Week of January 30 – February 4

January 29th, 2023
by:

More than a workout – Change your life!™

CrossFit Open
Feb. 16 – Mar. 6

Register here.
Join this world-wide community event for the fun, challenge and extra push. We will be hosting Friday Night Lights each week on February 17th, 24th and March 3rd from 6:30 pm – 8:00 pm. Come out and participate or just watch. Friends and family are welcome!
As in the past, we will have 3 intramural teams competing within FTX – Red, Blue and Black. In addition to the Open itself, we will have weekly and additional Friday Night Lights challenges for each of the teams to score points. Get ready for a fun filled 3 weeks.

Overview of our programming this week

This is week 2 with our Back to the Basics strength cycle. This Back to Basics cycle will go for 8 weeks. As the name implies, we will take it back to basics for our first strength cycle in 2023. This cycle will focus on the 3 basic power movements (Back Squat, Deadlift, and Bench Press), where we will hit maxes early and retest again. This week will be 5 sets of 5 reps for the power lifts. We will also be taking the Olympic Lifting down in weight and focusing on light barbell cycling to help prepare for the Open.

Accessory work for this week:

Monday –Deadlift
Tuesday – Back Squat
Wednesday – Bench Press
Thursday – Power Snatch
Friday – Handstand Hold
Saturday – Core Work

Monday, we got a body rocker with devil’s press and double-unders; careful, it’s harder than it looks. Tuesday is a challenge of pull-ups and bike cals. On Wednesday you’ll be faced with doing box jump overs with a nasty interrupter every 2 minutes of squats. We bring that style back with some burpee box jump overs a front squats. For Thursday, we will reel our athletes back with a “just move, get a good sweat’ type workout with some minute interval work consisting of push presses, GHDs/sit-ups and lunges. Then, we come to Friday, and it’s the 14.4 Chipper that had a lot of highs and a lot of lows. Many athletes have managed to get their very first muscle up with this workout. Saturday is a partner grind of extensive shuttle runs, mixed in with wall-walks and OHS that is all about synchronization and shoulder stability. Enjoy getting ready for the 2023 Open!

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Week of January 23 – 28

January 22nd, 2023
by:

More than a workout – Change your life!™

Week 4 of our annual FTX New Year’s Challenge

Grand Prize – RPM Rope
Weekly 1st Prize – 12 FitAids
Daily Prize – FitAit + Atlas Bar

Our final week of New Year challenges. Here are the last 5 challenges for a chance to earn you 1 entry into our daily, weekly, and grand prize drawing. Entries remain in the entry basket throughout the whole challenge. The more challenges you earn and the earlier you do them, the more chances to win. If one of your entries is drawn for a prize, then that entry does not go back into the basket.

New Year’s Challenge: Week 4 (23 – 28)

This week’s challenges. You can do each one 1x this week for 1 entry each.

  • 50 Pull-ups (any style), or 200 DUs (4:1), or 600 Singles (12:1), or combo thereof
  • Drink half your bodyweight in ounces of water for 5 days this week
  • Try a different program from CrossFit once (i.e. Burn, Bodybuilding, etc.)
  • No fast food at all this week
  • Get a friend to try CrossFit with you and sign up for a Welcome Session (if they sign up for a minimum of 3 months, member gets a free month)

* Our regular incentive for referrals is that if they sign up for a minimum of 3 months, you get free month. But, during this challenge if your friend sings up for at least one full month membership, then you get a free month! Keep in mind that those new to CrossFit do still need to do our Essentials Program, which consists of five 1-on-1 classes going over all the essential movements.

Overview of our programming this week

Here we go with our Back to the Basics strength cycle: Week 1 begins, and it’s heavy singles for the power lifts along with some barbell cycling on clean and jerks. This Back to Basics cycle will go for 8 weeks. As the name implies, we will take it back to basics for our first strength cycle in 2023. This cycle will focus on the 3 basic power movements (Back Squat, Deadlift, and Bench Press), where we will hit maxes early and retest again. We will also be taking the Olympic Lifting down in weight and focusing on light barbell cycling to help prepare for the Open.

Accessory work for this week:

Monday – Back Squat
Tuesday – Power Clean + Push Jerk
Wednesday – Bench Press
Thursday – Deadlift
Friday – Handstand Hold
Saturday – Mini-pump of shoulders/glutes

We now have strength starting, so we’ll keep the classes rolling from one to the next. Monday, after working up to heavy back squat, what better way to cool down the legs than some good old rowing combined with air squats. For Tuesday, we have a high-rep gymnastic grind with HSPUs and T2Bs combined with lunges. Wednesday we’ll have a FGB Style workout with ski erg, pull-ups, bear crawl, bike and devil’s presses. Thursday will be a quick interval between partners doing farmer carries and high box jumps, and then we arrive on Friday for the legendary Open workout 12.4/13.3. For Saturday, we bring back a fun one performed in the 2018 CrossFit Regionals for Teams (Event 5).

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Week of January 16 -21

January 15th, 2023
by:

More than a workout – Change your life!™

Week 3 of our annual FTX New Year’s Challenge

Grand Prize – RPM Rope
Weekly 1st Prize – 12 FitAids
Daily Prize – FitAit + Atlas Bar

Our 3rd week of challenges. We present you with another 5 challenges for a chance to earn you 1 entry into our daily, weekly, and grand prize drawing. Entries remain in the entry basket throughout the whole challenge. The more challenges you earn and the earlier you do them, the more chances to win. If one of your entries is drawn for a prize, then that entry does not go back into the basket.

New Year’s Challenge: Week 3 (16 -21)

This week’s challenges. You can do each one 1x this week for 1 entry each.

  1. 100 Prisoner Squats, or 100 Cal Bike, or combo thereof
  2. Do the prescribed Cool Down 3 times this week
  3. Home cook, eat a healthy meal, and post it on social media with #FTXnutrition
  4. No alcohol all week
  5. Get a friend to try CrossFit with you and sign up for a Welcome Session (if they sign up for a minimum of 3 months, member gets a free month)*

* Our regular incentive for referrals is that if they sign up for a minimum of 3 months, you get free month. But, during this challenge if your friend sings up for at least one full month membership, then you get a free month! Keep in mind that those new to CrossFit do still need to do our Essentials Program, which consists of five 1-on-1 classes going over all the essential movements.

Overview of our programming this week

We are in between strength cycles for the next two weeks. This week we will be focusing on a variety of accessory work.

Accessory work for this week:

Monday – DB Chest Flys and DB Single-arm Kickbacks
Tuesday – Core Work
Wednesday – Hang Power Snatches
Thursday – None
Friday – Jump Rope Work
Saturday – Mini-pump of shoulders/glutes

This week, we are going to go through some of the workouts from the Legends Championship. Monday kicks off with high-intensity barbell cycling with power cleans and burpees. Tuesday, we got a grit test with a total body workout consisting of thrusters, weighted step-ups, and Echo bike. For Wednesday, it’s a FGB style WOD on the ergs with some KBS and jump rope, time to go to work and see if you can hold a pace. Thursday is a great partner chipper with GHDs and rope climbs that transition into big wall ball sets. For Friday, it’s time for another Open Workout, 11.2 is from the first year, and it still hits hard to this day! Saturday is a partner leg burn with rowing and synchro DB front squats. Have fun!

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Week of January 9 – 14

January 8th, 2023
by:

More than a workout – Change your life!™

Happy New Year!
Week 2 of our annual FTX New Year’s Challenge

Grand Prize – RPM Rope
Weekly 1st Prize – 12 FitAids
Daily Prize – FitAit + Atlas Bar

For the next 4 weeks, we will have 5 challenges per week that can each earn you 1 entry into our daily, weekly and grand prize drawing. Entries remain in the entry basket throughout the whole challenge over all 4 weeks. The more challenges you earn and the earlier you do them, the more chances to win. If one of your entries is drawn for a prize, then that entry does not go back into the basket.

New Year’s Challenge: Week 2 (9th – 14th)

This week’s challenges. You can do each one 1x this week for 1 entry each.

  1. 100 Lunges (2ct), or 100 Cal Ski, or combo thereof
  2. Get a friend to try CrossFit with you and sign up for a Welcome Session*

* Our regular incentive for referrals is that if they sign up for a minimum of 3 months, you get free month. But, during this challenge if your friend sings up for at least one full month membership, then you get a free month! Keep in mind that those new to CrossFit do still need to do our Essentials Program, which consists of five 1-on-1 classes going over all the essential movements.

Overview of our programming this week

We are in between strength cycles for the next two weeks. This week we will be focusing on a variety of accessory work especially strengthen the core.

Accessory work for this week:

Monday – Skull crushers and GHD hip raises
Tuesday – Hang Power Cleans
Wednesday – Good Mornings and Ring Curls
Thursday – Band Walk and Single-leg DB Hip Thrusts
Friday – None
Saturday – Core Work

We start off this second week of 2023 with a 20 minute AMRAP of biking, shoulder presses and pull-ups. On Tuesday you’ll have a descending ladder of SDHPs with a steady prescription of Wall Balls between each set. Wednesday is a pyramid scheme of rowing, GHDs, burpee box jump-overs, GHDs and rowing. Thursday is a partner WOD of jump rope, front squats and power cleans. Friday is the 19.3 CrossFit Open workout. Saturday finishes off the week with a partner WOD of bench presses and shuttle runs. Enjoy!

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Week of January 2 – 7

January 1st, 2023
by:

More than a workout – Change your life!™

Happy New Year!
It’s time for our annual FTX New Year’s Challenge

Grand Prize – RPM Rope
Weekly 1st Prize – 12 FitAids
Daily Prize – FitAit + Atlas Bar

For the next 4 weeks, we will have 5 challenges per week that can each earn you 1 entry into our daily, weekly and grand prize drawing. Entries remain in the entry basket throughout the whole challenge over all 4 weeks. The more challenges you earn and the earlier you do them, the more chances to win. If one of your entries is drawn for a prize, then that entry does not go back into the basket.

New Year’s Challenge: Week 1 (1st-7th)

This week’s challenges. You can do each one 1x this week for 1 entry each.

  1. 100 Burpees, 100 Cal Row, or combo thereof
  2. Attend 3 or more classes
  3. In bed before 10pm, 3 nights
  4. Try a fruit or vegetable you’ve never had before
  5. Get a friend to try CrossFit with you and sign up for a Welcome Session

Overview of our programming this week

This is our final week of this two part strength cycle which focused on the in-between lifts of Olympic lifting. The focus was developing a proper setup during the descent and transition to overhead movements. Last week of working up to heavy sets and hit singles within specific percentage ranges. Train smart, so please scale to Power or take the weight down if you are a beginner or need a break. Remember, days labeled “Work up to a Heavy” mean we want to see you reach a top weight (within limitations while always training smart) in 5-6 working sets. After this cycle we will be taking a two week break and then we’ll do a new Back to Basics Program starting on January 23rd.

Strength/skill-work for this week:

Monday – Goblet Squat and Russian KBS
Tuesday – Overhead Squats
Wednesday – Push-Jerk
Thursday – DB Rows and Hamstring Curls
Friday – Snatch and C&J
Saturday – Shoulder & Glutes Mini-pump

We always kick off the New Year with Fran, and that is what is on the menu for Tuesday. On Wednesday we’ll have an AMRAP for you with DB snatches, GHDs and Box Jump-overs. Thursday you’ll gruel through a pure Bike for cals workout, but at least you’ll do it and suffer with a partner. Friday is a revisit of the 11.1/14.1 CrossFit Open Workout. And we close out this first week of 2023 with a partner rowing workout with wall balls and weighted DB box step-ups mixed in. This week will be a great way to kick off 2023!

Week of December 26 – 31

December 26th, 2022
by:

More than a workout – Change your life!™

New Year’s Schedule

  • Monday: Christmas Observed 12/26/22 – Closed
  • Saturday: 12/31/22 – Open. Normal hours.
  • Monday: New Year’s Observed 1/2/23 – Closed

Overview of our programming this week

This is our fifth week of the second part of this strength cycle which focuses on the in-between lifts of Olympic lifting. Ongoing focus is developing a proper setup during the descent and transition to overhead movements. Keep working up to heavy sets and hit singles within specific percentage ranges. Train smart, so please scale to Power or take the weight down if you are a beginner or need a break. Remember, days labeled “Work up to a Heavy” mean we want to see you reach a top weight (within limitations while always training smart) in 5-6 working sets.

Strength/skill-work for this week:

Monday – N/A
Tuesday – Clean complex
Wednesday – Pull-ups
Thursday – Snatch and C&J
Friday – Hamstring Ring Curls and DB Presses
Saturday – None

It’s the final stretch of 2022. Monday is an at home WOD with a prize raffle for those that enter scores. See the Wodify App for more information. We’re back at the box on Tuesday for a DT type variant with DBs of D/Ls, Ft. Squats and S2O. On Wednesday we will burn some of those extra holiday calories with a row, run and bike WOD. Thursday is a classic CrossFit 10-minute AMRAP couplet of power cleans and OTB burpees. Friday is a 3 round killer of wall balls, jump rope and T2B. We end the year with our annual end of the year WOD – Out with a bang with the Brehm Hero WOD!

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Winter Storm

December 22nd, 2022
by:

Thursday, 12/22 – Early close at 6:30pm
No 6:30pm class or 7:30pm open gym

Stay tuned for any other changes to our schedule. Changes will be posted here, on our social media pages and via the Wodify App.

Week of December 19 – 25

December 18th, 2022
by:

More than a workout – Change your life!™

Merry Christmas

All of this occurred to fulfill the Lord’s message through his prophet:
“Look! The virgin will conceive a child!
She will give birth to a son,
and they will call him Immanuel,
which means ‘God is with us.’”

Matthew 1:22-23

Christmas Schedule

  • Friday: 12/23 – No 6:30pm
  • Saturday: Christmas Eve – Closed
  • Sunday: Christmas – Closed
  • Monday: Christmas Observed 12/26 – Closed

Overview of our programming this week

This is our fourth week of the second part of this strength cycle which focuses on the in-between lifts of Olympic lifting. We’ll continue developing a proper setup during the descent and transition to overhead movements. You will again work up to heavy sets and hit singles within specific percentage ranges. The overhead lifts and squatting volume will be higher than usual, so please, scale to Power or take the weight down if you are a beginner or need a break. Remember, days labeled “Work up to a Heavy” mean we want to see you reach a top weight (within limitations while always training smart) in 5-6 working sets.

Strength/skill-work for this week:

Monday – Pull-ups
Tuesday – 3 Position Power Snatch
Wednesday – Ft. Squat + Push Press + Jerk Combo
Thursday – Snatch Balance
Friday – None
Saturday – N/A

It’s Christmas time! On Monday our gift to you is an interval WOD of biking and thrusters – Everyone’s favorite! Tuesday is a variation on the benchmark WOD Annie, but this one gets a lump of coal. Wednesday is your choice of Cindy or several variants. Thursday is a partner interval WOD of rowing. Every year towards the end of the year we do the “Sevens” Hero WOD, and on Friday we bring you this challenging WOD. We are closed over the three-day Christmas weekend, but we’ve put together a Home WOD you can do. Anyone posting a score over the weekend will be eligible for some prizes!

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Week of December 12 – 17

December 11th, 2022
by:

More than a workout – Change your life!™

12 Days of Christmas

On Monday the 12th, we are concluding our annual 12 Days of Christmas. We started on the 1st with one of our classic FTX versions of the WOD, and we conclude with the other one. During this time we have been collecting gifts for the Wheaton based Evangelical Child & Family Agency (ECFA) Annual Toy drive, please bring in your gifts by tomorrow. ECFA will be picking those up on Tuesday 12/13.

FTX Christmas Party

Hawaiian Theme
Saturday, December 17th at 5pm
Adults $20 / Kids (5-12) $12
Dessert Contest, Games and more.
Please RSVP no later than Wednesday evening so we can plan accordingly. Thanks!

Overview of our programming this week

We are going into the third week of the second part of this strength cycle which focuses on the in-between lifts of Olympic lifting. We’ll continue developing a proper setup during the descent and transition to overhead movements. You will again work up to heavy sets and hit singles within specific percentage ranges. The overhead lifts and squatting volume will be higher than usual, so please, scale to Power or take the weight down if you are a beginner or need a break. Remember, days labeled “Work up to a Heavy” mean we want to see you reach a top weight (within limitations while always training smart) in 5-6 working sets.

Strength/skill-work for this week:

Monday – None
Tuesday – Snatch Push-press + OHS Combo
Wednesday – Deadlift + Hang Power Clean + Push Jerk Combo
Thursday – Alt. DB Incline Bench and Weighted Hip Thrust
Friday – Clean and Jerk
Saturday – Mini-Pump – Lower Body Push/Pull

Monday is… our second 12 Days of Christmas Workout. On Tuesday we have essentially two quick workouts where at first it’s a triplet that is broken up into 3 rounds, and after a solid rest, we then mesh it together for a chipper where the goal for athletes should be to see if they can have similar set times. For Wednesday, you will be challenged on your grit through some step-ups while building capacity on handstands. We have some more shuttle runs for Thursday, and they will be paired with some highly skilled gymnastics. Friday will be a high-heart-rate cardio kick for partners to burn through with box jump overs and rowing. Saturday, we end the week with a nasty grip-wrecker triplet of S2O, pull-ups and SDHPs. It should be a great week ending with our Christmas party!

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Week of December 5 – 10

December 4th, 2022
by:

More than a workout – Change your life!™

2nd Chance on Hoodies and Joggers

Due to popular demand, we are making a 2nd order of the Fall ’22 Hoodies and Joggers. Order sheets are on the front counter at FTX.

12 Days of Christmas

From the 1st to the 12th we are celebrating our annual 12 Days of Christmas. We start and finish with our classic FTX versions of the WODs. During this time, we will be collecting gifts for the Wheaton based Evangelical Child & Family Agency (ECFA) Annual Toy drive. Please consider giving by taking one of the tags off our Christmas tree and bringing in the requested unwrapped gift with the tag attached. We will be taking those over to ECFA on Tuesday 12/13.

FTX Christmas Party

Hawaiian Theme
Saturday, December 17th at 5pm
Adults $20 / Kids (5-12) $12
Dessert Contest, Games and more.

Overview of our programming this week

We are on the second week of the second part of this strength cycle which focuses on the in-between lifts of Olympic lifting. We want to develop a proper setup during the descent and transition to overhead movements during these six weeks. You will work up to heavy sets and hit singles within specific percentage ranges. The overhead lifts and squatting volume will be higher than usual, so please, scale to Power or take the weight down if you are a beginner or need a break. Remember, days labeled “Work up to a Heavy” mean we want to see you reach a top weight (within limitations while always training smart) in 5-6 working sets.

Strength/skill-work for this week:

Monday – None
Tuesday – Front Squat + Push-press + Push-Jerk
Wednesday – Snatch D/L + Power Snatch
Thursday – Pull-ups
Friday – Thruster
Saturday – Mini-pump Shoulder/Glutes (extra time)

Monday, we are taking a lighter approach to start the week. Instead of a hard hitter, we have a nice little multiple-set gymnastics piece with shuttle runs, GDH sit-ups, D/Us, and push-ups. We have a lighter, higher-rep version of “DT” for Tuesday that will light the forearms up. Wednesday is another fun spin on “Jackie,” where athletes will be forced to attack the row and see if they can hold on through the wall balls to get to the burpee pull-ups. For Thursday, we have another multiple-set gymnastic piece of T2Bs and box jump-overs with KBS thrown in. The goal is staying aggressive and having repeatable performances. Then on Friday, we will be doing our annual Naughty or Nice Workout. Saturday is a partner AMRAP that’ll have you doing laps around FTX with farmer carries and lunges while also throwing in a bit of rowing. Enjoy!

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Week of November 28 – December 3

November 27th, 2022
by:

More than a workout – Change your life!™

12 Days of Christmas

From the 1st to the 12th we are celebrating our annual 12 Days of Christmas. We start and finish with our classic FTX versions of the WODs. During this time, we will be collecting gifts for the Wheaton based Evangelical Child & Family Agency (ECFA) Annual Toy drive. Please consider giving by taking one of the tags off our Christmas tree and bringing in the requested unwrapped gift with the tag attached. We will be taking those over to ECFA on Tuesday 12/13.

Save the Date

FTX Christmas Party
Hawaiian Theme
Saturday, December 17th at 5pm
Adults $20 / Kids (5-12) $12

Overview of our programming this week

This strength cycle focuses on the in-between lifts of Olympic lifting. We want to develop a proper setup during the descent and transition to overhead movements during these six weeks. You will work up to heavy sets and hit singles within specific percentage ranges. The overhead lifts and squatting volume will be higher than usual, so please, scale to Power or take the weight down if you are a beginner or need a break. Remember, days labeled “Work up to a Heavy” mean we want to see you reach a top weight (within limitations while always training smart) in 5-6 working sets.

Strength/skill-work for this week:

Monday – Push Press + OHS
Tuesday – Clean + Jerk Complex
Wednesday – Pull-ups
Thursday – None
Friday – Snatch
Saturday – Mini-pump Upper-body posterior (extra time)

Here we go; I hope everyone had an awesome holiday and is ready to work it all off! Monday is going to be a leg pump on the bike with wall balls and lunges. You’ll aim to push the pace, recover, and hold on for a grueling 4 sets. We have a quick, nasty, heavy clean and high box jump for Tuesday with an “Open Workout” type feel. Wednesday is an ascending ladder WOD with thrusters and shuttle runs. It’s going to be a good one. On Thursday we kick off 12 Days of Christmas with the 1st of our FTX variants. And on Friday we bring back the dreaded 12.1 Open Workout, which is a 7:00 Amrap of burpees! Everyone may ask why, and it’s simple: This workout is a great test for athletes with different skill sets. Put your head down and see if you can beat your old score. On Saturday we have a descending ladder partner WOD with the ski or row erg, HSPUs and bench press. Let’s kick off this final month of 2022 with some great work!

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Week of November 21 – 26

November 20th, 2022
by:

More than a workout – Change your life!™

Thanksgiving Week Hours

No Kids classes this week
Wednesday – No 6:30pm and 7:30pm classes
Thursday – 9am and 10am only
Friday – No 5:30am, 6:30am, 7:30am and 6:30pm classes

Look for our Black Friday Specials email!

Save the Date

FTX Christmas Party
Hawaiian Theme
Saturday, December 17th at 5pm

Overview of our programming this week

We finished the first part of our current strength cycle. This week is an off week. Enjoy the break from our strength programming. Next week we continue with part II of this strength cycle which will focus on the in-between lifts of Olympic lifting. We want to develop a proper setup during the descent and transition to overhead movements during these next six weeks. You will work up to heavy sets and hit singles within specific percentage ranges. The overhead lifts and squatting volume will be higher than usual, so please, scale to Power, or take the weight down if you’re new or anyone who may need a break. Remember, days labeled “Work up to a Heavy” mean we want to see you reach a top weight (within your limitations/be smart!) in 5-6 working sets.

Strength/skill-work for this week:

Monday – GHD practice
Tuesday – None
Wednesday – Rope Climb Practice
Thursday – None
Friday – Deadlift Hold
Saturday – Mini-pump Arms/Core (extra time)

We adopted Mayhem programming for a variety of reasons. First, they followed a lot of the principles FTX has done for years and were therefore a good match to what we’ve been known for. Second, they have greater resources to plan and test their workouts and strength cycles. Third, they can incorporate feedback from a much greater audience. But we never wanted to rigidly follow their programming so as to lose some of the unique things we like to and are able to do at FTX. For example, we have an obstacle course, we have more equipment than most gyms, and we have created some unique and fun workouts over the years. Mayhem has to program for hundreds of gyms, which limits what they can do. So, you will see us deviate from their programming as appropriate to incorporate that extra FTX touch. You saw this for our Veteran’s Day workout, which is very unique to FTX. And you’ll see some of that this week as it is an off week from Mayhem’s strength cycle and as it is a Holiday week.

This week we start with a double hit of bodyweight leg work and DB snatches. On Tuesday we bring you an FTX full-body classic that hits you with all sorts of exercises – Mama wants a new kitchen sink. Wednesday is a fun workout for time that involves moving around various stations of body weight and cardio movements. For Thanksgiving Day we’ll do our annual classic FTX Turkey Fight Gone Bad WOD. For Black Friday we’ll do Mayhem’s nasty couplet of cardio and HSPUs. We finish of this Turkey week on Saturday with a partner chipper to burn some serious calories with the echo bike, front squats and of course burpees. We pray you all have a wonderful week being thankful and celebrating with friends and family.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – No Kids’ Classes this week. We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Week of November 14 – 19

November 14th, 2022
by:

More than a workout – Change your life!™

Save the Date
FTX Christmas Party

Hawaiian Theme
Saturday, December 17th at 5pm

Overview of our programming this week

This is the last week of the first part of this cycle. In this first part we have focused on two Power Lifts (Back Squat & Shoulder Press) mixed with Olympic Lifting. This has built up our posterior chain. We have built up to some pretty big sets to build those muscles. You’ve also seen more core work and accessory pieces for developing midline stability and overall leg strength. Next week is a 1-week break to reset and then prep for Part 2.

Strength/skill-work for this week:

Monday – None
Tuesday – Clean & Jerk
Wednesday – Front Rack BB Step-ups
Thursday – Back Squat
Friday – Shoulder Press
Saturday – Mini-pump Upper Body Posterior (extra time)

Monday is a double-double. 2 rounds of 2 sets each of lungs, double-unders and wall-walks. Tuesday is descending ladder of rowing and box jumps with a nasty burpee interrupter. Wednesday switches to an ascending ladder of the bike, kettlebell swings and push-ups. Partner up on Thursday for some farmer carries and toes-to-bar. Friday is a barbell chipper going from deadlifts to thrusters and everything in between. We finish the week with some interval training of double-unders and DB burpee deadlifts.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Overview of the Week – November 5 – 12

November 7th, 2022
by:

More than a workout – Change your life!™

Save the Date
FTX Christmas Party
Hawaiian Theme
Saturday, December 17th at 5pm

Overview of our programming this week

We are into the third week of this strength cycle, which is broken down into two parts. In the first part, we are performing two Power Lifts (Back Squat & Shoulder Press) mixed with Olympic Lifting. The focus is on building the posterior chain.We are going to work through some big sets to build those muscles. There’s going to be  more core work and accessory pieces for developing midline stability and overall leg strength. At the conclusion, we will take a 1-week break to reset and prep for Part 2.

Strength/skill-work for this week:

Monday – Squat Snatch
Tuesday – Front Racked Barbell Box Step-Ups
Wednesday – Back Squat
Thursday – Shoulder Press
Friday – None
Saturday – Mini-pump Arms/Core (extra time)

We start this LOTR themed week with a back grinding chipper of pull-ups, wall balls and muscle-ups. On Tuesday we hit it with a double couplet of the Echo bike and hang power cleans. On Wednesday we celebrate Carol’s birthday with ladder chipper of KBS and burpees preceded by a rowing buy-in and followed by a double-under cash-out. (For members wanting a birthday WOD, please make a request the month prior.) Thursday is a partner WOD of rowing and snatching. Friday we honor Veterans with our unique FTX four service tribute. Saturday’s menu gives you the choice of two grueling Hero WODs or an alternate with the mini-pump.

Welcome Joe to our Internship Program

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Week of October 31 – November 5

October 30th, 2022
by:

More than a workout – Change your life!™

Save the Date
FTX Christmas Party
Hawaiian Theme
Saturday, December 17th at 5pm

Overview of our programming this week

Last week we started a new strength cycle, which will be broken down into two parts. In the opening cycle, we are performing two Power Lifts (Back Squat & Shoulder Press) mixed with Olympic Lifting. The focus is on building the posterior chain while training to embrace the monotonous journey of strength training. We are going to grind through some big sets to build those muscles. You will notice more core work and accessory pieces for developing midline stability and overall leg strength. At the conclusion, we will take a 1-week break to reset and prep for Part 2.

Strength/skill-work for this week:

Monday – None
Tuesday – Hang Squat Clean and Clean Grip Deadlift
Wednesday – Front Racked Barbell Box Step-Ups
Thursday – Back Squat
Friday – Shoulder Press
Saturday – Mini-pump Upper Body / Posterior (extra time)

On Monday, the workout is all bodyweight, i.e. running, air squats, push-ups and pull-ups. For Tuesday, we got a light posterior chain wrecker that will shock the lower body with slow twitch deadlifts and fast twitch box jump overs. Wednesday’s WOD combines rowing, push presses, T2B and an agility drill for a 5-round challenge. Thursday is supposed to be a lights-out work out where we want a solid 1x push for the day on a power clean and burpee couplet. Friday is a solid partner workout where strategy, transitions, turnover, and maintaining a non-stop effort will be key on double-unders, wall-walks, and lunges. We finish on Saturday with a 5 rounder of HSPUs, bench press and GHDs.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Week of October 24 – 29

October 23rd, 2022
by:

More than a workout – Change your life!™

Save the Date
FTX Christmas Party – Saturday, December 17th at 5pm

Overview of our programming this week

We are starting a new strength cycle this week, which will be broken down into two parts. In the opening cycle, we will perform two Power Lifts (Back Squat & Shoulder Press) mixed with Olympic Lifting. The focus is on building the posterior chain while training to embrace the monotonous journey of strength training. Meaning we are going to grind through some big sets. You will notice more core work and accessory pieces for developing midline stability and overall leg strength. At the conclusion, we will take a 1-week break to reset and prep for Part 2.

Strength/skill-work for this week:

Monday – Hang Snatch and Snatch Grip Deadlift
Tuesday – Bench Press
Wednesday – Back Squat
Thursday – Shoulder Press
Friday – Front Racked Barbell Box Step-Ups
Saturday – Mini-pump Arms/Core (extra time)

For Monday, we kick things off with a classic 5-round couplet of OHS and Burpees where you should save the push until the end. Tuesday is our final Anniversary WOD – “Kelly”. We approach hump day, and it’s no slouch of a workout. This workout of deadlifts and wall-walks is designed to be quick yet effective, where we want a repeatable performance. Partner Thursday and we have a fast 5-rounder with a Row & GHD buy-in that goes into some max rope climbs. Friday is a big chipper of Wall-Balls, Jump-rope and Pull-ups/MUs, where athletes can partition the reps any way they choose. It makes for a fun day after it’s over, where we’ll all be able to talk about what we did and how we would change it. We finish the week on Saturday with a leg burner that has a ski or row buy-in followed by lunges.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Week of October 17 – 22

October 16th, 2022
by:

More than a workout – Change your life!™

Pre-order our FTX Fall Attire

Use the sheets at FTX through this Saturday the 22nd. Don’t miss out on our final ’22 FTX gear. Gear will be delivered the week of November 14th.

Overview of our programming this week

We are in between strength cycles. The next strength cycle starts next week This next cycle will be broken down into two parts. In the opening cycle, we will perform two Power Lifts (Back Squat & Shoulder Press) mixed with Olympic Lifting. The focus is on building the posterior chain while training to embrace the monotonous journey of strength training. Meaning we are going to grind through some big sets. You will notice more core work and accessory pieces for developing midline stability and overall leg strength. At the conclusion, we will take a 1-week break to reset and prep for Part 2. This week all the strength/accessory work will be done after the workouts.

Strength/skill-work for this week:

Monday – GHD/V-ups and Bicep Curls
Tuesday – None
Wednesday – Frankenstein Squat
Thursday – Seated Arnold Press and DB Good Mornings
Friday – Muscle-up Progression
Saturday – Mini-pump Upper body posterior (extra time)

October is our anniversary month. Monday starts off the week with a burner on the dumbbells. For Tuesday, we take a version of a 2015 regional workout (event 6), and we make it a fun, high-skilled interval. On Wednesday we are doing our full body FTX Anniversary Chipper, which was the 4th WOD we posted on our website on 12/8/2011. On Thursday we will do the first Hero WOD we ever posted on our website – “Josh”. Friday, we have a solid chipper that starts with a run, goes big on the thrusters and ends with a sell out on burpee box jump overs. Saturday is a muscle pumping powerlifting session of bench press and deadlifts for time.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

FTX 11th Anniversary

October 16th, 2022
by:

Thank you to all who have made our 11 years possible. It was great to celebrate our anniversary with all the great FTXers. It was a fun evening of food, games and conversation.

Week of October 10 – 15

October 9th, 2022
by:

More than a workout – Change your life!™

FTX Anniversary Party
This Saturday, October 15th at 5pm

Food catered by Savory Crust
Adults = $20 / Kids (5-12) = $12 / Kids under 5 = Free
Trivia Game for the adults. Face painting, coloring contest and more for the kids.
Please RSVP via the sign-up sheets at FTX no later than Wednesday.

Presenting our FTX Fall Attire

Pre-order using the sheets at FTX

Overview of our programming this week

We are in between strength cycles, but will definitely not neglect getting you all stronger. This week all the strength/accessory work will be done after the workouts.

Strength/skill-work for this week:

Monday – None
Tuesday – Incline Bench DB Chest Fly
Wednesday –Front Squat
Thursday – Shoulder Press
Friday – Sumo Deadlift
Saturday – Mini-pump Upper body posterior (extra time)

October is our anniversary month. We hope you enjoy some of the nostalgic workouts scattered throughout this month. On Monday we start with our first WOD we recorded in Wodify on 10/4/14 – “Lumberjack 20”. Tuesday is an interval WOD consisting of pull-ups, squats/lunges, DB Snatches and Box Jumps, which will result in a full-body workout. Wednesday is a heart pounding AMRAP with jump rope, a clean complex and the bike. Thursday is our original FTX Baseline WOD. Friday is the classic CrossFit benchmark “Nancy”. Saturday is our O’Course, but we do have an alternate as well.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Week of October 3 – 8

October 2nd, 2022
by:

More than a workout – Change your life!™

FTX Anniversary Party
Save the Date for Saturday, October 15th at 5pm

Food catered by Savory Crust
Adults = $20 / Kids (5-12) = $12 / Kids under 5 = Free
Trivia Game for the adults. Face painting, coloring contest and more for the kids.

RSVP via the sign-up sheets at FTX

Overview of our programming this week

This is the last week of this 8-week cycle, which was designed to help gain strength and consistency in the Olympic lifts. We seen a lot of gains throughout this cycle, and it has been exciting to see all the PRs. We will take a 2 week break to reset for a new strength cycle which will start on Monday, October 24th.

Strength/skill-work for this week:

Monday – Squat Snatch
Tuesday – Hamstring Curls & Weighted Hip Thrust
Wednesday –Turkish Get-up
Thursday – None
Friday – Clean & Push Jerk
Saturday – Bench Press

October is here, and we got some fun workouts in store. Monday, we kick it off with a heart pounder where up and down will be the continuous motion between the jump rope and wall balls. Grit and grind on Tuesday, where we will ramp up the devil’s press volume. Wednesday is the annual memorial tribute to Juliana’s birthday who would have been 23 years old. On Thursday, it’s going to be a fun partner sprint interval. Friday is going to be a leg-heavy triplet where those who are willing to mentally dig in will have the best results. And on Saturday we end the week doing the first WOD that celebrates our 11th Anniversary. We will be doing the first WOD we ever posted on our website back on 12/5/2011, which consists of a triplet of deadlifts, wall balls and push-ups.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

#FTXHomeWODs – We have plenty of gear for those of you that want to do some of these workouts at home, whether that is because of childcare situations, health reasons, schedule conflicts, or whatever. We can loan out all sorts of equipment, including rowers and barbells. We can also do personal training sessions with you at FTX or your home. If this is your situation, then please reach out to us so we can get you all setup! Checkout the section for Home/Travel WODs in Wodify. Use this for days you can’t get to FTX. These WODs will require minimal to no equipment.

Week of September 26 – October 1

September 25th, 2022
by:

More than a workout – Change your life!™

FTX Anniversary Party
Save the Date for Saturday, October 15th
5pm – ???

Food catered by Savory Crust
Adults = $20 / Kids (5-12) = $12 / Kids under 5 = Free
Trivia Game for the adults. Face painting, coloring contest and more for the kids.

Overview of our programming this week

We’re into the 7th week of this cycle of 8 weeks, which is designed to help gain strength and consistency in the Olympic lifts. The focus continues to be on the Snatch (squat), Clean (squat), and Push Jerk. We have been doing the Olympic lifting 2-days a week with two lifts performed daily. After finishing the first lifting movement, we transition right into the next with little to no time wasted. This is designed to get good quality, high-skill lifts at moderate to heavy weights and cash out with some singular movement strength building to enhance our Oly lifts. Along with 2 days of Oly strength training, we have been doing 1 day of gymnastic skill work with our primary focus on the rings (Kipping, Muscle-up transition, and Ring Dips). On days with the strength, we have focused on keeping the workouts shorter (under 15 minutes) to allow for more coaching time.
Strength/skill-work for this week:

Monday – 3 Position Snatch & OHS
Tuesday – None
Wednesday –3 Position Squat Clean & Push Jerk
Thursday – None
Friday – Ring muscle-up progression
Saturday – Shoulders & Glutes mini-pump (Extra on your own time)

September is starting to wind down, but the workouts are staying hot. Monday kicks off with a non-stop AMRAP of KBS and Box Jumps that will give you flashbacks of the Open. Then Tuesday, we keep the cardio rolling with a multiple-set rowing and burpee interval workout where pacing will be key to the start for longevity. For Wednesday, athletes will have their hands (shoulders) full with this time crunch, arm pumping WOD of push-ups, squat cleans and pull-ups where they will be fighting for rest. Then we come to Thursday, is an interval cardio WOD with a good amount of core work mixed in. On Friday it’s time to sell out and empty the tank with snatches and lunge to the finish. Saturday is a fun and challenging 3 person team WOD with one partner resting each round while one partner bikes and the other does a couple of quick gut wrenching rounds of double-unders and DB cleans and front squats.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Week of September 19 – 24

September 18th, 2022
by:

More than a workout – Change your life!™

No Kids’ class this Friday, 9/23 @ 4:30pm

Overview of our programming this week

We’re into the 6th week of this cycle of 8 weeks, which is designed to help gain strength and consistency in the Olympic lifts. The focus continues to be on the Snatch (squat), Clean (squat), and Push Jerk. We have been doing the Olympic lifting 2-days a week with two lifts performed daily. After finishing the first lifting movement, we transition right into the next with little to no time wasted. This is designed to get good quality, high-skill lifts at moderate to heavy weights and cash out with some singular movement strength building to enhance our Oly lifts. Along with 2 days of Oly strength training, we have been doing 1 day of gymnastic skill work with our primary focus on the rings (Kipping, Muscle-up transition, and Ring Dips). On days with the strength, we have focused on keeping the workouts shorter (under 15 minutes) to allow for more coaching time. We have also included some additional strength movements here and there as appropriate.

Strength/skill-work for this week:

Monday – Squat Snatch
Tuesday – None
Wednesday –Clean & Jerk
Thursday – None
Friday – Ring muscle-up progression
Saturday – Arms & Core mini-pump (Extra on your own time)

We are cruising through September, and this week we have some ringers. Monday, we kick things off with what looks to be a version of “Randy” (75 Power Snatches for time). You will be challenged with your pacing and grip endurance through this pull-intensive workout. Tuesday is a nasty 3-part AMRAP triplet with increasing time frames. For Wednesday, we have the ultimate leg pump for you. Let’s see who is willing to push through healthy pain and get the best time.(Know the difference between “good” and “bad” pain. “Good” pain tests mind and body. “Bad” pain causes damage and needs to be avoided. Talk to our coaches if you have any doubts.) Thursday’s workout is a fun, 5-set partner workout where athletes will have some new movements to try out. For TGIF, you need to be ready to push hard and fight to hold a pace until the end. And finally on Saturday, another triple whammy of rowing combined each once with HSPUs, once with Front Squats, and then once with Push Presses.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Week of September 12 – 17

September 11th, 2022
by:

More than a workout – Change your life!™

Overview of our programming this week

We’re into the 5th week of this cycle of 8 weeks, which is designed to help gain strength and consistency in the Olympic lifts. The focus continues to be on the Snatch (squat), Clean (squat), and Push Jerk. Through the span of 8-weeks, we will be performing sets at a set time to allow for adequate and consistent rest. The Olympic lifting strength will be held to just 2-days a week with two lifts performed daily. After finishing the first lifting movement, we will transition right into the next with little to no time wasted. This is designed to get good quality, high-skill lifts at moderate to heavy weights and cash out with some singular movement strength building to enhance our oly lifts. Along with 2 days of Oly strength training, we are adding 1 day of gymnastic skill work with our primary focus on the rings (Kipping, Muscle-up transition, and Ring Dips). On days with the strength, we will focus on keeping the workouts shorter (under 15 minutes) to allow for more coaching time. We will also include some additional strength movements here and there as appropriate.
Strength/skill-work for this week:

Monday – 3 position power snatch & OHS
Tuesday – Tri tricep treat
Wednesday – 3 position squat Clean & Push Jerk
Thursday – Muscle-up progression
Friday – KB Press variant & Hip extension
Saturday – Arms & Core mini-pump (Extra on your own time)

Monday kicks off with a solid bodyweight/light weightlifting workout where you can give a hard push, especially on the leg portions. Tuesday, we go into some hard sets with a little 1:1 rest and varied movements. Jump rope, burpee pull-ups and core will challenge you at a sprint pace, so partner up for added motivation. A fun little amrap on Wednesday that still gets us outside with some running and that has some rope climbs in the mix, and this one attacks your shoulders as well. Thursday will be one tough challenge for you. Let’s see who can grind through these intervals with little rest. Friday will be a chipper where it will come down to the box jump overs and who is willing to sell out on the final set of wall balls. Saturday is a partner WOD involving lots of various OLY movements and the good old Assault Bike.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Week – September 5 – 10

September 4th, 2022
by:

More than a workout – Change your life!™

We are closed for Labor Day

Overview of our programming this week

We’re into the 4th week of this cycle which is designed to help gain strength and consistency in the Olympic lifts. The focus is on the Snatch (squat), Clean (squat), and Push Jerk. Through the span of 8-weeks, we will be performing sets at a set time to allow for adequate and consistent rest. The Olympic lifting strength will be held to just 2-days a week with two lifts performed daily. After finishing the first lifting movement, we will transition right into the next with little to no time wasted. This is designed to get good quality, high-skill lifts at moderate to heavy weights and cash out with some singular movement strength building to enhance our oly lifts. Along with 2 days of Oly strength training, we are adding 1 day of gymnastic skill work with our primary focus on the rings (Kipping, Muscle-up transition, and Ring Dips). On days with the strength, we will focus on keeping the workouts shorter (under 15 minutes) to allow for more coaching time. We will also include some additional strength movements here and there as appropriate.
Strength/skill-work for this week:

Monday – We’re closed. Go for a run!
Tuesday – Bench Press
Wednesday – Clean & Jerk and Front Squat
Thursday – Goblet Squat and Lying DB Hamstring Curl
Friday – Snatch + OHS and Snatch Balance
Saturday – Arms & Core mini-pump (Extra on your own time)

Monday we are closed but go find a trail or hit a park for a 5k or 10k run. On Tuesday we hit a classic FTX FGB KB WOD. How about that for some initials! Wednesday is a Games workout called “Up and Over”. Thursday is just a nasty Bike and HSPU couplet. Friday has a slightly different time structure than usual, but will get you nicely with shuttle runs, wall balls and DB snatches. On Saturday we will run a variant of our obstacle course!

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Week of August 29 – September 3

August 28th, 2022
by:

More than a workout – Change your life!™

No Kids’ Class this Tuesday, August 30th

Overview of our programming this week

We’re into the 3rd week of this cycle which is designed to help gain strength and consistency in the Olympic lifts. The focus is on the Snatch (squat), Clean (squat), and Push Jerk. Through the span of 8-weeks, we will be performing sets at a set time to allow for adequate and consistent rest. Strength will be held to just 2-days a week with two lifts performed daily. After finishing the first lifting movement, we will transition right into the next with little to no time wasted. This is designed to get good quality, high-skill lifts at moderate to heavy weights and cash out with some singular movement strength building to enhance our oly lifts. Along with 2 days of strength training, we are adding 1 day of gymnastic skill work with our primary focus on the rings (Kipping, Muscle-up transition, and Ring Dips). On days with the strength, we will focus on keeping the workouts shorter (under 15 minutes) to allow for more coaching time. Strength/skillwork for this week:

Monday – 3 Position Power Snatch and OHS
Tuesday – Pull-ups
Wednesday – 3 Position Squat Clean and Clean & Jerk
Thursday – None
Friday – False grip ring-rows
Saturday – Multiple exercises for developing shoulders and glutes

Monday, we start with “Karen,” which is just a nasty single movement WOD. Tuesday we kick off with our first CrossFit Games workout for this week, the “Shuttle to Overhead.” For this workout, we changed it up a little, but the stimulus is still the same. Wednesday is an excellent old fashion open-style workout where the plan is simple, hang on and move. We have a fun partner burner on some ergs and bodyweight movements on Thursday. Then Friday comes, and we hit it with a bang! “Jackie Pro!” is probably one of this year’s best CrossFit Games WODs. This is a tough one, so ensure you are ready to push it. And we finish the week on Saturday with a special FTX version of “The Capital” CrossFit Games workout.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here – https://ftxcrossfit.com/schedule/.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Week of August 22 – 27

August 21st, 2022
by:

More than a workout – Change your life!™

Overview of our programming this week

We started this cycle last week and it is designed to help gain strength and consistency in the Olympic lifts. We will work on Snatch (squat), Clean (squat), and Push Jerk. Through the span of 8-weeks, we will be performing sets at a set time to allow for adequate and consistent rest. Strength will be held to just 2-days a week with two lifts performed daily. After finishing the first lifting movement, we will transition right into the next with little to no time wasted. This is designed to get good quality, high-skill lifts at moderate to heavy weights and cash out with some singular movement strength building to enhance our oly lifts. Along with 2 days of strength training, we are adding 1 day of gymnastic skill work with our primary focus on the rings (Kipping, Muscle-up transition, and Ring Dips). On days with the strength, we will focus on keeping the workouts shorter (under 15 minutes) to allow for more coaching time. Strength/skillwork for this week:

Monday – Snatch + OHS Combo and Panda Pulls
Tuesday – None
Wednesday – Power Cleans + Push-Jerk Combo and Front Squats
Thursday – Ring Dips
Friday – None
Saturday – Multiple exercises for developing the back muscles

Monday, we start with some “odd object” squats paired with high rep double-unders; this will be a leg burner. Tuesday is someone’s B-Day WOD that likes the number “23”. On Wednesday, it will be just a “move” type day where the feel will trend towards an open-style workout with pull-ups, GHDs and Box Jump Overs. Thursday is another B-Day WOD – the “Olander”. Then on Friday, we’ll do a gut-wrenching hero workout, Holleyman, where we will be forced to put our heads down and move. Saturday consists of a double 10:00 AMRAP of shuttle runs, strict press, T2B, and DB Step-ups.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here – https://ftxcrossfit.com/schedule/.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Week of August 15 – 20

August 14th, 2022
by:

More than a workout – Change your life!™

No Kids’ Class on Wednesday, 8/17

Overview of our programming this week

A new strength cycle begins this week, so the days with lifting will have shorter Metcons. Our cycle will have strength mixed with gymnastics movements. For the gymnastic skill, we will focus on muscle-ups and all the movements between (kip swing, transition, ring dip, press to hold). The gymnastics sessions will be performed after the workout and will have scaling options for all skill levels.

Monday – Snatch
Tuesday – GHD Hip Extension or Barbell Skull Crushers
Wednesday – Clean & Jerk
Thursday – Ring support
Friday – Lying DB Pullover or Elevated Toe Double Romanian Deadlift
Saturday – Multiple exercises for developing shoulders and glutes

For our workouts this week, on Monday, we start with a solid 10-round workout where athletes will try and keep consistent round times. Tuesday, we have a nasty combo, Bike and burpees. So, why not make it multiple sets to see if you can hold on? For Wednesday, we have a nasty little chipper with some heavier wall balls. A long, monostructural hero workout on Thursday will test your grit and grind. Friday, we end the week with some barbell cycling, double-unders, and sit-ups, where our grip strength will be tested.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here – https://ftxcrossfit.com/schedule/.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Week of August 8 – 13

August 7th, 2022
by:

More than a workout – Change your life!™

Saturday, August 13th
8am and 9am classes only. Meet at Northside Park by the playground.

Overview of our programming this week

Our next strength program will start next week on Monday, August 15th. This week is a bit unusual in that every day is a long hard work out, except Saturday where we will do pull-ups for strength/skill-work followed by a medium length WOD at Northside Park. We recommend picking 3 maximum. On the other days do some accessory work, SMR, stretching or just taking a full rest day. Remember that you are allowed to do Open Gym during any of our open hours. On a day where you won’t do the WOD, come in and warm-up with the class, then go do the accessory work, SMR, stretching, etc. Just be respectful of giving the class priority to space and equipment. That’s also a good time to hang-out with a friend while doing one of these things in a more casual way than you could with our classes where things are more go, go, go!

Monday – Daniel Hero WOD
Tuesday – 5 Rounds of Rowing, GHDs and Burpees
Wednesday – 5 nasty rounds of Bike – Snatch – Bike!
Thursday – Partner WOD consisting of D/Us and a DB version of the Hero WOD DT.
Friday – A 21-minute EMOM WOD alternating between 3 movements: Wall Balls, HSPUs and V-Ups.
Saturday – A running WOD at Northside Park. Meet at the playground.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

#FTXHomeWODs – We have plenty of gear for those of you that want to do some of these workouts at home, whether that is because of childcare situations, health reasons, schedule conflicts, or whatever. We can loan out all sorts of equipment, including rowers and barbells. We can also do personal training sessions with you at FTX or your home. If this is your situation, then please reach out to us so we can get you all setup! Checkout the section for Home/Travel WODs in Wodify. Use this for days you can’t get to FTX. These WODs will require minimal to no equipment.

Week of August 1 – 6

July 31st, 2022
by:

More than a workout – Change your life!™

FireTeam 7 Challenge & Fundraiser
Saturday, August 13th – 8am – 1:30pm w/ Taco Truck party afterwards.
See all the detail and WOD info here.
Our event is quickly filling up. Get your team together and sign-up.

 Thank you to our sponsors. Click on the logos to visit their sites.

Overview of our programming this week

We are between strength programs right now. Our next strength program will start on Monday, August 15th. This week we have some off cycle work on Monday through Wednesday.

Monday – DB Chest Fly
Tuesday – DB Bent-over Row
Wednesday – Hamstring Ring Curls

The beginning of the week has slightly shorter WODs and the latter part longer ones. Monday’s WOD is a couplet of running and C&Js. Tuesday takes you twice through four exercises: bike, wall balls, GHDs/V-Ups and C2B/Pull-ups. Wednesday is 7 rounds for time of push-presses, OTB Burpees and jump rope. Thursday is a series of AMRAPs that will hit the whole body with a variety of exercises. Friday is a partner pyramid chipper consisting of stick jumps, T2B and HSPUs. We conclude the week with 10 rounds every 2 minutes of biking and snatching. Enjoy this challenging week!

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here – https://ftxcrossfit.com/schedule/.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

#FTXHomeWODs – We have plenty of gear for those of you that want to do some of these workouts at home, whether that is because of childcare situations, health reasons, schedule conflicts, or whatever. We can loan out all sorts of equipment, including rowers and barbells. We can also do personal training sessions with you at FTX or your home. If this is your situation, then please reach out to us so we can get you all setup! Checkout the section for Home/Travel WODs in Wodify. Use this for days you can’t get to FTX. These WODs will require minimal to no equipment.

Week of July 25 – 30

July 24th, 2022
by:

More than a workout – Change your life!™

FTX Summer Party
Saturday, July 30th @ 3pm

Get ready for our “Western” themed party! If you haven’t signed up yet, then what are you waiting for? Sign up via the sheets at FTX. Don’t miss out!
Bring your cowboy hats, boots, and spurs. Or, just bring yourself and have lots of fun! We will have a water gun game, line dancing, and more for games.
But of course, you all come for the food, and Steamboat BBQ delivers a great meal.

Adults are $15. Kids 5-12 are $10. Children under 5 are free.

FireTeam 7 Challenge & Fundraiser
Saturday, August 13th – 8am – 1:30pm w/ Taco Truck party afterwards.
See all the detail and WOD info here.
Our event is quickly filling up. Get your team together and sign-up.

 Thank you to our sponsors. Click on the logos to visit their sites.

Overview of our programming this week

The strength program for this week involves Squats, Deadlifts, Bench Press, and some weighted accessory movements. This is the last week of this short interim cycle we’ve been on. We’ll be switching to a new strength cycle in August.

Monday – Back Squat or Goblet Squat
Tuesday – Bench Press & Box Jumps
Wednesday – Single-arm DB Row & Tricep Extensions
Thursday – Deadlifts & HSPUs
Friday – Shoulder Press

This week is our Friends and Family week! We’ve set aside Monday, Wednesday and Friday as days that you can invite your friends and family to come to FTX for a free class. They can use this link here to sign-up. And invite your friend and family to join us at our party this Saturday! What better movements to introduce your family and friends to CrossFit with than Thrusters, pull-ups and Burpees! Don’t worry, as usual, we will have a variety of difficulty levels and scaling options, so we hope you all enjoy this nasty little triplet. Tuesday will have you alternating between push-presses and lunges. Wednesday is a partner WOD of rowing and snatches. Thursday will have you doing 5 rounds/sets with rest in between, which you’ll need given the bike, core work and nasty farmer’s carry. Friday is another WOD with 5 rounds consisting of rope climbs, wall-walks and push-ups for a great upper-body burn. Saturday keeps the 5 round them going with S2Os, deadlifts and box jumps.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here – https://ftxcrossfit.com/schedule/.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Week of July 18 – 23

July 17th, 2022
by:

More than a workout – Change your life!™

FTX Summer Party
Saturday, July 30th @ 3pm

Mark your calendars for our “Western” themed party! Bring your cowboy hats, boots, and spurs. Or, just bring yourself and have lots of fun! We will have a water gun game, line dancing, and more for games.

But of course, you all come for the food, and Steamboat BBQ delivers a great meal.

Adults are $15. Kids 5-12 are $10. Children under 5 are free. We will have sign-up sheets at FTX.

FireTeam 7 Challenge & Fundraiser
Saturday, August 13th – 8am – 1:30pm w/ Taco Truck party afterwards.

See all the detail and WOD info here.

In the military the smallest unit is the fire team – a 4 person unit. On occasion, such as with a sniper pair or swim pair, special forces units will even deploy in pairs. But in either case, always operating as part of a greater effort. FTX stands for Final Training eXercise, which in the military are field tests to see if a unit is ready for deployment or Mission Ready. In that spirit, FTX CrossFit is holding its 7th Annual FireTeam Competition and Fundraiser on Saturday, August 13th for 4 person FireTeams (MMFF). Come together as a community for a greater cause to help soldiers and their families that have suffered injuries or other hardship serving our country and see if your FireTeam is Mission Ready. Part of the proceeds will go to the SEAL Legacy Foundation. More details and registration information to come. For now, mark your calendars!

 Thank you to our sponsors. Click on the logos to visit their sites.

Overview of our programming this week

The strength program for this week involves Front Squats, Deadlifts, Bench Press, and some weighted gymnastic movements that will get us through the end of July. The focus will be on gaining strength and muscle endurance in our drive and pull. Don’t worry; we will have some Olympic lifting mixed into the workouts. Also, we will provide scaling options.

Monday – Paused Ft. Squats & Wtd. Pull-ups
Tuesday – Bench Press & Box Jumps
Wednesday – None
Thursday – Deadlifts & HSPUs
Friday – Plate Front Raises and GHD Hip Extensions

For this week, we have a good mix of workouts. Monday’s workout utilizes high-skilled lifting while under heavy duress. But remember that we always have scaling options. Tuesday’s workout is a sprint, repeat, and hold on. Wednesday will be a grind with serious core fatigue. Then on Thursday, we have a partner workout that will light the legs up. Friday will be a challenge for a lot of athletes with the overhead walking lunge. Saturday’s WOD is a challenge with rope climbs, HSPUs and DB cleans.

Week of July 11 – 16

July 10th, 2022
by:

More than a workout – Change your life!™

FTX Summer – Kids’ and HS Camps and Classes

Register with any of our coaches, email trainer@ftxcrossfit.com or call 630.981.4964. Space in our camps is limited.

Kids’ Classes 8-13 years old

Throughout the summer we will have our regular kids’ classes for 8-13 year-olds from 4:30pm – 5:30pm Tuesday through Fridays. However, we will have no kids’ classes during the 4th of July week from 7/4 – 7/8/.

Rates are per pack of sessions/classes:

Pack of 5 = $60.
Pack of 10 = $100.
Pack of 20 = $160.

Each pack has an expiration date of 90 days from date of purchase (NO EXCEPTIONS). Adult membership discounts cannot be applied to Kid’s sessions.

HS Camp – 4 Week Sessions (Tue & Thu) 90-minute classes

$200 per session (No credit or refunds for missed classes)
Space is limited to 8 students per session

Session 2 – July 12th – August 4th Tue and Thu from 2:00 pm – 3:30pm

High schoolers will be introduced to all the essential CrossFit lifts: Squatting movements, presses, pulling lifts, body-weight gymnastics, and the Olympic lifts. Speed and agility drills will be included each day as well. These camps are great for athletes to develop their off-season sports and conditioning.

Kids’ Camp 4-7 year-olds – 4 Week Sessions (Wed & Fri) 50-minute classes

$100 per session (No credit or refunds for missed classes)
Space is limited to 10 kids per session

Session 2 – July 13th – August 5th – Wed and Fri from 2:30 pm – 3:20pm

These sessions will be heavily focused on fun and games while appropriately introducing this younger group to basic exercises. Classes are 50 minutes long and we ask parents to pick up children on time.

FireTeam 7 Challenge & Fundraiser
Saturday, August 13th – 8am – 1:30pm w/ Taco Truck party afterwards.

See all the detail and WOD info here.

In the military the smallest unit is the fire team – a 4 person unit. On occasion, such as with a sniper pair or swim pair, special forces units will even deploy in pairs. But in either case, always operating as part of a greater effort. FTX stands for Final Training eXercise, which in the military are field tests to see if a unit is ready for deployment or Mission Ready. In that spirit, FTX CrossFit is holding its 7th Annual FireTeam Competition and Fundraiser on Saturday, August 13th for 4 person FireTeams (MMFF). Come together as a community for a greater cause to help soldiers and their families that have suffered injuries or other hardship serving our country and see if your FireTeam is Mission Ready. Part of the proceeds will go to the SEAL Legacy Foundation. More details and registration information to come. For now, mark your calendars!

 Thank you to our sponsors. Click on the logos to visit their sites.

FTX Summer Party
Saturday, July 30th @ 3pm

Mark your calendars for our “Western” themed party! Bring your cowboy hats, boots, and spurs. Or, just bring yourself and have lots of fun! We will have a water gun game, line dancing, and more for games.

But of course, you all come for the food, and Steamboat BBQ delivers a great meal.

Adults are $15. Kids 5-12 are $10. Children under 5 are free. We will have sign-up sheets later this month at FTX

Overview of our programming this week

In this new cycle, we are switching our focus to heavier Front Squats, Deadlifts, Bench Press, and some weighted gymnastic movements that will get us through the end of July. The focus will be on gaining strength and muscle endurance in our drive and pull. Don’t worry; we will have some Olympic lifting mixed into the workouts. Also, we will provide scaling options.

Monday – Paused Ft. Squats & Wtd. Pull-ups
Tuesday – None
Wednesday – Bench Press & Box Jumps
Thursday – None
Friday – Deadlifts & HSPUs

Monday we start with a triplet of Push-presses, T2B and Box Jumps that is 9:00 AMRAP. Tuesday – Happy Birthday Fugazzatto, and to celebrate get ready for a partner WOD with lots of running, cleans and burpees! Wednesday is descending ladder of Wall-Balls, pull-ups and deadlifts. Thursday is a long 30+ minute WOD with rowing, jump rope and 8 ct. body-builders. Friday is a 7 round couplet of dips and ab-wheel roll-outs. We close the week with the Hero WOD “Tommy V”.

Week of July 4 – 9

July 3rd, 2022
by:

More than a workout – Change your life!™

4th of July Hours 9am and 10am class only.

Atlas Bar Sale

Introducing packs of 5
On sale for $10 (reg. $12) now through Saturday, 7/9

FTX Summer – Kids’ and HS Camps and Classes

Register with any of our coaches, email trainer@ftxcrossfit.com or call 630.981.4964. Space in our camps is limited.

Kids’ Classes 8-13 years old

Throughout the summer we will have our regular kids’ classes for 8-13 year-olds from 4:30pm – 5:30pm Tuesday through Fridays. However, we will have no kids’ classes during the 4th of July week from 7/4 – 7/8/.

Rates are per pack of sessions/classes:

Pack of 5 = $60.
Pack of 10 = $100.
Pack of 20 = $160.

Each pack has an expiration date of 90 days from date of purchase (NO EXCEPTIONS). Adult membership discounts cannot be applied to Kid’s sessions.

HS Camp – 4 Week Sessions (Tue & Thu) 90-minute classes

$200 per session (No credit or refunds for missed classes)
Space is limited to 8 students per session

Session 2 – July 12th – August 4th Tue and Thu from 2:00 pm – 3:30pm

High schoolers will be introduced to all the essential CrossFit lifts: Squatting movements, presses, pulling lifts, body-weight gymnastics, and the Olympic lifts. Speed and agility drills will be included each day as well. These camps are great for athletes to develop their off-season sports and conditioning.

Kids’ Camp 4-7 year-olds – 4 Week Sessions (Wed & Fri) 50-minute classes

$100 per session (No credit or refunds for missed classes)
Space is limited to 10 kids per session

Session 2 – July 13th – August 5th – Wed and Fri from 2:30 pm – 3:20pm

These sessions will be heavily focused on fun and games while appropriately introducing this younger group to basic exercises. Classes are 50 minutes long and we ask parents to pick up children on time.

FireTeam 7 Challenge & Fundraiser
Saturday, August 13th – 8am – 1:30pm w/ Taco Truck party afterwards.

See all the detail and WOD info here.

In the military the smallest unit is the fire team – a 4 person unit. On occasion, such as with a sniper pair or swim pair, special forces units will even deploy in pairs. But in either case, always operating as part of a greater effort. FTX stands for Final Training eXercise, which in the military are field tests to see if a unit is ready for deployment or Mission Ready. In that spirit, FTX CrossFit is holding its 7th Annual FireTeam Competition and Fundraiser on Saturday, August 13th for 4 person FireTeams (MMFF). Come together as a community for a greater cause to help soldiers and their families that have suffered injuries or other hardship serving our country and see if your FireTeam is Mission Ready. Part of the proceeds will go to the SEAL Legacy Foundation. More details and registration information to come. For now, mark your calendars!

 Thank you to our sponsors. Click on the logos to visit their sites.

Overview of our programming this week

This is our last week of our final cycle of banded lifts at the beginning of each week followed later in the week by heavier 1RM lifts.

Monday – None
Tuesday – Banded Front Squats + Deadlifts
Wednesday – Banded Bench Press
Thursday – Deadlift
Friday – Push Press

For the 4th of July, remember we are only open 9am and 10am. For that day we have a long 35-minute AMRAP of running, BW Deadlifts, lunges and Burpees. Tuesday is a partner WOD with wheelbarrow, wall balls and DB snatches. Wednesday is 3 BW exercise chipper consisting of burpees, sit-ups and jump rope. Thursday is a classic CrossFit AMRAP couplet of rowing and thrusters. Friday is a nasty EMOM alternating between the dreaded bike and weighted step-ups. Saturday is the hero WOD “Severin”.

FTX Classes – We have the most extensive group class based schedule of any facility in the area. See our schedule here – https://ftxcrossfit.com/schedule/.

FTX Kids’ Classes – No classes this week.

Week of June 27 – July 2

June 26th, 2022
by:

More than a workout – Change your life!™

4th of July Hours 9am and 10am class only.

FTX 2022 Summer Shirts

Pre-order sheets are at FTX. $29.
Order by 7/1. Delivery by 7/22.

FTX Summer – Kids’ and HS Camps and Classes

Register with any of our coaches, email trainer@ftxcrossfit.com or call 630.981.4964. Space in our camps is limited.

Kids’ Classes 8-13 years old

Throughout the summer we will have our regular kids’ classes for 8-13 year-olds from 4:30pm – 5:30pm Tuesday through Fridays. However, we will have no kids’ classes during the 4th of July week from 7/4 – 7/8/.

Rates are per pack of sessions/classes:

Pack of 5 = $60.
Pack of 10 = $100.
Pack of 20 = $160.

Each pack has an expiration date of 90 days from date of purchase (NO EXCEPTIONS). Adult membership discounts cannot be applied to Kid’s sessions.

HS Camp – 4 Week Sessions (Tue & Thu) 90-minute classes

$200 per session (No credit or refunds for missed classes)
Space is limited to 8 students per session

Session 2 – July 12th – August 4th Tue and Thu from 2:00 pm – 3:30pm

High schoolers will be introduced to all the essential CrossFit lifts: Squatting movements, presses, pulling lifts, body-weight gymnastics, and the Olympic lifts. Speed and agility drills will be included each day as well. These camps are great for athletes to develop their off-season sports and conditioning.

Kids’ Camp 4-7 year-olds – 4 Week Sessions (Wed & Fri) 50-minute classes

$100 per session (No credit or refunds for missed classes)
Space is limited to 10 kids per session

Session 2 – July 13th – August 5th – Wed and Fri from 2:30 pm – 3:20pm

These sessions will be heavily focused on fun and games while appropriately introducing this younger group to basic exercises. Classes are 50 minutes long and we ask parents to pick up children on time.

FireTeam 7
Saturday, August 13th – 8am – 1:30pm w/ Taco Truck party afterwards.

More information here.

In the military the smallest unit is the fire team – a 4 person unit. On occasion, such as with a sniper pair or swim pair, special forces units will even deploy in pairs. But in either case, always operating as part of a greater effort. FTX stands for Final Training eXercise, which in the military are field tests to see if a unit is ready for deployment or Mission Ready. In that spirit, FTX CrossFit is holding its 7th Annual FireTeam Competition and Fundraiser on Saturday, August 13th for 4 person FireTeams (MMFF). Come together as a community for a greater cause to help soldiers and their families that have suffered injuries or other hardship serving our country and see if your FireTeam is Mission Ready. Part of the proceeds will go to the SEAL Legacy Foundation. More details and registration information to come. For now, mark your calendars!

Overview of our programming this week

We’ll be in week 2 of our final cycle of banded lifts at the beginning of each week followed later in the week by heavier 1RM lifts.

Monday – Snatch
Tuesday – Banded Bench Press
Wednesday – Banded Front Squats + Deadlifts
Thursday – Shoulder Press
Friday – Back Squat

We start Monday with a medium-short triplet for time of box jumps, ab-wheel rollouts and SDHPs. Tuesday is a pyramid chipper w/ DB Hang Clean & Presses, Renegade Rows and Lunges. Wednesday the workout gets a bit longer with a 15 min. cap and 4 rounds for time of bear crawls and pull-ups/M/Us. Thursday you’ll be treated to three 4-minute AMRAPs of jump rope, single-arm Russian KBS and suitcase carries. Friday is essentially a chipper with a 10-minute cap consisting of wall balls and TGUs. Saturday we will run our Obstacle Course!

FTX Classes – We have the most extensive group class based schedule of any facility in the area. See our schedule here – https://ftxcrossfit.com/schedule/.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Week of June 20 – 25

June 19th, 2022
by:

More than a workout – Change your life!™

FitAid Sale Fridge Winner

Congratulations to Duane M.!

We sell FitAids, Atlas Bars, GreaterThans by the case. Buy from us and support all we do at FTX. If you see a better price online, give us a chance to beat it!

FTX Summer – Kids’ and HS Camps and Classes

Register with any of our coaches, email trainer@ftxcrossfit.com or call 630.981.4964. Space in our camps is limited.

Kids’ Classes 8-13 years old

Throughout the summer we will have our regular kids’ classes for 8-13 year-olds from 4:30pm – 5:30pm Tuesday through Fridays. However, we will have no kids’ classes during the 4th of July week from 7/4 – 7/8/.

Rates are per pack of sessions/classes:

Pack of 5 = $60.
Pack of 10 = $100.
Pack of 20 = $160.

Each pack has an expiration date of 90 days from date of purchase (NO EXCEPTIONS). Adult membership discounts cannot be applied to Kid’s sessions.

HS Camp – 4 Week Sessions (Tue & Thu) 90-minute classes

$200 per session (No credit or refunds for missed classes)
Space is limited to 8 students per session

Session 2 – July 12th – August 4th Tue and Thu from 2:00 pm – 3:30pm

High schoolers will be introduced to all the essential CrossFit lifts: Squatting movements, presses, pulling lifts, body-weight gymnastics, and the Olympic lifts. Speed and agility drills will be included each day as well. These camps are great for athletes to develop their off-season sports and conditioning.

Kids’ Camp 4-7 year-olds – 4 Week Sessions (Wed & Fri) 50-minute classes

$100 per session (No credit or refunds for missed classes)
Space is limited to 10 kids per session

Session 2 – July 13th – August 5th – Wed and Fri from 2:30 pm – 3:20pm

These sessions will be heavily focused on fun and games while appropriately introducing this younger group to basic exercises. Classes are 50 minutes long and we ask parents to pick up children on time.

FireTeam 7
Saturday, August 13th

More information here.

In the military the smallest unit is the fire team – a 4 person unit. On occasion, such as with a sniper pair or swim pair, special forces units will even deploy in pairs. But in either case, always operating as part of a greater effort. FTX stands for Final Training eXercise, which in the military are field tests to see if a unit is ready for deployment or Mission Ready. In that spirit, FTX CrossFit is holding its 7th Annual FireTeam Competition and Fundraiser on Saturday, August 13th for 4 person FireTeams (MMFF). Come together as a community for a greater cause to help soldiers and their families that have suffered injuries or other hardship serving our country and see if your FireTeam is Mission Ready. Part of the proceeds will go to the SEAL Legacy Foundation. More details and registration information to come. For now, mark your calendars!

Overview of our programming this week

We are starting our final cycle of 3 weeks of banded lifts at the beginning of each week followed later in the week by heavier 1RM lifts.

Monday – BandedBench Press
Tuesday – Banded Front Squats + Deadlifts
Wednesday – Push Press
Thursday – Core work
Friday – Deadlift

We hope you get to enjoy the longest day of the year this week on Wednesday, June 21 where the Summer Solstice will happen at 4:14 am. We start this week of long days with a nice long benchmark – Angie. Tuesday will be a 5 rounder for time of jump rope and DB OH Lunges. Wednesday is another benchmark – Nancy. Thursday is a death by Echo Bike WOD. Friday is a longer chipper w/ Rowing, Thrusters, and Pull-ups. Friday is long 30-minute AMRAP of Back Squats, T2Bs, Push-ups, and Shuttle Runs. Longer workouts for longer days. Enjoy!

FTX Classes – We have the most extensive group class based schedule of any facility in the area. See our schedule here – https://ftxcrossfit.com/schedule/.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

#FTXHomeWODs – We have plenty of gear for those of you that want to do some of these workouts at home, whether that is because of childcare situations, health reasons, schedule conflicts, or whatever. We can loan out all sorts of equipment, including rowers and barbells. We can also do personal training sessions with you at FTX or your home. If this is your situation, then please reach out to us so we can get you all setup!

Starting in mid-July you will see FTX via Wodify have a new programming section for Home/Travel WODs. Use this for days you can’t get to FTX. These WODs will require minimal to no equipment.