Tuesday April 23, 2019

April 22nd, 2019
by:

Specialty Class

Yoga – 7:30pm

Strength / Skillwork

If you don’t know how to climb the rope or aren’t very good at it, then do the skill work. Otherwise do the Rope Climb AMRAP.

Rope Climb Skillwork or 3:00 AMRAP of Rope Climbs

400m Max Effort Run

WOD

For time do 21-5-9 of: [Cap 12:00]
Thrusters 105/75# [135/95#]
SDHP 105/75# [135/95#]

[Rx+]

Don’t go Rx+ unless your 1RM for thrusters and SDHP is 165+/120+ .

Elements

For time do 30-20-10 of:
DB Thrusters 15/10s [20/12s]
KB SDHP 35/25# [55/35#]

[Rx+]

SDHPClass

Monday April 22, 2019

April 21st, 2019
by:

Strength / Skillwork

Back Squat
8-8 / 5-3-3-1 / 3-3
BB – 50% / 65-80-90-PR% / 65-65%
Do not use back racks without safety catches for back squats.

WOD

5 rounds of the following:
Row sub 1:45/2:00 [1:30/1:45] for as long as possible
Rest 1:00
Then go run 400m in under 2:00/2:15 [1:45/2:00]
Rest 1:00

(In inclement weather, do a .75 mile bike instead of 400m run)

[Rx+ times]

Talk to our trainers for scaling and setting an appropriate goal if you can’t row sub-1:45/2:00.

Score each round separately = # of seconds you rowed sub the indicated time + # of seconds you ran under the 400m time cap. Enter # of seconds as reps.

Do NOT be discouraged if you can’t run or row at these paces. Make it a goal, whether short or long-term to get there or as close as possible. Running is about as functional a movement as functional gets. We should be able to run for short, medium and long distances. We should be able to run carrying nothing or under load. Keep working. Keep improving. Keep at it! Do the best you can today, and if your score is 0, then so be it. The win is that you did it. If you keep it up with consistency, then you will get better!

Elements

Do main WOD today.

EarlyMorningRun

Week of April 22 through 27

April 21st, 2019
by:

We invite you to check out our community partners here.
Good nutrition is key. Preparing great tasting and healthy meals takes planning and time. Sometimes we just need something quick and handy, but usually that means unhealthy. Well, no longer. Origin Meals is a convenient and cost-effective way to get fresh healthy meals.

origin-logo_2-color-on-white

Origin Meals provides a variety of healthy meal plans to fit your needs. The meals are delivered directly to FTX and are ready Monday and Thursday mornings for you to pick up.

Specialty Classes This Week

Yoga – Tuesday 7:30pm and Thursday 11:00am.
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is this Saturday, May 25th. Order by this Tuesday, May 21st.
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.

WOD Summary

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

We finish our current strength cycle on Monday with back squats, then you’ll see a mix of Olympic lifts (or components thereof) and DB lifts for the next couple of weeks until we resume a new strength cycle. Now that we have nicer weather, we are focusing this week on running – lot’s of running! Mixed into the running you will see quite a bit of gymnastics movements and heavier than usual lifts in the WODs. One of the things that makes CrossFit so effective is doing weight at speed, but form and range of motion are the priority. Do NOT go heavy on these WODs unless you’ve been training consistently with good mechanics and mobility. Leave your EGO at the door. You do not have to go Rx, and much less Rx+, every time. You are not less of an athlete if you scale, modify or adapt – that is call training smart! Bob modifies his WODs here and there for optimal workouts. Be like Bob!

It is our hope you enjoy this week’s programming of functional movements that are constantly varied and meant to be done at high intensity. Keep in mind that quality of movement and range of motion come before going heavier and faster. Train smart!

Saturday April 20, 2019

April 20th, 2019
by:

Specialty Classes

Special Event Easter Egg Hunt – 10am – 11am
All kids 3-8 are invited (for members and non-members alike).

easter-eggs-252874_1280

WOD

Special Easter Surprise WOD!

Elements

Do main WOD today.

Friday April 19, 2019

April 18th, 2019
by:

Good Friday Hours
No 5:30pm or 6:30pm classes today

CrossEaster

WOD

10 Rounds for time of: (Cap 25:00)
DB Lunge 10 yards (Dist. between 2 poles)
10 Burpees

Any hold allowed on DBs as long as hands are holding handles of DBs and clearly in control of DBs. No dropping DBs!
Rx – 30/20s
Rx+ – 45/30s
Elements – 20/12s

If you are newer or haven’t worked out consistently in the past few weeks, then consider doing less rounds.

Elements

Do main WOD today

Strength / Skillwork

Do strength after WOD today.

Shoulder Press
8-8 / 5-3-3-1 / 3-3
BB – 50% / 65-80-90-PR% / 65-65%

Thursday April 18, 2019

April 17th, 2019
by:

Specialty Classes

Yoga – 11am – 12pm

Strength / Skillwork

Deadlift
8-8 / 5-3-3-1 / 3-3
BB – 50% / 65-80-90-PR% / 65-65%

WOD

FGB: KB-style: 1:00 each, 3x through
Shoulder to Overhead
Squat (any hold)
Russian KB Swing
Lunges (any hold)
Snatch (any style)
Rest
Rx + = 55/35#
Rx = 35/25#

M6

Elements

Do main WOD today.

Wednesday April 17, 2019

April 17th, 2019
by:

Specialty Classes

FTX Gold (65+) – 2:30pm – 3:30pm

Strength / Skillwork

Overhead Squat
8-8 / 5-3-3-1 / 3-3
BB – 50% / 65-80-90-PR% / 65-65%
Do not use back racks for OHS.

WOD

Do lighter weights of the OHS from the ground to warm-up for snatch.

IWT/Snatch, 5 Rounds of:
6 Snatches
2:00 “cardio”
Rest 2:00
——–
Do each “Cardio” exercise (in any order) 1x:
Row, Bike, Shuttle Run, R-KBS, Jump Rope

Rx+ Squat Snatches, 70/55# KB
Rx: Power Snatches, 55/35# KB

Score each round separately, and each round is recorded as reps. Total reps = lbs. of barbell + cardio reps.
1 R-KBS = 1 rep
1 Calorie on Bike or Rower = 2 Reps
10 yard Shuttle Run = 1 rep
10 Singles = 1 rep, 2 D/U = 1 rep
You may NOT drop your barbell during your set of 6. If you do, you can start the set over, consider using less weight, or take a zero for that round on the lift.

Elements

Elements will just do 8-8 / 5-5 for OH squat. Primarily just to work on technique.

Perform the following exercises 2x through. Each exercise will be performed for 2:00 for reps with a 1:00 rest in between. (29 minutes total)

– RKBS 35/25# [55/35#]
– Bike
– Rower
– Shuttle Run 10 yds
– Jump Rope [Rx+ must do D/Us]

1 R-KBS = 1 rep
1 Calorie on Bike or Rower = 2 Reps
10 yard Shuttle Run = 1 rep
10 Singles = 1 rep, 2 D/U = 1 rep

Score = Total number of reps performed as per values above.

Tuesday April 16

April 15th, 2019
by:

Good Friday Schedule – No 5:30pm or 6:30pm classes

Specialty Classes Today

Yoga – 7:30pm

Strength / Skillwork

Bench Press
8-8 / 5-3-3-1 / 3-3
BB – 50% / 65-80-90-PR% / 65-65%
Use safety catches! Spot each other!

WOD

5 Rounds for time of:
10 Cals. Bike
10 Deadlifts 185/105# [245/185#]

Larger classes will need to stagger and/or have some do WOD first before Strength.

JoeAssault

Alternate WOD
Andres’ BDay WOD

For time: (Cap 20:00)
Buy-in: 49 cal Row
then 4 rounds of:
16 Thrusters 65/45# [95/65#]
70 Double-unders or 250 singles [Rx+ must do D/Us]

Elements

5 Rounds for time of:
200m Run
20 KB Deadlifts 55/35# [70/55#]
10 Hanging Knee Raises [T2B]
10 Box Dips [Ring or bar dips]

For those that shouldn’t do deadlifts, substitute 20 air box squats. Pick a box height according to how low you can go without compromising spinal alignment.

Monday April 15

April 14th, 2019
by:

Good Friday Schedule – No 5:30pm or 6:30pm classes.

FilthyFifty

Strength / Skillwork

None today. Get ready to get filthy!

WOD

“Filthy Fifty”

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

40:00 time cap / 1 Pood = 35 lbs.
Females: 20″, KB = 25#, BB = 35#, Wall Ball 14#

Elements

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

Week of April 15 to 20

April 14th, 2019
by:

Good Friday schedule – No 5:30pm or 6:30pm classes

Special Event – Saturday April 20th – 10am – 11am
Kid’s Easter Egg Hunt

Free event for Kids 3-8. (Non-member kids welcome!)
Easter Egg Hunt w/ a twist. Each egg does have candy, but kiddos will have also have to do fun little exercises and activities!

easter-egg

We invite you to check out our community partners here.
Good nutrition is key. Preparing great tasting and healthy meals takes planning and time. Sometimes we just need something quick and handy, but usually that means unhealthy. Well, no longer. Origin Meals is a convenient and cost-effective way to get fresh healthy meals.

origin-logo_2-color-on-white

Origin Meals provides a variety of healthy meal plans to fit your needs. The meals are delivered directly to FTX and are ready Monday and Thursday mornings for you to pick up.

Specialty Classes This Week

Yoga – Tuesday 7:30pm and Thursday 11:00am.
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is this Saturday, May 25th. Order by this Tuesday, May 21st.
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.

WOD Summary

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

We are into the final week of the current strength cycle. We will then be off cycle for about 2 weeks doing various other strength lifts. We start off this week with a classic and very popular WOD – Filthy Fifty! The Tuesday and Wednesday WODs are a combination of cardio and heavy lifting. Thursday is Kettlebell appreciation day. Friday is a great WOD for developing mental toughness. And then we finish off the week with a little bit of fun on Saturday with something a little different.

It is our hope you enjoy this week’s programming of functional movements that are constantly varied and meant to be done at high intensity. Keep in mind that quality of movement and range of motion come before going heavier and faster. Train smart!

Saturday April 13, 2019

April 12th, 2019
by:

Strength / Skillwork

None today.

WOD

For time:
800m Run
Rest 2:00 minutes
15 OHS Squats
Rest 1:00 minute
800m Run
Rest 2:00 minutes
15 OHS Squats
Rest 1:00 minute
800m Run
Rest 2:00 minutes
15 OHS Squats

You are recording your the times for each 800m run, i.e. just the run portions. Separately record your best set of OHS.
Rx+ = All of your OHS weights where within a 20#/15# range.

In case of bad weather, row 1000m each time instead.

IMG_4419

Have you tried Natural Recovery Greens?

Elements

3 Rounds for time of:
800m Run
30 Jumping Squats
30 Push-ups
30 Leg Lifts

Friday April 12, 2019

April 11th, 2019
by:

Strength / Skillwork

Shoulder Press
8-8 / 3-3-3-3 / 3-3
BB – 50% / 65-75-85-90% / 65-65%

WOD

“Bradshaw”

10 rounds for time of:
3 Handstand push-ups
225/155 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

BrianBradshawHero

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Elements

7 [10] rounds for time of:
6 Push-ups
12 KB Deadlifts 70/55#
18 Ring Rows
36 Singles

[ ] Rx+

Thursday April 11, 2019

April 10th, 2019
by:

Specialty Classes

NO Yoga today at 11:00 am / Open Box instead

Strength / Skillwork

Back Squat
8-8 / 3-3-3-3 / 3-3
BB – 50% / 65-75-85-90% / 65-65%

IMG_4809

WOD

Class-wide WOD for time:
(Multiply reps indicated by # of people in class)
50 Lunges (2ct)
25 Burpees
5 Rope Climbs
25 Indian Sit-ups
50 Hip/Back Extensions
500m Row

Try to not scale any of the movements if possible. Instead have someone else in class do those movements you can’t do, while you do more of the other movements.

Elements

Do main WOD today.

Wednesday April 10, 2019

April 9th, 2019
by:

Specialty Classes

FTX Gold (65+) – 2:30pm – 3:30pm

Strength / Skillwork

Bench Press
8-8 / 3-3-3-3 / 3-3
BB – 50% / 65-75-85-90% / 65-65%

IMG_3914

WOD

5 rounds for time of:
4 Clean & Jerks 185/115# [225/155#]
6 C2B + 6 Ring Dips [6 Bar M/U]
40-ft. handstand walk w/ feet on wall [reg. handstand walk]

The 40ft handstand walk along wall is sideways and will be 20ft x 2. Start in the middle of the wall and move either left or right 20ft, then go back to middle and do other direction. That way everyone can keep going on this without getting in each other’s way.

Elements

5 Rounds for time of:
20 RKBS 35/25# [5535#]
10 Ring Rows
10 Box Dips
40 ft. Bear Crawl

On Ring rows for Rx+ arms have to be perpendicular at bottom of hang.

Tuesday April 9, 2019

April 8th, 2019
by:

Specialty Classes

Yoga – 7:30pm – 8:30pm

Strength / Skillwork

Deadlift
8-8 / 3-3-3-3 / 3-3
BB – 50% / 65-75-85-90% / 65-65%

Deadlift

WOD

2 Rounds of time of:
15 Box Jumps 30/24″ [36/30″]
400m Run
15 Wall Balls 20/14# [30/20#]
.75 Mile Bike

Larger classes can stagger and/or switch to a Wall Ball -> Bike -> Box Jumps -> Run order. If weather is bad, then do 500m row in lieu of run.

Elements

For time:
3 mile Bike
800m Run
30 Box Jumps 20/18″
30 Flutter Kicks 4ct.
30 Wall Balls 14/10#
30 Leg Raises
30 Hip/Back Extensions
800m Run

Elements won’t do the deadlift. If weather is bad, do a 1000m row in lieu of each of the 800m runs.

 

Monday April 8, 2019

April 7th, 2019
by:

Bible Reading Group

Tonight from 8:30pm – 9:30pm / We’ll be discussing week 5 of the Kingdoms book.

Strength / Skillwork

Snatch Balance
8-5-3-3
BB-50-65-85%

Snatch
5-3-1-1-1
65-75-85-95-PR
Work on Squat Snatches unless there is a real good reason not to.

FrancesOverhead

WOD

30-20-10 for time of: (Cap 13:00)
DB Thrusters 30/20# [35/25#]
Hanging Leg Raises [T2B]

Elements

3 Rounds for time:
30 Step-ups 24/20″
30 Back Extensions
30 DB Thrusters 20/15#
30 Leg Raises
30 Singles

Elements won’t do Snatch work

Week of April 8 through 13

April 7th, 2019
by:

We invite you to check out our community partners here.
Good nutrition is key. Working just 2 month’s with Beth Penzone and her team could be a game changer for many of you.

VNLogo

Victory Nutrition
We have partnered with Victory Nutrition to give you a complete package option for both fitness and nutrition. We offer membership packages that include nutrition counseling.

Specialty Classes This Week

Yoga – Tuesday 7:30pm and Thursday 11:00am. No Yoga on Thursday morning. Open Box instead.
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is this Saturday, April 13th. Order by this Tuesday, April 9th.
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.

WOD Summary

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

We are back into regular strength cycle with 2-3 weeks remaining for this one. This week you will see a bit of a focus on some Olympic movements and Over-head Squats (OHS), with a mix of gymnastics and running thrown in. This week will be another good challenge culminating with another WOD involving a good amount of running.

It is our hope you enjoy this week’s programming of functional movements that are constantly varied and meant to be done at high intensity. Keep in mind that quality of movement and range of motion come before going heavier and faster. Train smart!

Saturday April 6, 2019

April 5th, 2019
by:

WOD

20:00 AMRAP
Run 400m
15 Pull-ups [L Pull-ups]
15 Hip extensions

Strength / Skillwork

Snatch
5-5-3-3-3
This isn’t about going heavy, but finding a weight you can control well with good form for 3 reps. These really should be squat snatches if able.

Elements

Do main WOD. If you don’t want to do the Snatch work, then do a 2k row for time.

LanceRow

Friday April 5, 2019

April 4th, 2019
by:

Strength / Skillwork

Bench Press
10-8-8-5-5-5-5
BB-50-65-85-85-85-85

Use safety catches and spot each other!

BenchPress

WOD

Bear Complex
Warm-up and then 1-1-1-1-1
Each single set of the bear complex will be for 7 cycles without putting down the bar. Record your best (heaviest) bear complex.

Elements

Burn! 11

10 Rounds, 50:00 Cap
250m Row (Yellow)
5 DB Thrusters (Red)
10 Burpees (Red)
15 Air Squats (On way back to yellow)
10 Leg Raises (Yellow)
5 Push-ups (Yellow)
Rest until you are in green or 1:00 if you don’t have MyZone after every round. The Rest counts towards your score.

Rx: 30s/20s DB, Hanging Leg Raise
Rx+: 45s/30s DB, Toe to Bar

Thursday April 4, 2019

April 3rd, 2019
by:

Community Partner

Today we highlight Olympia Chiropractic & Physical Therapy. Click on the image to go to their website.

OlympiaChiroLogo

At Olympia Chiropractic & Physical Therapy, their mission is to help every patient achieve a high level of health and function. Their team of Chiropractors, Physical Therapists, Massage Therapists, and Athletic Trainers strive to help each individual accomplish their health & fitness goals.

Specialty Classes Today

Yoga – 11:00am – 12:00pm

Strength / Skillwork

None today. Two WODs instead.

WOD

12:00 AMRAP
36 Double-Unders
24 Sit-ups to a press with KB 15/10#
12 Burpee Box Jump overs 24/20″

Rx – Can do 100 singles instead.
Rx+ – Must do D/Us and KB 25/15#

Those with back issues, don’t do sit-ups to a press. Instead do 1ct or 2ct flutter kicks.

Rest 10:00

12:00 AMRAP
6/6 One-arm dumbbell push-jerks 50/35# [70/45#]
12 Goblet Squats with the DB
12 Cals. on the Bike

Don’t drop DB!

Elements

For time:
Do the following 2x [Rx+ = 3x]
100 Singles
25 Leg Raises
25 Right-arm DB push-press 20/15#
25 Burpees
25 Left-arm DB push-press 20/15#
500m Row

Wednesday April 3, 2019

April 2nd, 2019
by:

Welcome our newest assistant trainer!

ethansnatch

Ethan has completed our extensive internship and will be starting handling some Elements classes and Open Box times on Wednesday and Thursday evenings. And he starts tonight!

Specialty Classes

FTX Gold (65+) – 2:30pm – 3:30pm

Strength / Skillwork

Push-press
10-8-8-5-5-5-5
BB-50-65-85-85-85-85

WOD

6-9-12-9-6 reps for time of:
OTB Burpees
Front Squats* 145/95 [185/135]
Pull-ups [C2B]

*Bar starts on ground.

Elements

For time:
500m Row
25 Burpees
25 Goblet Squats 35/25 [55/35]
25 Burpees
25 Goblet Squats
500m Row

 

Tuesday April 2, 2019

April 1st, 2019
by:

Community Partners

Today we are highlighting Origin Meals. Click on the image for their website.

origin-logo_2-color-on-white

Along with exercise, nutrition is key to your health. Origin Meals provides healthy, convenient ready-to-eat meals delivered to FTX each Sunday and Wednesday evening.

Specialty Classes

Yoga – 7:30pm – 8:30pm

Strength / Skillwork

Deadlift
10-8-8-5-5-5-5
BB-50-65-85-85-85-85

WOD

10:00 AMRAP
10 HSPUs [Strict]
15 DB Ft. Rack Walking Lunges 30/20s [50/35s]

Elements

20:00 AMRAP
10 Cal. Bike
10 Shoulder Push-ups [HSPUs]
20 Walking Lunges 15/10 KBs [25/20 KBs]

Elements will only do 1-2 of the sets of 5 on the Deadlifts.

Monday April 1, 2019

March 31st, 2019
by:

Warm-up

In lieu of a regular warm-up today, start with Dolores. Then immediately do 12.1. Then rest 1 minute and do the FTX mini.

“Dolores”
Do 150 burpees for time

“12.1”
7:00 AMRAP of burpees to a 6″ target

FTX mini – 1 min. of burpees onto a 25# plate

Strength / Skillwork

Back Squat
10-8-8-5-5-5-5
BB-50-65-85-85-85-85

WOD

15:00 AMRAP
10 Burpees
10 Yard DB Bear Crawl 30/20#
10 Wall Ball 20/14# 10/8′
10 Yard Broad Jump*

Rx – As written * 5 extra burpees if not completed in 4 jumps
Rx+ – 45/30# DBs / 30/20# 10’/9′ and * 5 extra burpees if not completed in 3 jumps
Each yard = 1 rep

Elements

15:00 AMRAP
10 Burpees
10 Yard Bear Crawl
10 Wall Ball14/10# 10/8′
10 Yard Broad Jump*

Each yard = 1 rep * 5 extra burpees if not completed in 5 jumps

BurpeeBoxJumps

Week of April 1 through 6

March 31st, 2019
by:

We invite you to check out our community partners here.
This week we’d like to highlight Victory Nutrition

VNLogo

Victory Nutrition
We have partnered with Victory Nutrition to give you a complete package option for both fitness and nutrition. We offer membership packages that include nutrition counseling.

Specialty Classes This Week

Yoga – Tuesday 7:30pm and Thursday 11:00am.
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, April 13th. Order by Tuesday, April 9th.
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.

WOD Summary

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

We are back into regular strength cycle for the next 3-4 weeks. This week you will see a lot of burpees, but other than that a good selection of WODs with a good mix of strength and body weight/gymnastics movements. This week will be a good challenge culminating with another good running WOD.

It is our hope you enjoy this week’s programming of functional movements that are constantly varied and meant to be done at high intensity. Keep in mind that quality of movement and range of motion come before going heavier and faster. Train smart!

Saturday March 30, 2019

March 29th, 2019
by:

Come today to our End of Winter and Open Party!

Starts todya at 2:30pm. Bring an appetizer to share. BYOB.
Come for fun, games and more! See you there!

FTXCrossFitOpenParty2018c

WOD

“Amanda”

9-7-5

Muscle-ups
Snatch 136/95#

Elements

3 Rounds for time of:
100m Sprint
10 Jumping Pull-ups
10 Box Dips
10/10 DB Snatch 30/20#

Strength / Skillwork

Do this after WOD today.
Shoulder Press
8-8 / 3-3-3-3 / 3-3
BB – 50% / 65-75-85-90% / 65-65%

Friday March 29, 2019

March 28th, 2019
by:

End of Winter & Open Party

Tommorrow! This Saturday! Don’t miss it!

OpenParty2018

hyacinth

When: Saturday, March 30 @ 2:30pm
Where: At FTX!
Who: All FTXers and their families (bring the kiddos!)
What: Games, appetizers, drinks and just plain old fun!

Bring an appetizer to share. BYOB. We’ll have a variety of games for young and old alike.

Strength / Skillwork

Back Squat
8-8 / 3-3-3-3 / 3-3
BB – 50% / 65-75-85-90% / 65-65%

WOD

5 rounds for time of:
400m Run
21 Deadlifts 135/95# [185/135#]

Rx+ – [ ]

Elements

4 rounds for time of:
400m Run
And 1 of the following after each run. Rotate through them as desired:
– 21 KB Deadlifts 70/55#
– 21 Push-ups
– 21 Ring Rows
– 21 Leg Lifts

Thursday March 28, 2019

March 27th, 2019
by:

End of Winter & Open Party

This Saturday!

OpenParty2018

When: Saturday, March 30 @ 2:30pm
Where: At FTX!
Who: All FTXers and their families (bring the kiddos!)
What: Games, appetizers, drinks and just plain old fun!

Bring an appetizer to share. BYOB. We’ll have a variety of games for young and old alike.

Specialty Classes Today

Yoga – 11:00am – 12:00pm

Strength / Skillwork

1,000 Max. Effort Row

WOD

Happy Birthday Gannon!
3 Rounds For time:
28 MBSC 20/14#
14 push jerks 105/75# [135/95#]

Rx+ = [ ]

Really focus on getting good MBSCs. Fully open. Drop into a full squat. Fully stand up. Focus on good ROM and mechanics.

Elements

3 Rounds for time of:
28 MBSC 20/14#
14 DB Push Press 20/15s [30/20s]

Rx+ = [ ]

Wednesday March 27, 2019

March 26th, 2019
by:

Specialty Classes

FTX Gold (65+) – 2:30pm – 3:30pm

Strength / Skillwork

Deadlift
8-8 / 3-3-3-3 / 3-3
BB – 50% / 65-75-85-90% / 65-65%

WOD

Tommy V

For time:
115/75 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115/75 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115/75 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Elements

Elements will not do the strength today. It’s 2 WODs instead.

3 Rounds for time of:
500m Row
20 KB Deadlifts 55/35 [70/55]

Rx+ – [ ]

Rest 5-10 minutes before doing next Elements WOD

20:00 AMRAP
20 Air Squats
10 Ring Rows
20 Leg Lifts or Hanging Knee Raises
10 Box Dips
:30 L-Sit between two 20-24″ boxes. Just keep feet off floor and in front of you.

Tuesday March 26, 2019

March 25th, 2019
by:

End of Winter & Open Party

OpenParty2018

When: Saturday, March 30 @ 2:30pm
Where: At FTX!
Who: All FTXers and their families (bring the kiddos!)
What: Games, appetizers, drinks and just plain old fun!

Bring an appetizer to share. BYOB. We’ll have a variety of games for young and old alike.

Specialty Classes Today

Yoga – 7:30pm – 8:30pm

Strength / Skillwork

Bench Press
8-8 / 3-3-3-3 / 3-3
BB – 50% / 65-75-85-90% / 65-65%

WOD

3 rounds for reps of all of the following:

One minute of 95/65# [135/95#] back squats
Rest one minute
One minute of pull-ups [C2B]
Rest one minute
One minute of 95/65# [135/95#] power cleans
Rest one minute

Record all 3:00 of back squats as round 1
Record all 3:00 of pull-ups as round 2
Record all 3:00 of cleans as round 3

Elements

3 Rounds for time of:
30 Air Squats [Goblet Squats 20#/15#]
30 Ring Rows [Pull-ups]
30 DB Push-press 20/12s [30/20s]

Rx+ = [ ]

Monday March 25, 2019

March 24th, 2019
by:

Strength / Skillwork

Hang Power Snatch
8-8 / 3-3-3-3 / 3-3
BB – 50% / 65-75-85-90% / 65-65%

The WOD today was specifically chosen for two reasons:
1) To give plenty of time to really work on developing the technique on the Snatch.
2) It is a good short intense WOD.

WOD

5:00 AMRAP
20 KBS 55/35# [70/55#]
10 HSPUs [4″ Deficit]

Rx – As written
Rx+ – [ ]

Elements

Elements will not do the Hang Power Snatches

For time:
Buy-in 2K Row
Then:
3 Rounds of
20 Alt. DB Snatches 30/20# [45/30#]
10 Burpee Box Jump Overs 20″ [24″]
Then:
Cash-out 3mi Bike

Buy-in and cash-out are part of your overall time.

Box jump height is the same for M or F. It changes just based on Rx or Rx+.

JessicaKBSnatch

Week of March 25 through 30

March 24th, 2019
by:

End of Winter & Open Party

OpenParty2018

When: Saturday, March 30 @ 2:30pm
Where: At FTX!
Who: All FTXers and their families (bring the kiddos!)
What: Games, appetizers, drinks and just plain old fun!

Bring an appetizer to share. BYOB. We’ll have a variety of games for young and old alike.

Specialty Classes This Week

Yoga – Tuesday 7:30pm and Thursday 11:00am.
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, April 13th. Order by Tuesday, April 9th.
Delivery is to FTX CrossFit. Ordering is easy.
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screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

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

The CrossFit Open ends on Monday. Make sure to get your final scores for 19.5 in by 7pm. Great job to all!

We will be getting back into a more regular strength cycle over the next couple of weeks. This week we cover all the bases with 4 days that include strength. The workouts are a good cross-section of movements, formats and length. Yes, we programmed Thrusters this week. Given it’s such a great full-body exercise and we like a challenge, how could we pass up an opportunity like this after 19.5! And we’ve programmed an outside run for Saturday. Hopefully the weather will cooperate so that we can get back outside again!

It is our hope you enjoy this week’s programming of functional movements that are constantly varied and meant to be done at high intensity. Keep in mind that quality of movement and range of motion come before going heavier and faster. Train smart!

Friday 3/22 & Saturday 3/23

March 21st, 2019
by:

The CrossFit Open

CrossFitGames2019Logo

The 2019 CrossFit Open ends this Monday, March 25, 2019.
We hope you enjoyed all our Open Announcements. This is the final week for your chance to dress-up according to this week’s theme and be eligible for prizes, and take part in the fun! As in the past 4 weeks, our focus this Friday and Saturday will the the Open. The Open WODs, with scaled versions as needed, will be our main WOD for all on Friday regardless of whether or not you are actually registered for the CrossFit Open. On Saturday, in addition to the Open WOD, we will have an alternate WOD. Then this Sunday will be our last session where we will be open from 2:30pm – 3:30pm only for those registered in the Open and doing the Open. We ask that people try not do or redo the WOD on Monday, but if you were travelling or something else kept you from doing it, then please avoid the 10am and 4:30pm classes.

Week 5 – March 21 – Rookies – Theme is Cartoon/Disney

Strength / Skillwork

None either day.

WOD

Friday – 19.5

Saturday – 19.5 or alternate WOD

Alternate WOD

Thursday March 21, 2019

March 20th, 2019
by:

Open Announcement

Join us tonight for the final announcement of 19.5. Come at 7pm to watch the live announcement and then to see our very own “Rookies” do 19.5!

OpenAnnounceAudience

Specialty Classes

Yoga – 11:00am – 12:00pm

WOD (No Measure)

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

Wednesday March 20, 2019

March 19th, 2019
by:

Specialty Classes

FTX Gold (65+) – 2:30pm – 3:30pm

WOD

Burn! 38

5 Rounds of:
Row 500m (Yellow)
10 Burpees (Yellow/Red)
Bike 1/2 Mile (800m) (Yellow/Red)
20 KB Wall Ball Substitutes, 35/25# (Yellow/Red)
Run 400m (Yellow)
30 Mt. Climbers (Yellow)

HeatherStephanieRow

Tuesday March 19, 2019

March 18th, 2019
by:

End of Winter & Open Party

OpenParty2018

When: Saturday, March 30 @ 2:30pm
Where: At FTX!
Who: All FTXers and their families (bring the kiddos!)
What: Games, appetizers, drinks and just plain old fun!

Bring an appetizer to share. BYOB. We’ll have a variety of games for young and old alike.

Specialty Classes

Yoga – 7:30pm – 8:30pm

Strength / Skillwork (Either strength or WOD today)

Thruster Skillwork

Thrusters / Bench Press
10-8-5-5-8
40-55-75-85-65%

WOD / Elements

4 Rounds of:
8 Double KB Clean + Press (Green or Yellow)
2:00 Calorie Bike/Row* (High Yellow or into Red)
Rest 2:00 (Should be back down to green)
*Alternate machines each round
Rest 4:00 after your Fourth/Final Round (Should get back down to grey/blue)
5 Rounds, For Time (1-2=Y, 3-5=R)
20 Wt.’d Step-ups
16 Push-press
12 Jackknives on a MB
8 Wt. Lateral Lunges (4+4)
4 Indian Sit-ups
————
Rx+: 30s/20s @ 24/20″ box, Same weights for push-press, 20# MB, Use ONE DB/KB for Lateral Lunge
Rx: 15s/10s @ 20/18″ box, Same weights for push-press, 14# MB, No Weight for Lateral Lunge, Oil Drill instead of I.S.U.
————
Score = Circuit Time Minus :02 for each Calorie burned on the machines and minus :01 for each pound of weight of your KBs.
(i.e.) Score = 21:17 – [(:02)(29+18+27+16) + (:01)(2*35#)]
Score = 21:17 – [(:02)(90) + (:01)(70)]
Score = 21:17 – [(3:00) + (1:10)]
Score = 21:17 – 4:10
Score = 17:07