Monday September 24

September 23rd, 2018
by:

Tomorrow!

092518Tasting

Strength / Skillwork

Back Squat
5-3-1-3-5
75-85-95-90-85%
If you accomplished this last week go 5 or 10 pounds heavier.

WOD

EMOM (max. 15 rounds)

  • 4 Thrusters
  • 6 Hang Cleans
  • 8 Deadlifts

If you somehow complete all 15 rounds, then immediately perform tie break.
Rx: 85/50#, Tie break = Max# of pull-ups
Rx+: 115/75#, Tie break = Max# of C2B

Stop once you’ve failed to complete the work in a given minute. If you didn’t get past the 5th round, then finish 5 rounds of work at your own pace ignoring the clock.
Score is number of completed rounds and reps of the final failed round. If you complete all 15 rounds, then score is 15 + tie break reps.

Elements

EMOM for 15:00

  • 15 Mountain Climbers
  • 10 R-KBS 35/25#
  • 5 Goblet Squats 35/25#

Start at the top at the top of each minute, even if you do not finish. 450 Possible points.

Week of September 24 through 29

September 23rd, 2018
by:

092518Tasting

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. The next one is Monday, October 1st. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity! We are starting a new section of the Bible (Joshua – 2 Kings). The Kingdoms Book is available for free to those participating.

cover-kingdoms

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is Saturday, October 27th. Order by Tuesday, October 23rd.
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 September 22

September 21st, 2018
by:

Specialty Classes

Family WOW! – 10:00 am

Strength / Skillwork

Deadlift
5-3-1-3-5
75-85-95-90-85%

WOD

3 rounds for time:
6 Bar Facing Burpees
12 Power Snatches 75/45
24 Cal Row
48 Air Squats

Rx+: 115/75
20 min time cap

Elements

3 rounds for time:
6 Burpees
12 DB Snatches 35/20
400m Run
24 Air Squats

BilskeDeadlift

Friday September 21

September 20th, 2018
by:

Strength / Skillwork

Bench Press
5-3-1-3-5
75-85-95-90-85%

WOD

10:00 AMRAP
5 C2B
10 Cal. Row/ Bike
15 Thrusters 75/45

Rx+: Ring or Bar Muscle Ups
Start on either rower or bike and alternate each round.

Elements

4 rounds for time:
20 Step Ups (Knee high box)
20 Alt. DB Clean and Jerk 30/20

5 Squat Jumps at the top of each minute starting at 1:00.

JessicaMU.jpg

Thursday September 20

September 19th, 2018
by:

Strength / Skillwork

400m Run for time

then

Do as many of these as desired, given time constraints:

  • Pull-ups
  • C2B
  • Ring Dips
  • Bar Muscle-ups
  • Ring Muscle-ups

WOD

Pick 1 of our 3 Intro WODs

Elements

Do main WOD

FTXBathroomShower

We have really great facilities, please tell others about us!

 

Wednesday September 19

September 18th, 2018
by:

Specialty Classes

FTX Gold (65+) – 2:30pm

Strength / Skillwork

Shoulder Press
5-3-1-3-5
75-85-95-90-85%

WOD

Rx:
1:00 Max Box Jump/Step Overs 20/12
1:00 Alt. DB Hang Clean and Jerk 35/20
2:00 to run 300m
-then-
2:00 rest

Rx+:
1:00 Max Box Jump Full Over 20/12
1:00 Alt. DB Hang Clean and Jerk 50/35
2:00 to run 400m
-then-
2:00 rest

repeat for 3 total rounds

Score for each round is total reps for the first 2 minutes plus the left over seconds from the run under 2 minutes.
300m is to the Knollwood St. sign and back.
Use small boxes for Rx+

Elements

FGB style:

  • Russian KB Swings 35/25
  • Walking Lunges
  • Alt. DB Clean and Jerk 30/20
  • Slam Balls 20/16
  • Burpees
  • – rest-

KayleeBallSlam

Tuesday September 18

September 17th, 2018
by:

Specialty Classes

Yoga 7:30pm

Strength / Skillwork

Back Squat
5-3-1-3-5
75-85-95-90-85%

WOD

5 rounds of 2:00 on/1:00 off

  • 4 HSPUs
  • 6 Pull Ups
  • 8 Air Squats

Rx+: Strict HSPU and Pull Ups, Pistols

Elements

5 rounds of 2:00 on/1:00 off

  • 4 Push Ups
  • 6 Ring Rows
  • 8 Air Squats

LeidyBenchPress

Monday September 17

September 16th, 2018
by:

Bible Reading Group

We are meeting tonight at 8:30pm. Open to all. We are starting a new section.

cover-kingdoms

Strength / Skillwork

Clean Complex

  • High Hang Clean
  • Hang Clean
  • Clean

WOD

“Grace”

30 Clean & Jerks 135/95#

Elements

AMRAP 10

  • 4 Push Ups
  • 6 Renegade Rows
  • 8 DB Cleans
  • 10 DB Thrusters

30#/20#

Week of September 17 through 22

September 16th, 2018
by:

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Due to Labor Day we are doing the 2nd and 3rd Mondays this month, so the next one is Monday, September 17th. 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 at 7:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, October 27th. Order by Tuesday, October 23rd.
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 September 15

September 14th, 2018
by:

Today

Rowing Marathon – Today Saturday, 9/15 at noon. Come with your 2, 3 or 4 person team. It’s FREE. We will have snacks, massages and more.

Strength / Skillwork

None today

WOD

We are going to make another attempt to run our O’Course. The weather has not cooperated so far this season. If it decides to rain, then we will do the Elements/Alternate WOD instead.

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/Alternate WOD

4 Rounds for time of:

  • Row 500m
  • 20 Mt. Climbers (Rx+ 2ct)
  • 10 Ring Rows (Rx+ Pull-ups)
  • 10 Hanging Knee Raise (Rx+ T2B)
  • 10 Shuttle Run Lengths [Beam to Beam]
  • 10 Bench Dips, Straight Legs (Rx+ Ring Dips)
  • 5 Box Jumps, 30/24″

ObstacleCourseNew

Friday September 14

September 13th, 2018
by:

Upcoming Events

Rowing Marathon – Tomorrow Saturday, 9/15 at noon. Form your 2, 3 or 4 person team. It’s FREE. We will have snacks, massages and more.

 

Strength / Skillwork

Deadlift
6-4-2-4-6
70-80-92-87-80%
If you accomplished this last week go 5 or 10 pounds heavier.

WOD

“Jackie”
For Time

  • 1,000 Meter Row
  • 50 Thrusters (45/35 lb bar)
  • 30 Pull-Ups

If you haven’t been lifting regularly or are newer, then choose either:
a) 1000m Row, and then 2 rds of 25 Thrusters & 15 Pull-ups
b) 1000m Row / 30 Thrusters / 20 Pull-ups

Elements

4 rounds for time:

  • 250m Row
  • 12 DB Thrusters 15/12#
  • 8 Ring Rows

Rowers

Thursday September 13

September 12th, 2018
by:

Upcoming Events

Rowing Marathon – This Saturday, 9/15 at noon. Form your 2, 3 or 4 person team. It’s FREE. We will have snacks, massages and more.

 

Strength / Skillwork

Front Squat
6-4-2-4-6
70-80-92-87-80%
If you have not been front squatting regularly then drop a few pounds or percentage points per set.
If you accomplished this last week go 5 or 10 pounds heavier.

WOD

Jack

Complete as many rounds as possible in 20 minutes of:

  • 10 Push Press 115/75#
  • 10 KB Swings, 55/35#
  • 10 Box jumps, 24/20″

jack

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Elements

20-Minute AMRAP of:

  • 10 DB Push Press, 30/20
  • 10 Russian Kettlebell Swings, 35/25
  • 10 Box Step Ups

Wednesday September 12

September 11th, 2018
by:

Specialty Classes

FTX Gold (65+) at 2:30pm

Strength / Skillwork

Warm-up and then 2RM High-hang Clean

WOD

4x Each (No time component)

  • Max Reps Bench Press
  • Max Reps Pull Ups

Rx: Bench 1/2 BW, Green Banded Pull Ups
Rx+: Bench 3/4 BW, Blue Banded Pull Ups

“Lynne”

5 Rounds of: (No time component)

  • Max. reps of BW Bench Press
  • Max. reps of Pull-ups

Record reps for score.
There is not time component. Get plenty of rest between sets.

MissionReadyPullup

Elements

5 rounds for time:
10 Banded Pull Ups
10 PR Push Ups
10 Sit Ups
10 Air Squats

PR stands for Palm Release. Leave fingertips on the ground. 

Tuesday September 11

September 10th, 2018
by:

Seven Sons Farm

Next delivery is this Saturday, September 15th. Order by tonight, September 11th.
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

Yoga @ 7:30pm

Strength / Skillwork

Shoulder Press
6-4-2-4-6
70-80-92-87-80%
If you accomplished this last week go 5 or 10 pounds heavier.

WOD

AMRAP 20:00

  • 30 DUs
  • 10 Deadlifts 165/105
  • 9 Wall Balls 20/14 @ 10’/9′
  • 8 T2B
  • 7 Wall Balls
  • 6 Deadlifts

Elements

For Time:

  • 500 Jump Rope
  • 40 Mountain Climbers (1-ct)
  • 30 Burpees
  • 20 KB Deadlifts 70/55
  • 10 Ring Rows

WTCNeverForget

Never forget!

Monday September 10

September 9th, 2018
by:

Bible Reading Group

We are meeting tonight at 8:30pm. Open to all. We are starting a new section.

cover-kingdoms

Strength / Skillwork

Back Squat
6-4-2-4-6
70-80-92-87-80%
If you accomplished this last week go 5 or 10 pounds heavier.

WOD

5 rounds

  • 5 Hang Cleans
  • 5 Front Squats
  • 5 Push Presses
  • 5 Bar Facing Burpees
  • 5 Indian Sit Ups

Rx: 75/45
Rx+: 115/80

Elements

AMRAP 16:00

  • 5 DB Man Makers 30/20
  • 5 Cal. Row

Increase Row by 5 calories each round

Week of September 10 through 15

September 9th, 2018
by:

Rowing Marathon – Starts this next Saturday, 9/15 at noon. Form your 2, 3 or 4 person team. It’s FREE. We will have food tasting, massages and more.

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Due to Labor Day we are doing the 2nd and 3rd Mondays this month, so the next one is Monday, September 10th. 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 at 7:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is this Saturday, September 15th. Order by this Tuesday, September 11th.
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 September 8

September 7th, 2018
by:

Bible Reading Group

This Monday at 8:30 pm. Open to all. Very casual group. We are starting a new section of the Bible, so it’s a perfect time to join us.

Strength / Skillwork

Deadlift
6-4-2-4-6
70-80-92-87-80%

WOD

E3MOM for 6 rounds

  • 400m Run
  • 6 Alt. DB Snatches

Rx: 45/30#
Rx+: 70/50#

Elements

E3MOM for 6 rounds

  • 200m Run
  • 12 Alt. DB Snatches 30/20

SonnyRunning

Friday September 7

September 6th, 2018
by:

Strength / Skillwork

Bench Press
6-4-2-4-6
70-80-92-87-80%
Use safety catches!

WOD

Partner MetCon
10:00 AMRAP

Partner 1: 50′ weighted walking lunge 2 DBs 35#/20#
Partner 2: max burpee box jump overs 24″/20″

Switch after every 50′ lunge is complete.
Score = # of complete 50′ lunge walks x # of BBJO

Rx: front rack lunges, Open rules for burpee box jump overs, except may step-up.
Rx+: overhead lunges, Open rules for burpee box jump overs, i.e. two foot take off.

Elements

10:00 AMRAP

  • 20 walking lunges
  • 15 box jumps 20″/18″
  • 10 DB push press 30#/20#

JoeLunges

Thursday September 6

September 5th, 2018
by:

Strength / Skillwork

High Hang Clean
2rm
The purpose of high-hang cleans is to work on the catch. Those who struggle with the squat focus on catching low with an upright torso. Those who have good squat depth focus on stability and catching high. 

WOD

15-12-9-6-3

  • cal. bike
  • wall balls

Rx: 20#/14#
Rx+: 30#/20#

Every time you return to the bike press “STOP” 2x and begin pedaling. 

Elements

21-15-9

  • wall balls 14#/10#
  • cal. row

AssaultBikeDanF

Wednesday September 5

September 4th, 2018
by:

Specialty Classes

FTX Gold (65+) – 2:30pm

Strength / Skillwork

Shoulder Press
6-4-2-4-6
70-80-92-87-80%

WOD

20 min time cap:

  • 10 burpees
  • 20 pull-ups
  • 30 PR push ups
  • 40 russian KB swings 55#/35#
  • 50 box jumps 24″/20″
  • 40 russian KB swings
  • 30 PR push ups
  • 20 pull-ups
  • 10 burpees

Palm Release push ups: Lift palms at the bottom of the push up but fingertips may stay on the ground. 

Elements

20:00 AMRAP

  • 10 burpees
  • 20 step ups
  • 20 russian swings 35#/25#
  • 10 ring rows

agility-rings

Tuesday September 4

September 3rd, 2018
by:

Specialty Classes

Yoga @ 7:30pm

Strength / Skillwork

Back Squat
6-4-2-4-6
Do some light warm-up sets before doing rep scheme
70-80-92-87-80%

WOD

4 rounds

  • 10 Cleans
  • 8 Thrusters
  • 200m run

Rx: 75/45# BB
Rx+: 95/65# BB

The BB wt. should be light enough so that you can do the 1st round of bar work unbroken.

Elements

4 rounds

  • 25 air squats
  • 10 push ups
  • 250m row or 200m run

EarlyMorningRun

Monday September 3

September 2nd, 2018
by:

We are closed today.

Have a great Labor Day Weekend!

LaborDayPatriotic.Pixabay

Week of September 3 through 8

September 2nd, 2018
by:

Rowing Marathon – Starts Saturday, 9/15 at noon. Form your 2, 3 or 4 person team. It’s FREE. We will have food tasting, massages and more.

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Due to Labor Day we are doing the 2nd and 3rd Mondays this month, so the next one is Monday, September 10th. 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 at 7:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, September 15th. Order by Tuesday, September 11th.
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 September 1

August 31st, 2018
by:

We will be closed this Monday on Labor Day

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

Friday August 31

August 30th, 2018
by:

We will be closed Monday for Labor Day

Strength / Skillwork

Front Rack Lunge
3/3 – 3/3 – 3/3 – 3/3 – 3/3
50-60-70-80-80%
Start with an empty barbell and work your weight up if you do not have an estimated 1RM.

WOD

“The Hecht”

Rx+:
70 Double-Unders
60 Calorie Row
50 DB/KB Lunges, 20s/15s
40 Slam Balls, 30/20#
30 Burpees
20 GHD S/U
10 C2B
[Repeat @ 1/2 rep scheme
35,30,25,20,15,10,5]

Rx:
210 Singles
60 Calorie Row
50 Lunges
40 Slam Balls, 20/15#
30 Burpees
20 Leg Lifts
10 Jumping C2B

Today there will be a 30:00 Cap

Elements

Do  the RX level, but do not do the 2nd round of 1/2 rep schemes. Also, Jumping Pull-ups instead of C2B

JoannaKBPress

Thursday August 30

August 29th, 2018
by:

We will be closed Monday for Labor Day

Strength / Skillwork

Bench Press
8-5-3-5-8
70-80-90-85-75%

WOD

“Macho Man”

EMOM for as Long as Possible

  • 3 Power Cleans (185/135 lb)
  • 3 Front Squats (185/135 lb)
  • 3 Jerks (185/135 lb)

Each minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.
Rx+ – As written. Only attempt if you can clean and front squat 255 lbs+
Rx – Use a wt. that’s 70% of your 1RM Clean. Record wt. used. 99% at FTX will be Rx. It’s OK.
“This is the equal but opposite test of the ‘Bergeron Beep Test’. My contention is that an athlete who can get 16+ on BOTH tests has the work capacity to qualify for The Games. BTW, Rich Froning did 20+ rounds with 205#.” – Ben Bergeron

HannahSnatch

Elements

5 Rounds for time: (20 min. time cap)

  • 500m Row
  • 25 Leg Lifts
  • 15 Squats
  • 10 Ring Rows

Wednesday August 29

August 28th, 2018
by:

Specialty Classes

FTX Gold (65+) – 2:30pm

Strength / Skillwork

Deadlift
8-5-3-5-8
70-80-90-85-75%

WOD

No measure
4 Rounds of:

  • 20 V-Ups
  • 10 Back-Hip Extensions (wt. optional)
  • 5 Wt. Pull-ups
  • 1 Skin the cat

Record best set of 5 Wt. Pull-ups

Elements

16:00 AMRAP
(Use a red or blue band for exercises that say “w/ Band”)

  • 16 Cal Row
  • 16 Leg Lifts
  • 16 Good Mornings w/ Band
  • 16 Strict Presses w/ Band
  • 16 Scissors

RogueBands

Tuesday August 28

August 27th, 2018
by:

Specialty Classes

Yoga at 7:30pm

Strength / Skillwork

None Today

WOD

Filthy Fifty

For time:
50 Box jump, 24/20″
50 Jumping pull-ups
50 Kettlebell swings, 35/25#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35#
50 Back extensions
50 Wall ball shots, 10’/8′ – 20/14#
50 Burpees
50 Double unders

Elements

Do a scaled version of the main WOD. Here are 3 ways to scale it, going from easier to harder.
Easier – Do 1/2 the reps
Medium – Eliminate 3-4 of the movements.
Harder – Do all, but partition the movements into 2 sets of 25 for each exercise versus 1 set of 50.

In the comments of your score, put which version you did.

FilthyFifty

Monday August 27

August 26th, 2018
by:

Strength / Skillwork

Shoulder Press
8-5-3-5-8
70-80-90-85-75%

WOD

“Elizabeth”
For time:
21-15-9

  • Clean 135/95#
  • Ring Dips

Elements

14:00 AMRAP

  • 10 Cal Bike
  • 10 Push-ups
  • 10 Ring Rows
  • 10 Box Dips
  • 10 Walking Lunges (2ct)

KBPress

Week of August 27 through September 1

August 26th, 2018
by:

Rowing Marathon – Starts Saturday, 9/15 at noon. Form your 2, 3 or 4 person team. It’s FREE. We will have food tasting, massages and more.

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is this Monday, August 6th. 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 at 7:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, September 15th. Order by Tuesday, September 11th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WODs

Please look at Wodify for the daily WOD announcements. They are available a week in advance. We’ll post next day’s WOD here the day before.

Saturday August 25

August 24th, 2018
by:

We are only going to have regular classes at 8am and 9am.

FTX In-house Mini-Competition

Our in-house Mini-Comp is from 10am-2pm. We will have food tasting sponsored by Origin Meals.

Tasting082518

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

Friday August 24

August 23rd, 2018
by:

Strength / Skillwork

If you can’t do T2B, then work on those instead of doing the Shoulder Press.

Shoulder Press
8-5-3-5-8
70-80-90-85-75%
If you want to go all out on the WOD and get a good time, then don’t do strength today or do it after the WOD.

WOD

For Time:
5–10–15–20–15–10–5 Reps of
Overhead Squats (115/75 lb)
Toes-to-Bar

This was one of the 2016 Granite Games qualifiers.
Scale as needed.

This year, our very own Jessica Schwartz will be competing as a Pro Individual at the Granite Games (Thursday, September 6th – Sunday, September 9th)

JessicaSprint_Event6

Photo courtesy of CrossFit

Elements

15:00 AMRAP

  • 200m Row
  • 20 Goblet Squats 20/15#
  • 20 Hanging Knee Raises

Thursday August 23

August 22nd, 2018
by:

Strength / Skillwork

  • Max Double-unders
  • Wt. Pull-ups 1-1-1-1-1-1-1

WOD

Happy Birthday Al!
7th Birthday @ FTX
——————————-
Go in any Order! (23:00 Cap)
23 Deadlift
23 Box Jump
23 Calorie Row
23 Cleans
23 Burpees
23 Wall Balls
23 Jerks (from a rack)*

*Use the same BB but rack it when you get to the Jerk.
RX+: Barbell lifts are done @ 100/70% BW, 30/24″ Box, 30/20# MB
Rx: Barbell lifts are done @ 70/50% BW, 24/20″ Box, 20/14# MB

AlColdSteel

Elements

23:00 AMRAP

  • 23 KB Deadlift 35/25#
  • 23 Step-ups to a 12″ Box
  • 23 Goblet Squats 35/25#
  • 23 Leg Lifts
  • 23 Russian KBs 35/25#

Wednesday August 22

August 21st, 2018
by:

#FTXAugustMust – Participation in our August series of mini-challenges is a must! Video your performances, log them in Wodify and post them with the tag #FTXAugustMust to win prizes. And of course – earn bragging rights, especially if you beat Al! Each of the mini-challenges will be 1 minute or less. Some will involve traditional movements, while others will be a bit more creative :) Today is the last day of the mini-challenges!

#FTXAugustMust Final and In-house mini-competition on 8/25 from 10am-2pm. We will host an in-house mini-competition consisting of ten 2 minute challenges. Cost is $20. We will have prizes, food and more. Proceeds will go to buy a new rower.

Strength / Skillwork

Back Squat
8-5-3-5-8
70-80-90-85-75%

WOD

Fibonacci (Adapted from Games for mere mortals)
For time:
5-8-13 reps of:
– Deficit handstand push-ups
– Deadlifts
Then, lunge 89 ft. with 2 DBs overhead

Rx+: 4″ Deficit (Black 45s), 245/185 DL, 45/30# DBs
Rx: HSPU, 185/135 DL, 30/20# DBs

FraserFibonacci
Image courtesy of CrossFit

Elements

10:00 AMRAP

  • 15 KB Deadlifts 55/35#
  • 10 Lunges (2ct)
  • 5 Shoulder Push-ups

Tuesday August 21

August 20th, 2018
by:

No Yoga tonight – Open Box instead

Strength / Skillwork

Bench Press
8-5-3-5-8
70-80-90-85-75%

BenchPressSml

WOD

For time:
21-15-9

  • Goblet Squats 70/55#
  • Pull-ups
  • KB SDHP 70/55#

Rx+ As written
Rx 55/35#, Pull-ups w/ a blue band
Time cap 12:00

Elements

12:00 AMRAP

  • 12 Goblet Squats 35/20#
  • 12 Ring Rows
  • 12 KB SDHP 35/20#
  • 12 Leg Lifts