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

Week of June 26 to July 1

June 25th, 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 – 6/26-6/30 – Sport Explode – For 8+ year olds seeking that advantage in their respective sports.
Nex week – 7/3-7/7 – 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 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

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! – Tuesday 7:30pm
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 – Saturday 11:00am

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 June 24

June 23rd, 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

Friday June 23

June 22nd, 2017
by:

Strength / Skillwork

Bench Press
3-3-3-1-1-1-1-1
3 reps @ 50-60-70%
1 rep @ 80-90-95-100% PR?

WOD

“Rankel”

Complete as many rounds as possible in 20 minutes of:

  • 225 pound Deadlift, 6 reps
  • 7 Burpee pull-ups
  • 10 Kettlebell swings, 2 pood
  • Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

 

HeroJohnRankel

Elements

20:00 AMRAP

  • 100 Singles
  • 50 Flutter Kick / Scissors (1ct) Alternate each round
  • 25 DB Push-press, 20s/12s
  • 10 Cal. Row

Thursday June 22

June 22nd, 2017
by:

Strength / Skillwork

Shoulder Press
3-3-3-1-1-1-1-1
3 reps @ 50-60-70%
1 rep @ 80-90-95-100% PR?

WOD

No measure WOD
5 Rounds of:

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

  • 1 Sprint Drag, 40 yards ” (Plate Sled)
  • 1 Rope-Tire Pull (Tire and Rope)
  • [Work with a partner if needed to pull the big tire.]
  • 1 Sprint Push, 40 yards (Dog Sled)
  • 1 Backwards Drag, 60′ (Prowler)
  • 1 Lateral Walk, 40′ (plate sled, w loop attachment around waist)

Elements

“Jerry”

For time:

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

Wednesday June 21

June 21st, 2017
by:

Strength / Skillwork

Running Skillwork
Back Squat
3-3-3-1-1-1-1-1
3 Reps @ 50-60-70%
1 Rep @ 80-90-95-100% PR?

WOD

25:00 Cap
Buy-in: 5/2 Rope Climbs
————–
Then: 6 Rounds of

  • Run 400m
  • 1 Backyard Obstacle
    ————–
    Cash-out: 5/2 Rope Climbs

There are 6 backyard obstacles. Do each one of them 1x as part of the WOD for Rx+. Go in any order.
For Rx you are allowed to replace anyone of the obstacles with anyone of the other obstacles.
For the Ramp run touch the top 10x after running up the face of the ramp.
Rx+ does 5 rope climbs a the beginning and end (this IS part of the time!)
Rx: does 2 Rope climbs at the beginning and the end.

Elements

18:00 AMRAP

  • Run 1 Lap
  • 20 Russian KBS, 30/20#
  • 10 Ring Rows

Tuesday June 20

June 19th, 2017
by:

Strength / Skillwork

Deadlift
3-3-3-1-1-1-1-1
DO NOT FORCE the PR!
Warm-up with Tempo sets at a 5151 Pace for all sets of 3.
3 Reps @ 40-50-60%
1 Rep @ 70-80-90-95-100+%

WOD

FGB-Style, 1:00 intervals for 3 rounds

  • DB Snatch
  • Wall Balls
  • Ball Slams
  • Burpee Box Jump
  • Figure 8 w/ uppercut
  • REST

Rx+: 70/50#, 30/20#, 50/30#, Burpee w/ 20″ Box Jump, 35/25# KB
Rx: 45/30#, 20/14#, 30/20#, Regular Burpee, 20/15# KB

Elements

Do 4 Rounds of the MetCon, No REST. Record total reps.
Rx weight: 30/20#DB, 14/10#MB, 15/10#KB

Monday June 19

June 18th, 2017
by:

Strength / Skillwork

Snatch
3-3-3-3-1-1-1-1
Below is a recommendation to progress to your 1RM:
Sets of 3 @ 40-50-60-70
Sets of 1 @ 80-90-95-100%

WOD

Class Wide AMRAP, 20:00

  • Burpees
  • Over-box Jumps, 24/20″
  • Wallballs, 30/20# @ 9/8′
  • Cleans, 95/65#
  • Calorie Row

[1 Rule: you must do reps in multiples of 10. 10, 20, 30, etc…
Not unbroken, but before switching exercises]

Score = Total # of reps done divided by the # of participants + the total 1RM poundage of the participants. Make sure not to count the weight of anyone in the class who snatches but does not do the class WOD.
Example: a class of 6 athletes Snatch a total of 660lbs. and do: 160 Burpees, 140 Overbox Jumps, 240 Wallballs, 200 Cleans, 300 calorie Row
= 660/6+160+140+240+200+300
= 1150 “Reps”

Because the score is total reps you may do as many reps as you want of any movements and as few of any of the others.
Use pen and paper to keep track of reps. Record the number you did whenever you switch stations.

Elements

10 Rounds of:

  • 5 push-ups
  • 5 ring rows
  • 10 Goblet Squats, 30/20#
  • 5 Supermans
  • 5 Leg Lifts + Oil Drill w/ twist

Week of June 19 through 24

June 18th, 2017
by:

Announcements

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 – 6/19-6/23 – Fun Fitness for 4-7 year olds! For the young kids.
Next week – 6/26-6/30 – Sport Explode – For 8+ 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.

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

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 – Snatch / Class-wide Team AMRAP w/ Burpees, OTB Jumps, Wall Balls, Cleans & Rowing.
Tuesday – Deadlift / FGB Style WOD w/ DB Snatch, Wall Balls, Slam Balls, Burpee Box Jumps & Figure 8 KB.
Wednesday – Running Skillwork & Back Squat / Longer WOD w/ Rope Climbs, Running & Obstacles. 
Thursday – Shoulder Press / Sled drags.
Friday – Bench Press / “Rankel” Hero WOD
Saturday – FTX Obstacle Course.

Elements WODs

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

Monday – Long WOD w/ Push-ups, Ring Rows, Goblet Squats, Supermans & Leg Lifts.
Tuesday – Interval Training w/ DB Snatch, Wall Balls, Slam Balls, Burpee Box Jumps & Figure 8 KB.
Wednesday – 18 min. AMRAP w/ Running, Russian KBS & Ring Rows.
Thursday – “Jerry” Hero WOD.
Friday – 20 min. AMRAP w/ Singles, Core Exercises, DB Push Press & Rowing.
Saturday – No elements on Saturdays.

Saturday June 17

June 16th, 2017
by:

Strength / Skillwork

Shoulder Press
3-3-3-3-3-3-3
Warm-up with: Bent-over Flyes for 3×8
40-50-60-70-80-85-85%

WOD

Chipper, For Time:
(30:00 Cap)

  • 50 Pull-ups
  • 60 Double-Unders
  • 50 Air Squat
  • 60 Double-Unders
  • 50 Leg Lifts
  • 60 Double-Unders
  • 50 Supermans
  • 60 Double-Unders
  • 50 Lunges
  • 60 Double-Unders
  • 50 Push-ups

 

Friday June 16

June 15th, 2017
by:

Strength / Skillwork

Bench Press
3-3-3-3-3-3-3
40-50-60-70-80-85-85%

WOD

“Helen”

Three rounds for time:

  • Run 400 meters
  • 21 Kettlebell swings 55/35#
  • 12 Pull-ups

Elements

5 Rounds for time of:

  • 400m Run/Row
  • 15 Russian KBS, 35/20#
  • 10 Jumping Pull-ups

 

Thursday June 15

June 14th, 2017
by:

Strength / Skillwork

Core Cash-out today after WOD.

WOD

For 5 Rounds

  • L-sit
  • 3+3 Single leg Box Jumps
  • 6 Box Jumps @ 80-85% of 1HM
  • 3 Weighted Strict Dips
  • 3 Bar Muscle-ups
    (Attempt a strict Bar M/U)
  • 3 Ring Muscle-up
    (Attempt a strict Ring M/U)

Lastly: Do a Core Cash-out after all 5 rounds.

Muscle-ups may be up or down the progression ladder. Such as: Weighted, Strict, Kipping, Jumping, Catching Drills, Pull-ups, etc.

Elements

22:00 AMRAP

  • 8 Bench dips
  • 8 Ring Rows
  • 12 Hanging Leg Lifts
  • 12 Calorie Row

 

Wednesday June 14

June 13th, 2017
by:

Strength / Skillwork

Warm-up to 50% of 1RM on the Deadlift.

WOD

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

Rx: The 2 sets that you count as your best must be unbroken, i.e. touch and go.

Go in any order you desire through the “cardio” movements, doing each one only 1x. Scoring 1 rep for each of the following:
Two 10 yard shuttle runs = 1 rep
20 Singles or 5 D/U = 1 rep
1 Calorie Row = 1 rep
1 Calorie Bike = 1 Rep
1 Burpee = 1 rep

Elements

4 Rounds for time of:

  • 10 Burpees
  • 10 KB Deadlift, 70/55#
  • Run 200m
  • Row 200m
  • 200 Singles

 

Tuesday June 13

June 12th, 2017
by:

Strength / Skillwork

Clean & Jerk
1-1-1-1-1-1-1-1
1 Rep @ 60-70-80-85-90-95-100% – PR?

WOD

There are 3 separate AMRAPs, pick one WOD based on team size, to keep the scores separate. Try to do a Team of 3 if possible. But only one barbell per team.

Teams of 3 or partner or individual
10:00 AMRAP
Perform as many Combo reps as possible. Alternate the reps between the three athletes and keep a continuous count. Everyone should do the same weight on the team.
One Combo Rep consists of: (1) Power Clean, Hang Squat Clean, Jerk

Rx+: 165/115#
Rx: 105/70#

Elements

5 Rounds of:

  • 5 DB Combos (Straight Leg Deadlift, Hang Clean, Push-press)
  • 15 Scissors
  • 25 Flutter Kicks (1ct)
  • 50 Singles

20/15# DBs

RogerHeatherDBSnatch

Monday June 12

June 11th, 2017
by:

Strength / Skillwork

Front Squat
3-3-3-3-3-3
55-65-75-85-85-85%

WOD

Long Tabata 1:00 On :30 Off, 4x Alternating Movements

  • Hang Cleans
  • Wt. Step-ups (knee ht.)
  • Russian KBS
  • Burpees

Rx: 95/65# BB, 20s/15s DB/KB, 35/25# KB

Elements

20:00 AMRAP

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

FrancesS2O