Guinness World Record while he’s at it. You can support him in 3 ways!

  1. Run a mile with Eric. (You choose which mile you want to run with him: 1-31). $10.
  2. Do the Murph workout. Your first mile for Murph will coincide with one of Eric’s miles. (You choose which mile you want to run with him: 1-31). $20.
  3. Come cheer. Free!

You can add a meal/drink option to all of the above for $20 ($60 for a whole family). All you can eat Tacos (includes 1 FitAid or GreatThan beverage). Purchase the meal/drink option as an additional ticket. Meal will be served from 5:30pm – 8:00pm.

All proceeds will go to the National Blood Clot Alliance.
Register here.

You can also simply donate directly on Eric’s website – here.

3120BannerEricMountains

Strength / Skillwork

  • Wt. Pull-ups
  • Wt. Dips
  • Muscle-ups

WOD

3 Rounds for reps
2:00 on / 2:00 off

  • 30 Wall Balls
  • Max Rep Deadlift

Rest 2:00

  • 25 Wall Balls
  • Max Rep Hang Clean

Rest 2:00

  • 20 Wall Balls
  • Max Rep S2O

————–
One Barbell per athlete, change weight during the rest.
Score = reps on the barbell after finishing the wall balls.

M / W
Rx+: 20 / 14# MB
D/L BW / .7 BW
HC .7 BW / .5 BW
S2O .7 BW / .5 BW

Rx: 14/10# MB
D/L .7 BW / .5 BW
HC .5 BW / .33 BW
S2O .5 BW / .33 BW

Elements

16:00 AMRAP

  • 200m Run
  • 20 DB Push-press, 20s/15s
  • 20 Lunges
  • 20 C-Crunch (no wt.)

Week of May 21 through 26

May 20th, 2018
by:

Memorial Day

We will be closed on Monday Memorial Day for normal classes. We will only be open for the Run 3120 event. See info below for that.

Upcoming Events

Run 3120 – Memorial Day 12pm-8pm (Please register by Friday)
Eric O’Connor is going to run 31 miles with a 20 lb. pack in under 8 hours to raise funds for the National Blood Clot Alliance.. and break a Guinness World Record while he’s at it. You can support him in 3 ways!

  1. Run a mile with Eric. (You choose which mile you want to run with him: 1-31). $10.
  2. Do the Murph workout. Your first mile for Murph will coincide with one of Eric’s miles. (You choose which mile you want to run with him: 1-31). $20.
  3. Come cheer. Free!

You can add a meal/drink option to all of the above for $20 ($60 for a whole family). All you can eat Tacos (includes 1 FitAid or GreatThan beverage). Purchase the meal/drink option as an additional ticket. Meal will be served from 5:30pm – 8:00pm.

All proceeds will go to the National Blood Clot Alliance.
Register here.

You can also simply donate directly on Eric’s website – here.

3120BannerEricMountains

FireTeam3 Challenge & Fundraiser
July 7th from 0730 – 1600.
It’s our 3rd year! A competition for 4 person FireTeams or pairs. Suitable for all skill levels!

Get all the info and also register here.

FireTeam3BannerThin

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is this Monday, May 7th. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!

Specialty Classes This Week

Yoga – Tuesday @ 7:30pm
Family WOW! – Saturday 10am – 11am

Seven Sons Farm

Next delivery is Saturday, June 23rd. Order by Tuesday, June 19th.
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 May 19

May 18th, 2018
by:

Bring a Friend Week!

This whole week we encourage you to bring your friends to any of our classes. They will all be suitable for the brand new person looking to try CrossFit. They can register for any of our classes this week here. It’s free as long as they attend with a member!

Strength / Skillwork

Front Squat
8-3-8-3-8-3-8
[Friends & Family Do sets of 8 only]
45-60-55-70-65-85-75

Overhead Squat
8-8

WOD

:20 On / :10 Off Tabata, 8x,
Calorie Bike
Rest 1:00
Hammer Swings* (Kids in family class do ball slams)
Rest 1:00
Rope Climb (5 points per rep) (Kids in family class do rope swings)
Rest 1:00
KB Push-press**
——————–
* head of the hammer must come up higher than the athlete’s head and must open hips when bringing the Hammer back up.
**Alt. Arms each interval. 4x on the left 4x on the right.

FamilyKids

Friday May 18

May 17th, 2018
by:

Bring a Friend Week!

This whole week we encourage you to bring your friends to any of our classes. They will all be suitable for the brand new person looking to try CrossFit. They can register for any of our classes this week here. It’s free as long as they attend with a member!

Strength / Skillwork

Shoulder Press
8-3-8-3-8-3-8
[Friends & Family Do sets of 8 only]
45-60-55-70-65-85-75

WOD

Class Wide Team WOD
[# of athletes x reps]
50 KB Fig. 8 w/ Uppercut, 35/25#
40 Box Jumps, 24/20″
30 DB Renegade Row, 30s/20s
20 T2B
10 4-way shuttle runs*
1 Muscle-up, any style**
————-
* Each 4-way run = 1 rep
** If a class has no one who can do M/U then they will do 10 Ring Rows for every 1 M/U

Elements

Join the team today! Scale the T2B and weights as needed.

OHSClassPractice.JPG

Thursday May 17

May 16th, 2018
by:

Bring a Friend Week!

This whole week we encourage you to bring your friends to any of our classes. They will all be suitable for the brand new person looking to try CrossFit. They can register for any of our classes this week here. It’s free as long as they attend with a member!

Strength / Skillwork

Deadlift
8-3-8-3-8-3-8
[Friends & Family Do sets of 8 only]
45-60-55-70-65-85-75

WOD

FGB – Style, 3 Rounds of 1:00 Intervals:

  • Ball Slam Burpees
  • Pull-ups
  • Sumo Deadlift High Pull
  • Calorie Bike
  • American KBS
  • Rest

Rx+: 30/20# SB, 95/65# Barbell, 55/35# KB
Rx: 20/15# SB, Jumping Pull-ups w. bar 8″ above head, 75/45# Barbell, 30/15# KB
[New athletes may use KBs for the SDHP]

Elements

3 Rd FGB format

  • Slam Ball 20/15#
  • Burpees
  • SDHP KB 55/35#

DeadliftDiane

Wednesday May 16

May 15th, 2018
by:

Bring a Friend Week!

This whole week we encourage you to bring your friends to any of our classes. They will all be suitable for the brand new person looking to try CrossFit. They can register for any of our classes this week here. It’s free as long as they attend with a member!

Strength / Skillwork

Hang Clean
3-3-3-3
50-60-70-80%

Clean
1-1-1-1-1

WOD

10:00 AMRAP
Run 200m
10 V-up
10 Push-ups

Elements

20:00 AMRAP
10 Calorie Bike
10 Push-ups
20 Lunges
20 Scissors

EarlyMorningRun