Monday December 18

December 17th, 2017
by:

Christmas Schedule

December 22nd – No 6:30pm class. All other classes as usual.
December 23rd – Open only 9am-11am.
December 25th – Closed.

Strength / Skillwork

Shoulder Press
3-3-3-1-1-1
Warm-up sets @ 3 reps, 55-65-75%
Working sets @ 1 rep, 85-95-100% PR

WOD

Happy 31st Birthday Jeff Cisowski, 12/17/1986
Teams of 3
:31 Intervals
12 of Each:

  • Russian KBS
  • Double-Unders
  • Ball Slam
  • REST

(48 Rounds)

– Everyone start on 1 of the active stations and every :31 rotate to the next station.
– Everyone gets their rest after their Ball Slam station.
– Each team member will do each station 12x.
-Keep a separate board for the KBS, Jump rope and Ball Slam.
– Count up ALL the reps from each category and put them into WODify. It will add the 3 together for the final teams score. EVERY Rep is 1 point.
Rx+: Everyone must D/U 55/35# KB, 50/30# SB
Rx: Everyone must do Singles, 35/25# KB, 30/20# SB

Jeff16.1

Elements

4 Rounds of:

  • 12 Push-ups
  • 17 Ring Rows
  • 19 Air Squats
  • 86 Flutter Kicks (1-ct)

Week of December 18 through 23

December 17th, 2017
by:

Christmas Schedule

December 22nd – No 6:30pm class. All other classes as usual.
December 23rd – Open only 9am-11am.
December 25th – Closed.

Upcoming Events

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm
Black Ops Competition – January 27th – 7:30am – 12:30am – All info here / Register here

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold (65+) – Wednesday 2:30pm – 3:30pm
Family WOW! – None this week.

FTX Kid’s Classes

Our regular FTX Kid’s Classes (8-13 yr. olds) are held on Tue, Wed, Thu and Fri at 4:30pm.

We are having a special session of kids classes for 4-7 year olds the week of January 2 through 6 (Tuesday through Saturday) from 11am – 12pm each day. You can purchase a 5 session pack ($50) here.

Seven Sons Farm

Next delivery is Saturday, January 6th. Order by Monday, January 1st.
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 December 16

December 15th, 2017
by:

Strength / Skillwork

Speed/Power – Endurance

6-8 athletes per heat of similar ability. Everyone should perform this at least twice, with rest in between.

  • 5 Ball Slam, 20/15#
  • 3 Burpees
  • 1 indoor Lap Sprint

– Start athletes in different spots around the indoor circle.
– Set a direction to run so everyone goes the same way.
– Set up cone 1 color of cone for the corners and then give 1/2 the athletes 1 color to put by their exit/entry point and the other half a different color. Alternate the colors so that it is very clear who belongs to each spot.

WOD

EMOTM, 14 rounds

  • 5 Step-ups w/ KB (Box @ knee height)
  • 10 KB Figure 8 w/ uppercut
  • 5 Push-ups w/ one hand on KB (Alternate hands each minute)

Rd. 15+ is “death-by-rules” 6+11+6 Reps, then 7+12+7 reps and so on.

Rx+: 55/35# KB. During Push-up KB is sitting on ground with handle up. Hand is on top of handle.
Rx: 35/25# KB, No hand on KB during push-up.
[Modify to KBS for anyone who can not get the Fig. 8]
Score is # of successful rounds completed, plus any reps from partial rounds.

MilesKB.jpg

Friday December 15

December 14th, 2017
by:

Winter Kid’s Classes for 4-7 Year Olds!

PeterKids

We will be having Kid’s Classes for 4-7 year olds the week of New Year’s.
FTX Kids (4-7) classes @ 11am-12pm on Tuesday, Wednesday, Thursday, Friday [January 2, 3, 4, 5 + the Family WOW on Saturday 1/6]
You can buy Kids’ Session Packs here.

Strength / Skillwork

Bench Press
3-3-3-3-3-3
55-65-75-85-85-85%

WOD

“The Hecht”
For time: (30:00 Cap)

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

Elements

Do the Rx level of today’s WOD. Also, Jumping Pull-ups instead of Jumping C2B.

 

Thursday December 14

December 13th, 2017
by:

Strength / Skillwork

Snatch Grip Deadlift
3-3-3-3
50-65-80-90%

Hang Snatch
3-3-3-3-3-3
55-65-75-80-85-90%

DuaneSnatch

WOD

60-50-40-30-20-10 of:

  • Double-Under
  • Russian KBS

Rx+: Must D/U, 55/35# KB
Rx: 4:1 Ration on Singles, 35/25# KB

Elements

7 Rounds of:

  • 300m Row
  • 15 Squats
  • 10 Push-ups

Wednesday December 13

December 12th, 2017
by:

Happy Birthday Jessica!

jessicaolysnatchreg2016

Specialty Classes

FTX Gold (65+) – 2:30pm – 3:30pm

Strength / Skillwork

None today.

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 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

Elements

18:00 AMRAP

  • 8 Bench dips
  • 8 Push-ups
  • 12 Hanging Leg Lifts
  • 12 Calorie Row

Tuesday December 12

December 11th, 2017
by:

Upcoming Events

 

Rx, Intermediate/Masters and Beginner divisions for MM and FF. This will be a great partner competition for those brand new to CrossFit to veteran competitors. More info here. Register here.

BlackOps2Banner

Specialty Classes

Yoga – 7:30pm

Strength / Skillwork

Deadlift
3-3-3-3-3-3
55-65-75-85-85-85%

KennDL

WOD

Chipper Teams of 2: Alternate Reps (30:00 CAP)

  • 50 Push-ups (down-up-down)
  • 50 Goblet Squats (Hand KB back and forth)
  • 50 Strict Pull-ups
  • 50 Lunge Jump, 2-ct (both legs is 1 rep)
  • 50 Box Jumps
  • 50 DB Man-makers

Rx+: 70/55# KB, 24/20″ box, 30/20# DBs
Rx: 55/35# KB, Kipping Pull-ups, 20/18″ box, 20/12# DBs

Elements

3 Rounds of:

  • 1 mile bike (1600m)
  • 10 Push-press, 30/20# KBs (double)
  • 10 Thrusters, 25/15# DBs
  • 10 Goblet Squat 30/20# (single)

Monday December 11

December 10th, 2017
by:

Announcements

Welcome Patrick as our newest trainer at FTX CrossFit. Patrick spent several months in our internship program completing over 40 hours of hands-on training. And of course…. wish him a Happy Birthday!

 

Strength / Skillwork

Muscle-up Progression
Max set of M/Us

WOD

25:00 pseudo-AMRAP with 5:00 on / 5:00 off
HAPPY BIRTHDAY Patrick!
[Start wherever you leave off]
Buy in for each 5:00 Round: ’92 D/U
1 Ring M/U
12 OTB Burpees
10 Deadlift

Rx+: 135/95#
Rx: 95/65#, Skip M/U, 200 Singles is allowed for Buy-ins

Elements

25:00 AMRAP
HAPPY BIRTHDAY Patrick!
92 Singles
12 Burpees
10 KB SDHP, 45/30#

Week of December 11 through 16

December 10th, 2017
by:

Upcoming Events

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm
Black Ops Competition – January 27th – 7:30am – 12:30am – All info here / Register here

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold (65+) – Wednesday 2:30pm – 3:30pm
Family WOW! – Saturday 10:00am – 11:00am

FTX Kid’s Classes

Our regular FTX Kid’s Classes (8-13 yr. olds) are held on Tue, Wed, Thu and Fri at 4:30pm.

We are having a special session of kids classes for 4-7 year olds the week of January 2 through 6 (Tuesday through Saturday) from 11am – 12pm each day. You can purchase a 5 session pack ($50) here.

Seven Sons Farm

Next delivery is Saturday, January 6th. Order by Monday, January 1st.
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 December 9

December 8th, 2017
by:

Strength / Skillwork

None today

WOD

Holbrook

Ten rounds, each for time of:

  • 115 pound Thruster, 5 reps
  • 10 Pull-ups
  • 100 meter Sprint
  • Rest 1 minute

HeroJasonHolbrook

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Set-up Barbells in front of or behind the “floating” rig. That is East or West of the rig. Keep the other half of the floor open to Run 3 Lengths, Wall to end of the rubber.
Women’s Rx Barbell weight: 75#
Scaled Option 1: 85/55# Barbells
Scaled Option 2: Wall Balls, 20/14#, Ring Rows

Friday December 8

December 7th, 2017
by:

Strength / Skillwork

Clean & Jerk
3-3-3-1-1-1-1
sets of 3 @ 50-60-70%
Sets of 1 @ 80-90-100% PR

WOD

1 Rouund Compled: 2 reps
2 Rounds: 6 Reps
3 = 12 reps
4 = 20 Reps
5 = 30 Reps
6 = 42 Reps
7 = 56 Reps

8:00 AMRAP*
[*Add 1 Rep per exercise, every Round]
1 Front Squat
1 Rope Climb

Rx+: 135/95# Barbell
Rx: 95/65# Barbell, Pull-ups in lieu of Rope Climb

Elements

16:00 AMRAP
16 DB Snatches, 30/20#
12 Box Jumps, 20/18″
8 Burpees

HeatherFTSquat

Thursday December 7

December 6th, 2017
by:

Strength / Skillwork

None today

WOD

Tempo Gymnastics Day, 5 Rounds

  • 1 Skin-the-Cat OR Front Lever Attempt
  • 4 Push-ups (50X2)
  • 4 Left Side Plank w/ side Bends (1313)
  • 1 Walk Walk + Lateral Traverse as far down the wall as possible ( Alt. directions each round)
  • 4 Ring Rows (4242)
  • 4 Right Side Plank w/ side Bends (1313)

(50X2) :05 down, no pause at the bottom, as afast as possible up, :02 hold at the top
(1313) :01 lowering your hip to the floor, hold for :03, Rise up for :01 into the side plank, hold in the up position for :03
(4242) :04 letting yourself down, hold flat for :02, Pull up for :04, hold at the top for :02

Elements

10 Rounds of:

  • 5 Dips
  • 5 Ring Rows
  • 5 Burpees
  • 150m Row

ftxslamball

Wednesday December 6

December 5th, 2017
by:

Strength / Skillwork

Back Squats
5-5-5-5-5-5
40-50-60-70-80-80%

WOD

FGB – Style 1:00 Intervals for 3 Rounds

  • Double-Unders
  • DB Push-press (2 DBs)
  • Ball Slams
  • KB Fig. 8 w/ uppercut
  • Calorie Bike (1 cal = 3 reps)
  • Rest

Rx+: 45/30# DBs, 50/30# SB, 35/25# KB
Rx: Singles (each 1 counts as 1, but NO Rx+), 30/20# DBs, 30/20# SB, 20/15# KB

Elements

Same WOD as Rx  but no Rest for 4 rounds (20:00). 20/15# DBs, 20/15# SB,  15/10# KB

KBSLo-res

Tuesday December 5

December 4th, 2017
by:

Specialty Classes

7:30pm Yoga

Strength / Skillwork

Deadlift
12-12-12
Rest plenty between Sets, Go 5-15# past your BW for the 3rd set if you are able. This is just warm-up for the WOD.

Box Jumps
2 x :30, max effort

WOD

Three rounds for time of:

  • Row 500 meters
  • 12 Deadlifts: body weight
  • 21 Box jump, 20 inch box

Elements

12 Rounds of EMOTM, then Death-by rules on Rd .13:

  • 2 Burpees
  • 20 Russian KBS, 35/25#
  • 2 Burpees

deadliftmorgan

Monday December 4

December 3rd, 2017
by:

Strength / Skillwork

Bench Press
5-5-5-5-5-5
40-50-60-70-80-80%

WOD

30-21-15-9 of:

  • Burpees
  • Calorie Row

Rx+: Jump over the beam of the rower between burpees
Rx: Step over the rower

Elements

20:00 AMRAP

  • 20 Russian KBS, 30/20#
  • 20 Push-ups
  • 20 Scissors
  • 20 D/U – 80 Singles

AlexRow

Week of December 4 through 9

December 3rd, 2017
by:

Upcoming Events

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm
Black Ops Competition – December 16th – 7:30am – 12:30am – All info here / Register here

BLACK_OPS_BANNER_AD

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold (65+) – Wednesday 2:30pm – 3:30pm
Family WOW! – Saturday 10:00am – 11:00am

FTX Kid’s Classes

Our regular FTX Kid’s Classes (8-13 yr. olds) are held on Tue, Wed, Thu and Fri at 4:30pm.

We are having a special session of kids classes for 4-7 year olds the week of January 2 through 6 (Tuesday through Saturday) from 11am – 12pm each day. You can purchase a 5 session pack ($50) for that week here.

Seven Sons Farm

Next delivery is Saturday, January 6th. Order by Monday, January 1st.
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 December 2

December 1st, 2017
by:

FTX Annual Christmas Party Tonight!

FTX Annual Christmas Party is this Saturday, December 2nd at 6:30pm
The whole family is invited!
Potluck dinner, White Elephant Game*, and more.
– Main courses – Last name H-P
– Side dishes & appetizers – Last name R-Z
– Desserts – Last name A-G
Nobody has ever left a FTX potluck event hungry. Our crew knows how to feed hungry fit people!
Bring your own adult beverages. There will be games, prizes and fun for the kids.
* White Elephant Game – Something you already have or don’t spend more than $10.

FTXChristmas2015

Strength / Skillwork

Power/Speed – Endurance

Up to 4 athletes per heat. Everyone should perform this at least twice, with rest in between.

  • 3 Leg Lifts
  • 3 Push-up
  • 3 Squats
  • 3 Calorie Bike

WOD

:30 Intervals, 6x

  • Ball Slams
  • Box Jumps
  • Pull-ups
  • Burpees
  • Wall Balls
  • Rest

Rx+: 30/20# SB, 24/20″ Box, 20/14# MB
Rx: 20/15# SB, Step-ups knee height box, Ring Rows, 14/10# MB

Friday December 1

November 30th, 2017
by:

Upcoming Events

FTX Annual Christmas Party is this Saturday, December 2nd at 6:30pm
The whole family is invited!
Potluck dinner, White Elephant Game*, and more.
– Main courses – Last name H-P
– Side dishes & appetizers – Last name R-Z
– Desserts – Last name A-G
Nobody has ever left a FTX potluck event hungry. Our crew knows how to feed hungry fit people!
Bring your own adult beverages. There will be games, prizes and fun for the kids.
* White Elephant Game – Something you already have or don’t spend more than $10.

FTXChristmas2015

Strength / Skillwork

None today. Get ready for the WOD

WOD

christmas-2973329_1280

The 12 Days of Christmas FTX 2.0

  1. Rope Climb
  2. Strict Pull-ups
  3. DB Thrusters 45/30s
  4. Ball Slams 50/30#
  5. T2B
  6. Box Jumps 24/20″
  7. Burpees
  8. KBS 55/35#
  9. Wall Ball 30/20#
  10. Calorie Row
  11. Snatches 115/75#
  12. TGU 55/35#

Rx: 30s/20s DB, 30/20# SB,  Hanging Leg Raise,  35/25# KB, 20/14# MB, 95/65# BB

Rep scheme is to the tune of the 12 Days of Christmas Song.

On the first day of Christmas… 1 Rope Climb
On the second day of Christmas… 2 Strict Pull-ups and 1 Rope Climb
On the third day of Christmas… 3 DB Thrusters, 2 Strict Pull-ups and 1 Rope Climb
and so on…

Elements

12 Days of Christmas for Elements!

  1. Jumping C2B Pull-up
  2. Ring Rows
  3. Bench/Box Dips
  4. Box Jumps, 20/18″
  5. Prisoner Squats (1.5 rep)
  6. Leg Lifts
  7. Push-ups
  8. Flutter Kicks (2-ct)
  9. Air Squats
  10. Oil Drills
  11. Lunges (2-ct)
  12. Burpees

Thursday November 30

November 29th, 2017
by:

Upcoming Events

Bible Reading Group – 1st & 3rd Tuesdays of the month @ 8:30pm
FTX Christmas Party – This Saturday, December 2nd – 6:30 pm.!!! Event info here.

FTXChristmas2015
Black Ops Competition – December 16th – 7:30am – 12:30am – All info here / Register here

BLACK_OPS_BANNER_AD

Strength / Skillwork

Bar Muscle-ups

Ring Muscle-ups

WOD

No Measure Muscle-Up Progression Day
TAKE YOUR TIME!
3 Rounds of:
5 Belly Button to Bar Kip
5 Jumping Bar M/U
5 Russian Dips
:05 False Grip Hang on the rings
5 Ring M/U “head-butt” transitions
[Max attempt M/U or Pull-up or Hard Ring Row]

Do the Russian Dips from 2 plyo boxes or the Matador Bars. Use your feet as needed to help push off the floor to progress the exercise. https://www.youtube.com/watch?v=SqWNEmK9oek

Elements

6 Rounds for time of (Rx version):

  • 10 Push-ups
  • 15 Hanging Knee Raises
  • 20 Air Squats

6 Rounds for time of (Rx+ version):

  • 1 Rope Climb
  • 10 Handstand Push-ups (Kipping allowed)
  • 15 K2E
  • 20 Air Squats

Wednesday November 29

November 28th, 2017
by:

Strength / Skillwork

HSPUs
Warm-up to a max set

PullupAC

WOD

“Deck of Cards” Teams of 3 or more (25:00 CAP)

  • Hearts – DB Step-ups, 30/20#
  • Spades – DB Push-press, 30/20#
  • Diamonds – KB Crossover Lunge, 35/25#*
  • Clubs – Russian KBS, 35/25#
  • Joker (2 per deck) – 15 Burpees per Joker

*A teammate may take some poundage for another teammate who can not or should not do 119 reps at 35/25# on the crossover lunge. (i.e. if a lady on 1 team wants to do 20# another lady could do 30# or a man could 40#)
– Each team gets a deck of cards to go through For Time.
– Teammates may help one another with their reps.
– Teams may pull 2 cards at a time, but have to finish the numbers on both completely before they pull 2 more.
– Cards 2 to 10 are worth face value for reps, Royals are 15 reps, Aces are 20 reps.

Elements

24:00 AMRAP

  • 24 Mt. Climbers (1-ct)
  • 24 Ball Slams, 20/15#
  • 24 Walking Lunges

Tuesday November 28

November 27th, 2017
by:

Announcements

No Yoga tonight. We apologize for the inconvenience. We will have Open Box instead.

Strength / Skillwork

Ring Muscle-ups

Bar Muscle-ups

NickMU

WOD

4 Rounds of:

  • 4 Cleans
  • 8 Pull-ups
  • 16 yard (2 beams) Bear Crawl Bag Drag
  • 32 Calorie Row

Rx+: 155/105# BB, Strict pull-up, 50/30# Bag
Rx: 115/75# BB, Kipping allowed, 30/20# Bag
Crawl and Drag: The main technique is to have the bag between your feet when you are on all 4s, Reach back with 1 arm to the top of the bag and pull it forward and thump it as far forward as you can and then bear crawl past it until it is between your feet again.

Elements

4 Rounds of:

  • Run 600m Outside (3 laps)
  • Bike 1 mile
  • 40 Step-ups
  • Rest 1:00

Monday November 27

November 26th, 2017
by:

Strength / Skillwork

Olympic Lifting Total

Warm-up to make 3 attempts for a max in each lift

  • Snatch
  • Clean & Jerk

If you haven’t been lifting regularly, don’t attempt a max. Do 3-3-3 of each instead. And if you aren’t familiar with the Olympic lifts, then spend time working on components of each.

WOD

None today. Concentrate on the Olympic Lifts. Remember that mechanics and range of motion trump speed and weight.

Elements

16:00 AMRAP

  • 10 Calorie Row
  • 15 Wall Balls, 14/10#
  • 30 Russian Twist (1-ct)

Use any 10# object for your Twists

Week of November 27 through December 2

November 26th, 2017
by:

Black Friday Sale (Good until Monday 8:30pm)

1. 15% off on our Blonyx products. (Unlimited members get 25% off).
hmb-creatine_1500xhmb-sport_1500x
2. Extra $2 on $20 FTX Store Credit. Purchase any item today at FTX. Record it on our store sheet as usual, and write “Store Credit Special” next to your name, and you’ll get $22 worth of store credit for $20.

currency-2151398_640

3. Upgrade your membership in December for only $5.

Send an email to trainer@ftxcrossfit.com requesting the upgrade. Unless otherwise requested the upgrade will remain in effect after December at current rates.

4. Pre-order a case of FitAid for $55 (Unlimited Members $50)

Write your name on the store sheet and write “Pre-order Case of FitAid” and note flavor you want, i.e. “Original/Recovery”, “Rx”, “GolfAid”, etc. You can also e-mail trainer@ftxcrossfit.com requesting the FitAid cases.

5. Buy any 2 N53 Products and get the 3rd Free!

Select 3 N53 products, and you’ll be charged for the 2 highest priced items.

Upcoming Events

Bible Reading Group – 1st & 3rd Tuesdays of the month @ 8:30pm
FTX Christmas Party – December 2nd – 6:30 pm. Event info here.

FTXChristmas2015
Black Ops Competition – December 16th – 7:30am – 12:30am – All info here / Register here

BLACK_OPS_BANNER_AD

Specialty Classes This Week

Yoga – None this week. Sorry!
FTX Gold (65+) – Wednesday 2:30pm – 3:30pm
Family WOW! – Saturday 10:00am – 11:00am

FTX Kid’s Classes

Our regular FTX Kid’s Classes are held on Tue, Wed, Thu and Fri at 4:30pm.

Seven Sons Farm

Next delivery is Saturday, January 6th. Order by Monday, January 1st.
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 November 25

November 24th, 2017
by:

Black Friday Sale (Good all this week)

1. 15% off on our Blonyx products. (Unlimited members get 25% off).
hmb-creatine_1500xhmb-sport_1500x
2. Extra $2 on $20 FTX Store Credit. Purchase any item today at FTX. Record it on our store sheet as usual, and write “Store Credit Special” next to your name, and you’ll get $22 worth of store credit for $20.

currency-2151398_640

3. Upgrade your membership in December for only $5.

Send an email to trainer@ftxcrossfit.com requesting the upgrade. Unless otherwise requested the upgrade will remain in effect after December at current rates.

4. Pre-order a case of FitAid for $55 (Unlimited Members $50)

Write your name on the store sheet and write “Pre-order Case of FitAid” and note flavor you want, i.e. “Original/Recovery”, “Rx”, “GolfAid”, etc.

Strength / Skillwork

Speed/Power – Endurance

4-5 athletes per heat. Everyone should perform this at least twice, with rest in between.

  • 3 Wall Ball @ 8′
  • 5 yard bear crawl
  • 3 Burpees
  • 5 Box Jumps, 24/20″

WOD

22:22 AMRAP

  • 22 KB Fig. 8 w/ uppercut
  • 22 Wall Balls
  • 22 Ring Rows
  • 22 Walking Lunges

Rx: 35/25# KB, 20/14# MB

Friday November 24

November 23rd, 2017
by:

Black Friday Sale (Good all this week)

1. 15% off on our Blonyx products. (Unlimited members get 25% off).
hmb-creatine_1500xhmb-sport_1500x
2. Extra $2 on $20 FTX Store Credit. Purchase any item today at FTX. Record it on our store sheet as usual, and write “Store Credit Special” next to your name, and you’ll get $22 worth of store credit for $20.

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3. Upgrade your membership in December for only $5.

Send an email to trainer@ftxcrossfit.com requesting the upgrade. Unless otherwise requested the upgrade will remain in effect after December at current rates.

4. Pre-order a case of FitAid for $55 (Unlimited Members $50)

Write your name on the store sheet and write “Pre-order Case of FitAid” and note flavor you want, i.e. “Original/Recovery”, “Rx”, “GolfAid”, etc.

Announcements

Our first class today is at 10am. Rest of the day is a normal schedule.

Strength / Skillwork

HSPUs
Warm-up and build-up to a Max set

WOD

Long Tabata 2:00 On / 1:00 Off, 3x Each

  • American KBS
  • Hang Clean
  • Calorie Row

(Duration 26:00)

Rx+: 55/35# KB, 95/65# BB
Rx: 30/20# KB, 75/45# BB
Start on any exercise but you must do 3 rounds in a row there before rotating.

Elements

16:00 AMRAP

  • 16 DB Snatch, 20/15#
  • 12 Box Jumps, 20/18″
  • 8 Burpees

Thursday November 23

November 22nd, 2017
by:

Announcements

Happy Thanksgiving!

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Today we are only open at 9am and 10am. No childcare will be available today at 10am due to the Holiday.

Strength / Skillwork

None today

WOD

By popular vote we bring you:
“Klepto”

4 rounds for time of:
27 Box jumps, 24″/20″ box
20 Burpees
11 Squat cleans, 145/105 pounds

OLYMPUS DIGITAL CAMERA

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

 

Wednesday November 22

November 21st, 2017
by:

Announcements

No childcare today. We apologize for the inconvenience.
No 6:30pm or 7:30pm classes today. Otherwise regular schedule.

Black Friday Specials (Good All Week)

Upgrade your membership in December for only $5.

Send an email to trainer@ftxcrossfit.com requesting the upgrade. Unless otherwise requested the upgrade will remain in effect after December at current rates.

Strength / Skillwork

None today

WOD

6 Rounds, build up more weight each round:

  • 4 Wt. Pull-up
  • 8 Front Rack Lunge (4 per leg)*
  • 8 Good Mornings
  • 4 Windshield Wipers (hanging if possible)

* From a Rack , work in with others doing similar weight.

Elements

10 Rounds of:

  • 150m Row
  • 10 Lunge Jumps
  • 5 Push-ups

RowingGroup

Tuesday November 21

November 20th, 2017
by:

Black Friday Sales (Good all this week)

Extra $2 on $20 FTX Store Credit. Purchase any item today at FTX. Record it on our store sheet as usual, and write “Store Credit Special” next to your name, and you’ll get $22 worth of store credit for $20.

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Specialty Classes

Yoga at 7:30pm – 8:30pm

Strength / Skillwork

SHOULDER PRESS:
Take 5 sets to warm-up to what you think is your optimal 10 rep max (RM)
10 reps per set, rest adequately between sets.
If you fail to hit 10 reps on your heaviest set then record your 2nd heaviest weight.
Score = Total Poundage from your heaviest set of 10.
[i.e. 95# for 10 reps = 950 lbs.]

WOD

Do either the MetCon or the no measure Speed/Power – Endurance

MetCon
For time perform the following:

  • 100 Double-Unders
  • 75 Calorie Row
  • 50 Calorie Bike
  • 25 Long Shuttle Runs (1st to last beam)

Go in any order. 500 singles in lieu of D/Us is Rx as well.

Speed/Power – Endurance
6 Rounds of (No measure):

  • 3 Hang Snatch @ 80%
  • 3 Back Squats (same wt.)
  • 6 Over box Jump, 24/20″
  • Rest 1:00

Elements

Do the MetCon

Monday November 20

November 19th, 2017
by:

Black Friday Sale (Good all this week)

15% off on our Blonyx products. (Unlimited members get 25% off).
hmb-creatine_1500xhmb-sport_1500x

HMB and Creatine are some of the most research supplements out there in regards to fitness performance. At FTX we’ve chosen Blonyx products do to their high quality standards and support of the CrossFit community.
What is Creatine? Find out more here. (HMB+ reg. price $60)
What is HMB? Find out more here. (HMB Sport reg. price $50)

Strength / Skillwork

Powerlifting Total
Warm-up adequately for each lift, then make 3 attempts at a max lift.

  • Back Squat
  • Bench Press
  • Deadlift

Take a about 6-7 minutes to warm-up on each exercise and then about 2-3 minutes per attempt.

If you haven’t been lifting regularly, do 3 sets of 5 of each exercise. Be smart!!

WOD

It’s all strength today!

Elements

15:00 AMRAP

  • 7 Calorie Bike
  • 15 Ball Slams, 20/15#
  • 30 Mt. Climbers

Week of November 20 through 25

November 19th, 2017
by:

Announcements

It is our hope you all have a great Thanksgiving week with family and friends. We have a lot to be thankful for! Even for little things like a piece of Pumpkin Pie!

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Thanksgiving Schedule:

  • Wed – No 6:30pm or 7:30pm class
  • Thu – 9am & 10am class only
  • Fri – First class at 10am

Other than that the schedule is as normal this week.

Keep an eye out for our Black Friday specials!

Upcoming Events

Bible Reading Group – 1st & 3rd Tuesdays of the month @ 8:30pm
FTX Christmas Party – December 2nd – 6:30 pm
Black Ops Competition – December 16th – 7:30am – 12:30am – All info here / Register here

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold (65+) – Wednesday 2:30pm – 3:30pm
Family WOW! – Saturday 10:00am – 11:00am

FTX Kid’s Classes

Our regular FTX Kid’s Classes are held on Tue, Wed, Thu and Fri at 4:30pm.

Seven Sons Farm

Next delivery is this Saturday, November 25th. Order by Monday, November 20th.
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.

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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 November 18

November 17th, 2017
by:

Specialty Classes

Family WOW! at 10am – 11 am – Free for kids and free for adults that bring a kid.

SMR Class Today at 12pm – 2pm – More info here.

Strength / Skillwork

Speed/Power/Endurance work

:30 Max Rep (Attempt at least 3x)

  • 2 Burpees
  • 5 Box Jump, 24/20″

Record your best :30 effort

WOD

Interval :20 ON / :20 OFF, Alternate through the exercises 8x

  • Handstand Push-up
  • DB Step-ups
  • Pull-ups
  • Goblet Squats

Rx+: 35/25# DBs, 55/35# KB
Rx: 1-abmat HSPU, 20/15# DBs, Ring Rows, 30/20# KB

SMRPic

Friday November 17

November 16th, 2017
by:

SMR Class this Saturday at 12pm – 2pm – More info here.

Strength / Skillwork

None today

WOD

6 Rounds, build up more weight each round:

  • 4 Weighted Dips
  • 6 Front Rack Lunge (3 per leg)*
  • 6 Good Mornings
  • 6 Windshield Wipers (hanging if possible)
  • 4 Bent-over Rows (pull from the floor with arms only, do NOT move your back)

* From a Rack , work in with others doing similar weight.

Elements

10 Rounds for Time of:

  • 200m Row
  • 20 Lunge Jumps
  • 10 Push-ups

FTX_Facilities_Racks

Thursday November 16

November 15th, 2017
by:

Strength / Skillwork

Front Squat
5-5-5-5-5
55-65-75-85-90%

WOD

(25:00 Cap)
50 IndianSitup-BallSlam-Burpee-WallBall-OverBoxJump-Runs
[Inspired by: January 9th, 2012 FTX WOD.]

Perform an Indian Sit-up, pick up a SB and slam it, do a burpee on the SB and as you pick the SB back up squat and do a wall ball. Let the ball fall to the floor as you turn and jump or Step on and over a 20″ box and then run 1 indoor lap.
Rx+: 20/15# SB, must jump on or over the box.
Rx: 15/10# SB, may use hands to push up from the ISU

Elements

12 Rounds of:

  • 4 Burpees
  • 20 Russian KBS, 35/25#

SlamBall1BW

Wednesday November 15

November 14th, 2017
by:

Strength / Skillwork

Bench Press
5-5-5-5-5
55-65-75-85-90%

WOD

FTX Throwback from 4th January, 2012!
[with just a few Rx+ tweaks]
Classic Tabata-style, :20 on / :10 off for 8x each
Rest 1:00 between new movements

  • Air Squats
  • American KBS
  • Lunge Jumps
  • Pull-ups

Rx+: 55/35# KB
Rx: 35/25# KB, Walking Lunges, Ring Rows

Elements

18:00 AMRAP

  • 30 Mt. Climber (1-ct)
  • 15 Prisoner Squats (NO 1/2 Rep)
  • 30 DB Snatches, 30/20#
  • 15 Ring Rows

Tuesday November 14

November 13th, 2017
by:

Specialty Classes

Yoga – 7:30pm – 8:30pm

Strength / Skillwork

None today

WOD

FTX Throwback from 3rd January, 2012!
[with just a few Rx+ tweaks]
I.W.T.
3 Rounds of:
10 Hang Cleans @ 60% 1RM
2:00 Jump Rope
Rest 3:00
————–
3 Rounds of:
10 Push-press @ 65% 1RM
2:00 Step-ups (Knee Ht. Box)
Rest 3:00
————–
Then, For Time:
4 Rounds of –
10 Indian Sit-ups
10 Burpees
10 Box Jumps, 24/20″
10 Knees to Elbow
10 Shoulder Push-ups

Rx+: as written
Rx: ISU from a gymnastic pad to the floor, 20/18″ Box, Knee to Chest, Push-ups

ClassWOD.jpg

Elements

Burn 1

45:00 AMRAP

  • Row 300m
  • 20 Russian KB Swings
  • 10 Ball Slams
  • 5 Pull-up
  • 3 DB Man-makers

Rx+: 45/30# KB, 30/20# SB, Pull-ups, 30s/20s DB
Rx: 30/20# KB, 20/15# SB, Jumping, 20s/12s DB

Perform 20:00 of this if you are new to CrossFit.