Monday February 27

February 26th, 2017
by:

Announcements

If you will be doing 17.1 today, please try to come in at non-peak times.
For those doing the CrossFit Open, remember that you have to post your own scores on the games.crossfit.com site by 7pm!

This week we are starting a new class on Wednesdays at 2:30pm-3:30pm – FTX Gold.
This class is specifically designed for 55+ year olds. This class is in addition to our other classes and won’t affect any existing classes. If you know someone that is 55+ but has shied away from CrossFit because they thought it would be too hard, then please let them know about this class.

SchorleOpen17.1

Strength / Skillwork

None today.

WOD

Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Elements

30:00 AMRAP of:
– 500m Row
– 50 Singles
– 25 Leg Raises
– 10 Push-ups

Week of February 27 through March 4

February 26th, 2017
by:

Upcoming Events

2017 CrossFit Open – February 23 through March 27 – 5 WODs / 5 Weeks – Register here (Must register before 7pm on Monday). Click here for more info on all that is happening at FTX during the Open. We’ve got a lot of fun stuff planned!

Remember that you all are responsible for entering your own scores for the Open on the CrossFit site. Entering your score on Wodify does not enter it on the main Games site.

2017_OPEN_JPGs

Specialty Classes

Tuesday 7:30pm – CYoga
Wednesday 7:30pm – SMR

Seven Sons Farm

Next delivery is Saturday, Mar. 18th. Order by Monday, Mar. 13th.
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.

Cinderella Paleo

Make a New Year’s Resolution. Live Healthy! Start by eating right!

CinderellaPaleoLogocrispyonionscinderellapaleo

Tasty ready to eat meals made from fresh ingredients – quality grass-fed meats free of antibiotics and hormones, and locally grown vegetables that are organic where possible.

Also serving healthy kids’ lunches!

Order here.

CrossFit WODs

For full details on WODs please see Wodify.

Monday – Filthy Fifty.
Tuesday – Longer WOD of run/row, OHS and SDHP.
Wednesday – Cleans / WOD w/ Rowing, Push-ups & Sit-ups.
Thursday – Accessory work – WOD focusing on weaker muscles w/ no time component.
Friday –  17.2.
Saturday – 17.2 + Alternate WOD will be available.

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 – 30 min. AMRAP of Rowing, Singles, Leg Raises & Push-ups.
Tuesday – Long WOD w/ Rowing/Biking, Lunges & Ring Rows.
Wednesday – Do main WOD.
Thursday – Longer WOD w/ Singles, Mt. Climbers, JJs, Step ups & Ring Rows.
Friday – No Elements today. Do scaled of 17.2.
Saturday – No Elements on Saturdays.

Saturday February 25

February 24th, 2017
by:

Events

2017 CrossFit Open – It’s on! This year we have a bunch of stuff planned for the Open. Check out our 2017 FTX CrossFit Open page here for more information. It will be a fun time. Don’t miss out. Even though it has started, you can still register here today!

Sign-up at FTX for the Intramural part we’re doing for the Open. Also, with your partner grab one of the Bingo cards!

On Saturdays during the Open we will be doing the Open WOD and an alternate. We will not be judging during the 10am Open Box time, but definitely will be doing so during the other classes at 8am, 9am and 11am, and during the Open Box time from 12:00pm-1:15pm!

For those registered to do the 2017 CrossFit Open. Don’t forget to post your scores by 7pm Mondays. You are responsible for posting your scores on the CrossFit Games site! Posting a score on Wodify does NOT post it to the Games site. That is separate. And don’t wait until the last minute just in case there are technical issues. We will validate scores on a regular basis throughout the Open.

2017_OPEN_JPGs2

Strength / Skillwork

None today.

WOD

On Saturdays during the Open we will do the Open WOD and have an alternate available as well. Both will be posted on Wodify.

Friday February 24

February 23rd, 2017
by:

Events

2017 CrossFit Open – It’s on! It’s here! Come on in and do it! Check out our 2017 FTX CrossFit Open page here for more information. It will be a fun time. Don’t miss out. You can still register here!

Sign-up at FTX for the Intramural part we’re doing for the Open. Also, with your partner grab one of the Bingo cards!

On Fridays during the Open we will dedicate the day to doing that week’s Open WOD. Judging is for those that are actually registered for the Open! If you aren’t registered for the Open you’ll still do the Open WOD on Fridays, but you just won’t be judged. Please be patient with us if the Open WOD turns out to be a logistical challenge. We don’t know what the Open WODs will be, and we will do our best to run things as smoothly as possible!

Help us make the Open a fun experience for everyone! Remember that we’ll be open on Sundays from 2:00pm – 3:30pm for judging only. Please note that this time on Sundays isn’t Open Box time. It’s specifically reserved for those doing the Open and want to get judged. Saturdays from 12:00pm – 1:15pm is also a great time to get judged. For those doing the Open, please avoid trying to do it on Monday during peak times as we can’t guarantee getting you judged at that time. On Mondays our regular classes have priority. Mondays at 8am, 11am and 2:30pm during Open Box time is a perfect time to come in and get judged.

Our main goal for the Open is to have a blast!

2017_OPEN_JPGs2

Strength / Skillwork

None today.

WOD

17.1! (For details of the WOD see Wodify or the CrossFit Games page. Note that the WOD won’t be posted until after some time after 7pm CT on Thursday evening.)

Elements

Do a scaled version of 17.1

Thursday February 23

February 22nd, 2017
by:

Events

2017 CrossFit Open – It starts today, Thursday at 7pm! This year we have a bunch of stuff planned for the Open. Check out our 2017 FTX CrossFit Open page here for more information. It will be a fun time. Don’t miss out. Register here today!

Sign-up at FTX for the Intramural part we’re doing for the Open. Also, with your partner grab one of the Bingo cards!

Come this this evening at 7pm for our 17.1 CrossFit Open workout announcement! Watch the live webcast announcement and then watch our very own guys throw down!

2017_OPEN_JPGs2

Strength / Skillwork

Speed & Agility drill

WOD

For time do 21-15-9 of:

  • Push-press
  • Front Rack Lunge

Rx+: 115/75#
Rx: 95/65#

Elements

15:00 AMRAP

  • 20 Mt. Climbers
  • 15 Hanging Knee Raise
  • 10 DB Thrusters, 30s/20s
  • 5 Burpees

Wednesday February 22

February 21st, 2017
by:

Events

2017 CrossFit Open – It starts this week! This year we have a bunch of stuff planned for the Open. Check out our 2017 FTX CrossFit Open page here for more information. It will be a fun time. Don’t miss out. Register here today!

Sign-up at FTX for the Intramural part we’re doing for the Open. Also, with your partner grab one of the Bingo cards!

Come this Thursday at 7pm for our 17.1 CrossFit Open workout announcement! Watch the live webcast announcement and then watch our very own guys throw down!

2017_OPEN_JPGs2

WOD

EMOTM, 10 Rounds
2 Clean & Jerks
7 OTB Burpees
On the 10th round after the 2 C&Js do as many OTB burpees as possible for your score. Only counts if you did every round before it within the minute. Only count the Burpees in final round for score.

Rx+: 80% of BW
Rx: 60% of BW

Elements

18:00 AMRAP

  • 100 Singles
  • 20 Step-ups
  • 20 Push-ups
  • 20 Ring Rows

Strength / Skillwork

Zig-Zag Circuit

In 10 yard lengths with multiple lanes, using 7 cones:
Sprint Forward, round a cone
Lateral Shuffle, round a cone
Lateral Shuffle, round a cone
Backpedal Run, round a cone
4 Over Box Jumps (on/over is ok), round a cone
Forward sprint to the finish.

Tuesday February 21

February 20th, 2017
by:

Events

2017 CrossFit Open – It starts this week! This year we have a bunch of stuff planned for the Open. Check out our 2017 FTX CrossFit Open page here for more information. It will be a fun time. Don’t miss out. Register here today!

Sign-up at FTX for the Intramural part we’re doing for the Open. Also, with your partner grab one of the Bingo cards!

Come this Thursday at 7pm for our 17.1 CrossFit Open workout announcement! Watch the live webcast announcement and then watch our very own guys throw down!

2017_OPEN_JPGs2

WOD

Partner Tabata, :20 On/:10 off, 8x through, Alternating stations
Alternating Burpee Box Jumps 24/20″
8′ Wall Balls to partner pass (ea. pass = 1 rep)
8′ MB Chest Throws w/ partner (1 ct.)

Rx: 24/20″ Box Jumps, 20/14# MB

Elements

3 Rounds For Time:

  • 1 Mile Bike or 1km Row or 1km Run
  • 25 Wall Balls, 14/10#
  • 50 Jumping Jacks

On run, bike or row, you can vary each round or stay the same all the way through.

Strength / Skillwork

“BW Blast”
5 Over Box Jump
4 Squats
3 Burpees
2 Indian Sit-ups
1 Bounding Hop (beam to beam)

20/16″ wood Box
Rx+ no assistance on ISU

Monday February 20

February 19th, 2017
by:

Events

2017 CrossFit Open – It starts this week! This year we have a bunch of stuff planned for the Open. Check out our 2017 FTX CrossFit Open page here for more information. It will be a fun time. Don’t miss out. Register here today!

Sign-up at FTX for the Intramural part we’re doing for the Open. Also, with your partner grab one of the Bingo cards!

Come this Thursday at 7pm for our 17.1 CrossFit Open workout announcement! Watch the live webcast announcement and then watch our very own guys throw down!

2017_OPEN_JPGs2

Strength / Skillwork

“Jack be nimble, Jack be quick!”
In 1:00 perform 10 yard shuttle Runs to collect 5 blocks. Collect blocks one at a time and place them in the bucket at the start line. After all the blocks are collected do as many hops over a PVC pipe on 12″ boxes as much as possible in the remaining time. Record number of hops.

WOD

Teams of 4-5: “Kettlebell Deck O’Cards”
Each teams works through a deck of cards For Time
Spades- Russian KBS
Clubs- KB Shoulder to Overhead
(ALT arms as desired)
Hearts- C-Crunch
Diamonds- Goblet Squat
Joker- 15 Burpees with 1 hand on the bell of the KB when in the down position. Alternate hands every rep. (2 jokers per deck)
—–
Royals = 15 reps
Ace = 20 reps
2-10 = Face value

Teammates may help each other. If there are 4 teammates and a 7 of hearts is pulled each person can do 7 C-crunches, or look at it as the team does 28 and someone faster/stronger on that movement can do some reps for someone slower.
Rx: 35/25#
Scale as needed

Elements

20:00 Row for distance

Week of February 20 through 25

February 19th, 2017
by:

Upcoming Events

2017 CrossFit Open – February 23 through March 27 – 5 WODs / 5 Weeks – Register here. Click here for more info on all that is happening at FTX during the Open. We’ve got a lot of fun stuff planned!

2017_OPEN_JPGs

Seven Sons Farm

Next delivery is Saturday, Mar. 18th. Order by Monday, Mar. 13th.
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.

Cinderella Paleo

Make a New Year’s Resolution. Live Healthy! Start by eating right!

CinderellaPaleoLogocrispyonionscinderellapaleo

Tasty ready to eat meals made from fresh ingredients – quality grass-fed meats free of antibiotics and hormones, and locally grown vegetables that are organic where possible.

Also serving healthy kids’ lunches!

Order here.

CrossFit WODs

For full details on WODs please see Wodify.

Monday – Speed & Agility work / Kettlebell Deck’o’Cards.
Tuesday – Open Prep Box Jump  & Wall Ball Skillwork / Partner Speed Tabata w/ OTB Jumps, Wall Ball & Chest Throws.
Wednesday – Clean and Jerk Skillwork / EMOTM w/ C&J and Burpees /Speed & Agility work.
Thursday – Speed & Agility work / Short WOD w/ Push-press & Ft. Squats.
Friday –  17.1.
Saturday – 17.1 + Alternate WOD will be available.

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. Row for distance.
Tuesday – Long WOD w/ Rowing/Biking, Wall Balls & Jumping Jacks.
Wednesday – 18 min. AMRAP w/ Singles, Step-ups, Push-ups & Ring Rows.
Thursday – 15 min. AMRAP w/ Mt. Climbers, Hanging Knee Raises, DB Thrusters & Burpees.
Friday – No Elements today. Do scaled of 17.1.
Saturday – No Elements on Saturdays.

Saturday February 18

February 17th, 2017
by:

Events

We will have regular classes only at 8am and 9am today, Saturday, February 18th.

ryg-open

Rep Your Gym Competition
Today from 10:00am – 2:00pm

We will have regular classes only at 8am and 9am today, Saturday, February 18th.

Strength / Skillwork

Work on D/Us for 10+ minutes
Start anywhere on the following progression.
– Singles (focusing on proper form, relaxed upper body and relaxed hand grip)
– Double thigh tap
– Single leg jump rope
– Single jumps (try to get as high on each jump as possible without bending knees or lifting ankles)
– Single jumps (slow down jump to as slow as possible, while keeping rope a steady pace)
– Single jumps (focus on doing each single by jumping as little off ground as possible. How low can you jump and still get rope under feet)
– Double Unders at nice steady pace
– Double Unders as fast as possible
– Double Unders as efficiently as possible (try to get them without having to jump really high)

WOD

Rx+
9 minute AMRAP:
10 Power Cleans, 135/95
15 Push Jerks, 135/95
50 Double Unders

*Partners must alternate rounds

Rx
9 minute AMRAP:
10 Power Cleans, 95/65
15 Push Jerks, 95/65
25 Double Unders OR 75 Singles

Friday February 17

February 17th, 2017
by:

Strength / Skillwork

Max. Box Jump Height

WOD

16:00 AMRAP
Teams of 2: Alternate Every Minute (1 Holds/1 Reps)

  • 8 Wall Balls
  • 12 Ball Slams
  • 16 Leg Lifts

[Start where partner left off]

Holder has 2 KBs/DBs, if they are set down the partner must stop doing reps and they both do 3 burpees before starting again. Weight stays in a Farmer carry position the whole time and no setting down when switching on the minute. Put simply: the only way to do NO burpees today is to not let your KB/DB touch the floor or boxes (etc.), while only holding them with a Farmer carry method.
Rx+: 55s/35s, 30/20# MB, 50/30# SB
Rx: 35s/25s, 20/14# MB, 30/20# SB
Fit: 20s/15s, 14/10# MB, 20/15# SB

Elements

22:00 AMRAP (solo)

  • 8 Wall ball 16/12#
  • 12 Ball Slams, 20/15#
  • 16 Leg Lifts
  • 20 Calorie Row

Thursday February 16

February 17th, 2017
by:

Strength / Skillwork

Gymnastic Push-up, 3×5 (on tips of toes, ankles extended, elbows tucked)
Wide Grip Push-ups, 3×5 (fingers tunred out about 45 degrees)
Jack Lalanne Push-ups, 2 Max sets https://www.youtube.com/watch?v=CHv2w8ZFaQg
1 arm push-ups, max set attempt per side.

WOD

(30:00 cap) Choose the level you believe you can finish.
300 D/U
30 Indoor Laps OR 10 laps around parking lot
150 Calorie Row
**Partition as Desired**

Rx+: As written
Rx: 1000 Singles, 100 Calories, 20 Laps
[If you are newer to CrossFit only do 1/2 these numbers.]

Elements

Do today’s main WOD

Wednesday February 15

February 14th, 2017
by:

Events

Rep Your Gym Competition – This Saturday.
Note: We will only have regular classes at 8am and 9am this Saturday.

2017 CrossFit Open – It starts in less than two weeks! This year we have a bunch of stuff planned for the Open. Check out our 2017 FTX CrossFit Open page here for more information. It will be a fun time. Don’t miss out. Register here today!

2017_OPEN_JPGs

 WOD

(30:00 cap) Choose the level you believe you can finish.
300 D/U
30 Indoor Laps OR 10 laps around parking lot
150 Calorie Row
**Partition as Desired**

Rx+: As written
Rx: 1000 Singles, 100 Calories, 20 Laps
[If you are newer to CrossFit only do 1/2 these numbers.]

Elements

Do the main WOD

Strength / Skillwork

Gymnastic Push-up, 3×5 (on tips of toes, ankles extended, elbows tucked)
Wide Grip Push-ups, 3×5 (fingers tunred out about 45 degrees)
Jack Lalanne Push-ups, 2 Max sets
1 arm push-ups, max set attempt per side.

Tuesday February 14

February 13th, 2017
by:

Events

Rep Your Gym Competition – This Saturday.
Note: We will only have regular classes at 8am and 9am this Saturday.

2017 CrossFit Open – It starts in less than two weeks! This year we have a bunch of stuff planned for the Open. Check out our 2017 FTX CrossFit Open page here for more information. It will be a fun time. Don’t miss out. Register here today!

2017_OPEN_JPGs

Strength / Skillwork

Pistols
MAX each leg separately, add reps together,
Progressions:
to a box, 2×3/3
Holding a beam, 2×3/3
1 leg high step-up, 2×5/5
2 legs to 1 leg, 2×3/3
Rx is do as many on one leg as possible. If/when you put other foot down, then you switch. You are then done when opposite foot is put down.

WOD

IWT
5 Rounds of:

  • 6 Hang Snatches
  • 2:00 of Step-ups

Rest 2:00 between rounds
Suggested progression on Snatch: 50-60-70-80-85%
Count heaviest unbroken set of 6 Snatches as points.
115# Snatch = 115 reps in score. Add your best 2 rounds of step-ups to this. 46 + 51 = 97
Total Score = 115 + 97
Total score = 212

Elements

5:00 AMRAP

  • 12 Alt DB Snatch, 20/15#
  • 120 Singles or 30 D/U (Count 30 points here)

5:00 AMRAP

  • 12 Ball Slams, 20/15#
  • 12 Calorie Bike

5:00 AMRAP

  • 12 DB Lunges, 20s/15s (a pair)
  • 12 Calories Row

NO REST! in between AMRAPs

Monday February 13

February 12th, 2017
by:

Events

Rep Your Gym Competition – This Saturday.
Note: We will only have regular classes at 8am and 9am this Saturday.

2017 CrossFit Open – It starts in less than two weeks! This year we have a bunch of stuff planned for the Open. Check out our 2017 FTX CrossFit Open page here for more information. It will be a fun time. Don’t miss out. Register here today!

2017_OPEN_JPGs

Strength / Skillwork

Ring Muscle-ups
2-2-Max
Progressions:

  • Seated in a band
  • M/U catch practice (on chest height rings)
  • Jumping Ring M/U
  • Low Dip holds

WOD

FGB, 1:00 intervals of:

  • KB Russian Twists
  • Plate Flips (standing)
  • KB C-Crunch
  • Plate OH Lunges
  • KB Figure 8 w/ Uppercut
  • REST

3x Through

Rx: 35/25# KB, 25/15# Plate
Fit: 20/15# KB, 15/10# plate

Elements

Do the fit level of the main WOD.

Week of February 13 through 18

February 12th, 2017
by:

Upcoming Events

Rep Your Gym Partner Competition – This Saturday, February 18th. 
2017 CrossFit Open – February 23 through March 27 – 5 WODs / 5 Weeks – Register here. Click here for more info on all that is happening at FTX during the Open. We’ve got a lot of fun stuff planned!

2017_OPEN_JPGs

Seven Sons Farm

Next delivery is Saturday, Mar. 18th. Order by Monday, Mar. 13th.
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.

Cinderella Paleo

Make a New Year’s Resolution. Live Healthy! Start by eating right!

CinderellaPaleoLogocrispyonionscinderellapaleo

Tasty ready to eat meals made from fresh ingredients – quality grass-fed meats free of antibiotics and hormones, and locally grown vegetables that are organic where possible.

Also serving healthy kids’ lunches!

Order here.

CrossFit WODs

For full details on WODs please see Wodify.

Monday – Ring Muscle-ups / FGB w/ Russian Twists, Plate Flips, KB C-Crunch, Plate OH Lunges & KB Figure 8’s.
Tuesday – Pistols / IWT Training of Snatches & Step-ups.
Wednesday – Long WOD w/ Running, Jump Rope & Rowing.
Thursday – Bar Muscle-ups / “Christine”.
Friday –  Max. Ht. Box Jump / Partner AMRAP w/ Wall Balls, Ball Slams & Leg Lifts.
Saturday – 8am & 9am Class only today due to Rep Your Gym Competition. WOD is a 9 min. partner AMRAP w/ Cleans, Jerks & Jump Rope.

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 – Do Fit level of the main WOD.
Tuesday – 3 Back-to-back 5 min. AMRAPs 1. DB Snatch & Jump Rope 2. Ball Slams & Bike 3. Lunges & Row.
Wednesday – Do main WOD.
Thursday – 20 min. AMRAP w/ Running, Burpees & KBS.
Friday – 20 min. AMRAP w/ Wall Ball, Ball Slams, Leg Lifts & Rowing.
Saturday – No Elements on Saturdays.

Saturday February 11

February 10th, 2017
by:

Events

Saturday, February 18th – Don’t miss out on this event. Register here.

ryg-open

Strength / Skillwork

Power Snatch
5-5-5-5-5
Do a warm-up set with an empty Barbell to feel the movement. Add weight slowly if this is new to you.

Bar Muscle-ups
Max attempt

WOD

CrossFit Open 16.3 WOD

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

See here for all the variants

Friday February 10

February 9th, 2017
by:

WOD

“Mama Wants a New Kitchen Sink” (30:00 CAP)

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

15 reps of each exercise: (All done in the front/middle area)

  • Push-ups
  • Prisoner Squats (1.5)
  • Scissors
  • Leg Lifts
  • Pull-ups
  • Lunges (2-ct)
  • Burpees
  • Toes to Bar
  • Bicycle Crunch (2-Ct)
  • Dips
  • Oil Drills
  • Calorie Row

20 Reps each of: (All done in the “main” area, 1 KB per person)

  • KB Sumo Deadlift High Pull, 55/35#
  • Goblet Squat
  • Russian Swings
  • American Swings
  • Figure 8 w/ Uppercut (8/8)
  • Cleans (8/8)
  • Push-press (8/8)
  • Thrusters (8/8)

25 Reps of Each: (All done along back wall/corner)

  • GHD Sit-up (Reg. Sit-ups)
  • GHD Hip Ext. (Supermans)
  • Wall Ball, 20/14#
  • Ball Slams, 30/20#
  • Box Jumps, 24/20″

Rx+: as written
Rx: 35/25# KB
Fit: Scale any exercise as needed. 20/15# KB

Elements

Do a scaled version of the WOD

Thursday February 9

February 8th, 2017
by:

Events

Saturday, February 18th – Don’t miss out on this event. Register here.

ryg-open

WOD

Team of 2, 15:00 AMRAP

1 Reps, 1 Rows (Alternate every 250m Row)

  • 1 Rope Climb OR 3 Ground to Standing
  • 10 Alternating DB Squat Snatches
  • 20 DB Lunges (any carry)

Score = Rows Completed x REPS Completed
Example: 9 Rows x 88 Reps (2 rounds + 26 reps) = 792

Rx+: 70/50#, No G2S
Rx: 45/30# Allowed to Power Snatch then OHS
Fit: 30/20# Power Snatch

Elements

20:00 AMRAP
10 Calorie Bike
12 DB Snatches, 20/15#
14 DB Squats, 20/15#

Strength / Skillwork

Perform as many Back Squats as you can EOMOTM for 4 Rounds. Record all reps. You may rack the bar as much as you want during your ON minutes.
Rx+: 135/95#
Rx: 95/65#
Fit: 65/45#

Wednesday February 8

February 7th, 2017
by:

Strength / Skillwork

Rope Climb for time
Rx+: Start in seated position. No legs.
Rx: Any style w/o jumping.

WOD

DG

Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps

DG_Hero

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

Elements

16:00 AMARAP
8 Leg Lift – Oil Drill
12 Wall Ball, 14/10#
16 Walking Lunges

Strength / Skillwork

Perform as many Push-Presses as you can EOMOTM for 4 Rounds. Record all reps. You may rack the bar as much as you want during your ON minutes.
Rx+: 115/75#
Rx: 75/45#
Fit: 45/25#

Tuesday February 7

February 6th, 2017
by:

Events

Saturday, February 18th – Don’t miss out on this event. Register here.

ryg-open

Specialty Classes

CYoga at 7:30pm every Tuesday evening.

WOD

10:00 AMRAP of:

  • 1 Rope Climb
  • 5 Power Clean – Hang Squat Clean (Combo)

Rx+: 135/95#
Rx: 115/75#
Fit: 10 Ring Rows, Power Cleans 85/55#

Elements

(15) 1:00 Intervals of:

  • Step-ups, Knee Height Box
  • DB Thrusters, 20s/15s
  • Ball Slams, 20/15#

Keep a continuous Count
1 Rep per calorie + 1 rep per 10 Singles

Strength / Skillwork

Perform as many Bench Presses as you can EOMOTM for 4 Rounds. Record all reps. You may rack the bar as much as you want during your ON minutes.
Rx+: 135/95#
Rx: 95/65#
Fit: 55/25#

Monday February 6

February 5th, 2017
by:

Ropeclimbing

WOD

14:00 AMRAP

  • 1 Rope Climb
  • 5 Shoulder to Overhead
  • 10 Burpees
  • 20 Russian KBS

[S20 may come off a rack.]

[Run Multiple heats as needed, or share a BB and start on different movements)
Rx+: 70/55#, 155/105#
Rx: 55/35#, 95/65#
Fit: 35/25#, 65/35#

Elements

20:00 AMRAP, in :30 Intervals

  • Jump Rope, (1 pt. per 20 Singles)
  • Row (1 pt. per calorie)
  • Bike (1 pt. per calorie)
  • Russian KBS (1 pt. per 5 reps) 35/25#

-If you lose count, enjoy the ride-

Strength / Skillwork

Perform as many Front Squats as you can EOMOTM for 4 Rounds. Record all reps. From the Rack and you may Rack the bar as much as you want during your ON minutes.
Rx+: 185/125#
Rx: 115/75#
Fit: 65/35#

 

 

Week of February 6 through 11

February 5th, 2017
by:

Upcoming Events

Rep Your Gym Partner Competition – Saturday, February 18th – Register here.
2017 CrossFit Open – February 23 through March 27 – 5 WODs / 5 Weeks – Register here.

Seven Sons Farm

Next delivery is Saturday, Mar. 18th. Order by Monday, Mar. 13th.
Delivery is to FTX CrossFit. Ordering is easy.
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.

Cinderella Paleo

Make a New Year’s Resolution. Live Healthy! Start by eating right!

CinderellaPaleoLogocrispyonionscinderellapaleo

Tasty ready to eat meals made from fresh ingredients – quality grass-fed meats free of antibiotics and hormones, and locally grown vegetables that are organic where possible.

Also serving healthy kids’ lunches!

Order here.

CrossFit WODs

For full details on WODs please see Wodify.

Monday – 14 min. AMRAP w/ Rope Climb, S2O, Burpees & KBS / Ft. Squat.
Tuesday – 10 min. AMRAP w/ Rope Climb & Power Cleans / Bench Press.
Wednesday – Rope Climb / “DG” Hero WOD.
Thursday – 15 min. Partner AMRAP w/ Rowing, Rope Climb, DB Snatches & DB Lunges.
Friday –  “Mama Wants a New Kitchen Sink” – This one has a bit of everything.
Saturday – Power Snatch / 16.3.

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/ Jump Rope, Row, Bike & KBS.
Tuesday – Intervals of Step-ups, DB Thrusters & Ball Slams.
Wednesday – 16 min. AMRAP w/ Leg lifts, Wall Ball & Lunges.
Thursday – 20 min. AMRAP w/ Bike, DB Snatches & DB Squats.
Friday – Scaled version of “Mama Wants a New Kitchen Sink” – This one has a bit of everything.
Saturday – No Elements on Saturdays.

Saturday February 4

February 3rd, 2017
by:

SMR Workshop today Saturday, February 4th from 12pm-2pm

Come for 1 or both hours.

SMRPic

Strength / Skillwork

Squat Clean
2-2-2-2-2
Do a warm-up set with an empty Barbell to feel the movement. Add weight slowly if this is new to you.

Toes-2-Bar
Practice, then max out in the WOD on 1st round of 25.

WOD

CrossFit Games 16.2 WOD

See here for all the variations/divisions.

Friday February 3

February 2nd, 2017
by:

SMR Workshop tomorrow Saturday, February 4th from 12pm-2pm

Come for 1 or both hours.

SMRPic

Strength / Skillwork

Sumo Squat
5-5-5-5-5-5
Do a warm-up set with an empty Barbell to feel postioning.
Start at about 30% of 1RM back squat and build up by 10-20# as it feels doable.

WOD

Traditional Tabata :20 On/:10 Off, 8x, Rest 1:00, Then Switch Stations

  • Walking Lunge
  • Bear Crawl (1 rep per cone)
  • Double-Unders (1 point for every 2 D/U)
  • Burpees

(Record only your Worst round for each movement)

Bear Crawl: Cones will be 4′ apart, 5 points per length. 20′ Lanes, use the floor mats.

Elements

Do the WOD

Thursday February 2

February 1st, 2017
by:

Events

Rep Your Gym Competition
Saturday, February 18th
Register here.

To guarantee a shirt register by February 4th.

RepYourGymShirt RepYourGymTankF

Strength / Skillwork

Snatch Push-press
3-3-3-3-3-3
40-50-60-70-80-90%
OR
Start with an empty BB and work up.

WOD

Chipper (20:00 Cap)

  • 50 Double-Unders or 200 Singles
  • 40 Cal Row
  • 30 Wall Ball
  • 20 Clean & Jerk
  • 10 Bar Muscle -Ups
  • 5 Rope Climb

Start in Heats of 7 every 3:00
Rx+: 30/20# MB, 135/95#
Rx: 20/14#MB, 105/70#, C2B Pull-ups, 2 Rope Climbs

Elements

20:00 AMRAP

  • 100 Singles
  • 10 Slam Ball
  • 10 MBSC
  • 10 Ring Rows

Wednesday February 1

January 31st, 2017
by:

Events

Rep Your Gym Competition
Saturday, February 18th
Register here.

Feb2017_RepYourGym_Scaled2Feb2017_RepYourGym_Scaled1Feb17_RepYourGym_Scaled3

WOD

15:00 AMRAP, w/ Teams of 3: 1 works while 2 Rest
10 Cal. Row
10 Burpees
10 Box Jump, 24/20″

Example: ( Do a walk through with each class!)
Billy does 10 Calories and tags Susie who THEN does 10 Burpees who tags Timmy, who THEN does 10 Box Jumps and immediately gets on the Rower to start the next round. After Timmy Rows he tags Billy who THEN does 10 Burpees, who then tags Susie who does 10 Box Jumps and hops on the Rower to start round 3. (SO whoever does the jumps also then does the Rower for the next round.)

Elements

Do the main WOD.

Strength / Skillwork

DB Bench / Push-up Superset
Do 8 Heavy* DB Presses on a flat Bench
Followed immediately by 8 Perfect Push-ups
Rest for about 1:00, Do this 5x
* The weight should be challenging but not to failure.

Tuesday January 31

January 30th, 2017
by:

Events

Rep Your Gym Competition
Saturday, February 18th
Register here.

Feb2017_RepYourGym_Masters1 Feb2017_RepYourGym_Masters2 Feb2017_RepYourGym_Masters3

Specialty Classes

CYoga at 7:30pm

Strength / Skillwork

Front Rack Lunge
6-6-6-6-6
Frankenstein Squats: 3×5 with light weight to warm-up.
(front rack position with arms out in front of you)
Front Rack Lunge
50-60-70-80-85%

WOD

Choose 1 of the 2 WODs

“Easy Mary”

20min. AMRAP of:

  • 5 HSPUs
  • 10 Pull-ups
  • 25 Squats

“Mary”

20min. AMRAP of:

  • 5 HSPUs
  • 10 Pistols
  • 15 Pull-ups

Elements

20:00 AMRAP of:

  • 5 Push-ups
  • 10 Ring Rows
  • 20 Squats

 

Monday January 30

January 29th, 2017
by:

Events

Rep Your Gym Competition
Saturday, February 18th
Register here.

2016-12-30 18.39.58 2016-12-30 18.40.05 2016-12-30 18.40.13

WOD

For time
9-7-5 of:

  • L-Pull-ups
  • Clusters

Rx+: as written (fight to keep legs straight, but a slight knee bend is allowed), 135/105#
Rx: Strict Pull-up, 95/65#
Fit: Banded Strict Pull-ups, 65/45#

Elements

6 Rounds of:

  • 8 Hard Jumping Pull-ups (have bar 8-12″ above head)
  • 12 DB Thrusters, 30s/20s
  • 16 Mt. Climbers (2-ct)

Strength / Skillwork

Snatch-grip Deadlift
3-3-3-3-3-3-3-3
40-50-60-70-80-85-85-85%

Week of January 30 through February 4

January 29th, 2017
by:

Upcoming Events

SMR Workshop – Saturday, February 4th – 12pm-2pm – Do 1 or 2 hours. Sign-up at FTX.
Rep Your Gym Partner Competition
– Saturday, February 18th – Register here.
2017 CrossFit Open – February 23 through March 27 – 5 WODs / 5 Weeks – Register here.

Seven Sons Farm

Next delivery is this Saturday, Feb. 4th. Order by this Monday, Jan. 30th.
Delivery is to FTX CrossFit. Ordering is easy.
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.

Cinderella Paleo

Make a New Year’s Resolution. Live Healthy! Start by eating right!

CinderellaPaleoLogocrispyonionscinderellapaleo

Tasty ready to eat meals made from fresh ingredients – quality grass-fed meats free of antibiotics and hormones, and locally grown vegetables that are organic where possible.

Also serving healthy kids’ lunches!

Order here.

CrossFit WODs

For full details on WODs please see Wodify.

Monday – Short WOD of Clusters & L-Pull-ups / Snatch-Grip Deadlift.
Tuesday – Front Rack Lunge / “Mary”.
Wednesday – 15 min. Team AMRAP of Rowing, Burpees & Box Jumps / DB Bench Press & Push-ups Supersets.
Thursday – Snatch Push Press / Chipper w/ DUs, Row, Wall Ball, C&J, MUs & Rope Climb.
Friday – Sumo Squat / Tabata w/ Lunges, Bear Crawl, DUs & Burpees.
Saturday – Squat Clean & T2B / “16.2”.

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/ Jumping Pull-ups & DB Thrusters.
Tuesday – 20 min. AMRAP w/ Push-ups, Ring Rows & Squats.
Wednesday – 20 min. AMRAP w/ Leg lifts, Scissors, Flutter Kicks & Ball Slam Burpees.
Thursday – 20 min. AMRAP w/ Slam Balls, Singles, MBSC & Ring Rows.
Friday – Do main WOD today.
Saturday – No Elements on Saturdays.

Saturday January 28

January 27th, 2017
by:

 2017-01-24 06.00.45

Strength / Skillwork

Back Squat
3-3-3-3-3-1-1-1-1-1
40-50-60-70-80% @ 3 reps
90-92-95-97-100% @ 1 rep

WOD

Lunge 3 Indoor laps
EMOTM stop to do Push-ups

Rx+: Carry a 25/15# plate for all the lunges, 8 push-ups on the beep
Rx: No weight, 6 push-ups on the beep

Friday January 27

January 26th, 2017
by:

Events

Rep Your Gym Competition
Saturday, February 18th
Register here.

2016-12-30 18.39.58 2016-12-30 18.40.05 2016-12-30 18.40.13

Strength / Skillwork

Push Press
3-3-3-3-3-1-1-1-1-1
40-50-60-70-80% @ 3 reps
90-92-95-97-100% @ 1 rep

WOD

:20 On / :20 Off (to Transition), ALT stations, 6x Through

  • Weighted Pull-ups
  • Box Jumps
  • Row for Cals
  • Sandbag Lunges (in-place)

[Same weight for men and women on sandbags]
Rx+: 30/15# DB for weighted Pull-ups, 36/30″ Box, 50# Lunges
Rx: Strict Pull-up, 30/24″Box, 30# Lunges

Elements

6 Rounds For Time

  • 300m Row
  • 15 Push-ups
  • 10 Scissor/Leg Lifts combos

Thursday January 26

January 25th, 2017
by:

Events

Rep Your Gym Competition
Saturday, February 18th
Register here.

2016-12-30 18.40.222016-12-30 18.39.582016-12-30 18.39.16

Strength / Skillwork

Bench Press
3-3-3-3-3-1-1-1-1-1
40-50-60-70-80% @ 3 reps
90-92-95-97-100% @ 1 rep

WOD

Fight Gone Bad (style) 1:00 intervals of everything, Rest 1:00, 3 rounds through.

  • KB Figure 8 w/ uppercut
  • DB Scott-Bobs (1-ct)
  • SB Chest Throws (on a beam)
  • BB Hang Clean
  • Air Squats to a 12″ box

ATTENTION! 4 points per “full” scotty bob. 1 Push-up, 2 Pull, 3 Push-up, 4 Pull.
Rx+: 35/25# KB, 30s/20s DB, 20/15# SB, 95/65# BB
Rx: 30/20# KB, 20s/12s DB, 15/10# SB, 75/45# BB

Elements

1:00 intervals, NO Rest, 4x

  • Russian KBS, 30/20#
  • Push-ups
  • Ball Slams, 30/20#
  • MB Hang Clean
  • Air Squat to a box

Wednesday January 25

January 24th, 2017
by:

Events

Rep Your Gym Competition
Saturday, February 18th
Register here.

Feb2017_RepYourGym_Masters1 Feb2017_RepYourGym_Masters2 Feb2017_RepYourGym_Masters3

Strength / Skillwork

Front Squat
3-3-3-3-3-1-1-1-1-1
40-50-60-70-80% @ 3 reps
90-92-95-97-100% @ 1 rep

WOD

For Time
40 Indian Sit-up-Burpee-Box Jumps, 24/20″
[Do NOT underestimate this one]

Rx+: as written, nothing tricky with the ISUs.
Rx: Indian sit-ups may be done from a raised surface, such as the blue gym mat or up to 5 folded yoga pad pieces, to make it easier for your heels to get under your hips.

Elements

20:00 AMRAP

  • 10 Leg Lifts (2-ct)
  • 10 Scissors
  • 10 Flutter Kicks
  • 10 Ball Slams-Burpees, 30/20#

Tuesday January 24

January 23rd, 2017
by:

Events

Rep Your Gym Competition
Saturday, February 18th
Register here.

Feb2017_RepYourGym_Scaled2Feb2017_RepYourGym_Scaled1Feb17_RepYourGym_Scaled3

Strength / Skillwork

Deadlift
3-3-3-3-3-1-1-1-1-1
40-50-60-70-80% @ 3 reps
90-92-95-97-100% @ 1 rep

WOD

Class-Wide Team WOD: # of athletes x reps in the WOD + a bag holder
(One athlete must hold a bag overhead for 1:00, switch EMOTM. If they need to bring the bag down everyone must stop doing reps until they lift the bag up again. )

  • 25 Indian Sit-ups
  • 50 Russian KBS
  • 50 KB Squats (any hold)
  • 50 KB Lunges (any hold)
  • 50 Wall Balls
  • 25 MBSC

30/20# Bags   /   55/35# KB   /    20/14# MB

Elements

4 Rounds, For TIme:

  • 30 Russian KBS, 30/20#
  • 30 KB Lunge
  • 30 KB Presses, Alt. every 5 reps