More than a workout – Change your life!™

Easter Weekend (Saturday 4/8)

• 8am, 9am, 10am = Regular CrossFit Classes
• 11 am = Annual Kids Easter Egg Hunt (4-10 years old)
• 12 pm = Annual Faith Rxd Passion WOD

Note: No Regular or Open Box/Gym from 11am – 1:30pm on Sat 4/8

Good Friday (4/7) – No 5:30pm or 6:30pm classes

Black Ops 6 Partner Competition

Competition with 3 Rx and 3 Beg/Int divisions (MM, MF, FF)
Saturday April 29th, 2023
8am – 2:00pm
This is a great competition for beginner to advanced athletes consisting of 3 workouts.
Full description incl. WODs here.

Overview of our programming this week

This 9-week cycle will focus more on the heavier Olympic lifting (Snatch/Clean). We will lift 3 days a week while mixing in some Jerks, Front Squats, Deadlifts and Bench Press. We want to focus on replicating good quality lifts, rep after rep. The Jerk is separated from the Clean to fixate on one movement at a time. Every day we perform a Snatch or Clean, we’ll go through the Burgener Warm-Up. We’ll start everyone off with a PVC pipe, and then allowing you to transition into an empty barbell. We want you to improve with these movements properly, and we’ll focus on the essentials each and every Olympic strength day. You will be doing it in your sleep by the time we are done here 😊

Strength/Skill work for this week:

Monday – Snatch
Tuesday – Ring Muscle-up progression
Wednesday – Squat Clean
Thursday – Split Jerk
Friday – Bench Press
Saturday – Arms & Shoulders Mini-pump

Here…we…go! Strength begins this week, so workouts will be a little shorter on those days. Monday, we bring you burpees where you’ll have to jump to a higher target. This nasty treat will be accompanied by DB Snatches and Wall Balls. For Tuesday, we have some moderately-high intensity intervals where you will try and perform double-unders under heavy cardio duress from rowing. Then it’s time for some grip and grind on Wednesday’s pull-up bar and box stepovers combo. On Thursday, we have a much-anticipated workout where you are challenged to fight through the core burn in a classic FGB style WOD. Friday will be a partner style or 1:1 effort where intensity and transitions should be aggressive with the quick Wall Walk, Ft. Squat and Bike rounds. Push-ups and Deadlifts/Snatches will challenge you to push the pace on Saturday.

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.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, but please give priority to classes. Our drop-in fee for the day is now $25.00.

More than a workout – Change your life!™

Black Ops 6 Partner Competition

Competition with 3 Rx and 3 Beg/Int divisions (MM, MF, FF)
Saturday April 29th, 2023
8am – 2:00pm
This is a great competition for beginner to advanced athletes consisting of 3 workouts.
Full description incl. WODs here.

Overview of our programming this week

We are in between strength cycles this week. Next week we start a new 9-week cycle that will focus more on the heavier Olympic lifting (Snatch/Clean). We will lift 3 days a week while mixing in some Jerks, Front Squats, and Deadlifts. We want to focus on replicating good quality lifts, rep after rep. The Jerk will be separated from the Clean to fixate on one movement at a time.

Strength/Skill work for this week:

Monday – Core
Tuesday – Turkish Get-ups
Wednesday – OH Carries
Thursday – Ring Muscle-up progression
Friday – N/A
Saturday – Arms & Shoulders Mini-pump

No strength per se this week so we can spend a little more time on the warm-ups, workout preps, and accessories. Monday, we begin with a 2-part workout that combines gymnastics (pull-ups/wall balls) and barbell movements (OHS/power snatch) for 2 intense couplets. Tuesday, we have a descending ladder of Bike or Row and Handstand Push Ups. Depending on your strengths, you will need to choose when to push and when to recover. Then on Wednesday we turn around and complete an ascending ladder of barbell lifting and burpees in which pacing and breathing need to be the primary focus from the start. Thursday is a Teams of 3 workout where you will alternate between handstand holds and pull-ups. Friday is going to be a sprint, rest, and repeat day. Can you attack the short reps of deadlifts and push-ups while staying strong through the shuttle runs? We end the week on Saturday with a triplet of classic movements: T2B, Thrusters and D/Us.

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.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, but please give priority to classes. Our drop-in fee for the day is now $25.00.

#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.

Schedule – Starting in April we will cut back on our Burn! classes. Tuesday and Thursday 9am will now just be Open Gym/Box time, and Friday 6:30pm will be a CrossFit class versus a Burn! class.

Well done FTX Blue Team for winning our FTX Open Intramural.

Congratulations to our FTX Open award winners.

• Top Performer: Kaylee J. / Frank A.
• Most Improved: Christina K. / Allister S.
• Rookie of the Year: Amanda B. / Joe W.
• Fire in the Gut: Megan G. / Jim T.
• Team Spirit: Heather S. / Duane M.

CrossFit Games Tickets (August 1-6)

If you are interested in a Coliseum + Festival ticket, then place your name on our sign-up board at FTX by end of day Wednesday. First come, first serve. As an affiliate, we can participate in the pre-sale this Thursday. We try to get the best tickets in the $225-275 + CC fees range. If you just want Festival tickets, you can purchase those yourself after the pre-sale, as they always have plenty and these don’t involve seat assignments.

Black Ops 6 Partner Competition

Competition with 3 Rx and 3 Beg/Int divisions (MM, MF, FF)
Saturday April 29th, 2023
8am – 2:00pm
This is a great competition for beginner to advanced athletes consisting of 3 workouts.
Full description incl. WODs here.

Overview of our programming this week

This is the final week of our Back to the Basics strength cycle. This cycle has been focusing on the 3 basic power movements (Back Squat, Deadlift, and Bench Press), where we’ve been hitting maxes and retesting them. This week we are testing our maximum lifts to see how we’ve progressed over the past 8 weeks. We have the Olympic Lifting EMOM on Tuesday.

Strength work for this week:

Monday – Bench Press
Tuesday – Power Snatch
Wednesday – Deadlift
Thursday – Back Squat
Friday – Ring Muscle-up progression
Saturday – Arms & Shoulders Mini-pump

This week is full of good workouts that will challenge you in various ways. Monday is a spicy, 5-round triplet of rowing, burpees and wall balls that will challenge you on pacing and controlling your heart rate. For Tuesday, we have a challenging workout for you where you can try numerous strategies to partition and attack a chipper of shuttle-runs and T2B so as to maintain a solid pace. Grit and Grind will be the theme for Wednesday’s couplet, where you’ll try and hold a pace and fight hard till the end with KB C&Js and front rack lunges. Thursday is no slouch, you’ll have to move swiftly through the box jump overs and see how your core handles the rest. Friday, we have a classic FGB style “just move” and get a good sweat in with bike, thrusters and pull-ups. Saturday’s workout is fun for athletes looking to move some heavy deadlift and bench press weight; it starts off smooth and will hit you like a sack of bricks on the second set. 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.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, but please give priority to classes. Our drop-in fee for the day is now $25.00.

More than a workout – Change your life!™

FTX Spring Party
Saturday, March 11 @ 3pm

Spring is coming and the Open is over. This party is for all FTXers and their family. Come one and come all! We’ll announce the results of our FTX Open Intramural at the party.

Pizza, salads, games, and more!
Adults = $15 / Kids (5-12) = $10 / Kids <5 = Free

Black Ops 6 Partner Competition

Competition with 3 Rx and 3 Beg/Int divisions (MM, MF, FF)
Saturday April 29th, 2023
8am – 2:00pm
This is a great competition for beginner to advanced athletes consisting of 3 workouts.
Full description incl. WODs here.

Overview of our programming this week

Another CrossFit Open is in the books. We go into week 7 of 8 of our Back to the Basics strength cycle. This cycle has been focusing on the 3 basic power movements (Back Squat, Deadlift, and Bench Press), where we’ve been hitting maxes and retesting them. This week is 5 sets of 2 reps for the power lifts, and we have the Olympic Lifting EMOM on Monday.

Strength work for this week:

Monday –Power Clean & Push Jerk
Tuesday – Deadlifts
Wednesday – Back Squats
Thursday – Bench Press
Friday – Grip Strength
Saturday – Arms & Shoulders Mini-pump

The Open has come to a close; time to get back to work. We start the week with a fun class-wide WOD with pull-ups, v-ups, ball slams, KB SDHP, Battle Ropes and running. Tuesday is a sneaky one. It looks easy on paper, but this will break you down faster than you think with the quick sets of step-ups and push-ups given the short rest. For Wednesday, we bring another pyramid chipper of bike, T2B, OHS and burpees where you will try to replicate your starting pace on the back half. We have a partner workout for Thursday, and with this comes another cardio/heart builder. Quick, aggressive pacing with 1:1 work/rest on rowing and jumping split lunges will leave you gassed. Friday, it’s time for another on-the-minute workout where you will aim to stay consistent with your rest while working on some skills at snatching and double-unders with GHDs and shuttle runs mixed in. Saturday will be a longer skilled workout with heavy shoulder endurance given rope climbs, wall walks and 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.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, but please give priority to classes. Our drop-in fee for the day is now $25.00.

More than a workout – Change your life!™

CrossFit Open
Feb. 16 to Mar. 6

The final week of the CrossFit Open!
Next Sunday 3/5 from 2:30pm – 3:30pm we will be open one more time for doing the Open WOD. You can also use this as Open Box/Gym time.

Come to our last Friday Night Lights line-up this Friday, the 3^rd from 6:30pm – 8:00pm. Our men will be doing 23.3 and our theme is to wear a Jersey. Everyone wearing a Jersey will get a free FitAid! Come out and participate or just watch. Friends and family are welcome!

Our intramural team competition is off to a tight race. Let’s see which team takes the FTX Open Trophy this year. Will it be Red, Blue or Black? Take on our weekly physical and social media challenges and the additional Friday Night Lights physical, fun and mental challenges for each of the teams to score points. We’ll send out an email this Monday evening with all the details for this week.

Overview of our programming this week

Another Open WOD is in the books. We go into week 6 of our Back to the Basics strength cycle. This Back to Basics cycle will go another 2 weeks for a total of 8 weeks. This cycle has been focusing on the 3 basic power movements (Back Squat, Deadlift, and Bench Press), where we’ve been hitting maxes and retesting them. This week is 5 sets of 3 reps for the power lifts, and we have the Olympic Lifting EMOM on Thursday.

Accessory work for this week:

Monday –Deadlifts
Tuesday – Back Squat
Wednesday – Bench Press
Thursday – Power Snatch
Friday – N/A
Saturday – Back & Biceps Work

This week, we have a fun lineup for you. Monday, things kick off with some high-intensity sets where you will put your barbell cycling to work with C&Js, D/Us and burpees. Tuesday hits us with max effort 1:00 intervals where your goal is to stay consistent with your set pace across the sets of bike, box jumps and KBS. For Wednesday, we have a chest and arm pumper workout with rowing or skiing and push-ups, so please make sure to roll it out well after this one. Thursday will be a simple grind workout where the squatting and sit-ups should be completed without stopping or hesitation. Friday through Sunday will be 23.3, which will get announced on Thursday at 2pm. As we’ve done the past 2 weeks, we will also have an alternate on Saturday.

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.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, but please give priority to classes. Our drop-in fee for the day is now $25.00.

More than a workout – Change your life!™

CrossFit Open
Feb. 16 to Mar. 6

This is week 2 of our CrossFit Open fun!
We will be open Sunday 2/26 and 3/5 from 2:30pm – 3:30pm for doing the Open WOD, but you can also use it as Open Box/Gym time as desired.

Our remaining Friday Night Lights line-up 6:30pm – 8:00pm:

• February 24^th – Superhero theme / Masters and Teens
• March 3^rd – Jersey theme / Men

Come out and participate or just watch. Friends and family are welcome!
Our intramural team competition is off to a tight race. Let’s see which team takes the FTX Open Trophy this year. Will it be Red, Blue or Black? Take on our weekly physical and social media challenges and the additional Friday Night Lights physical, fun and mental challenges for each of the teams to score points. We’ll send out an email this Monday evening with all the details for this week.

Overview of our programming this week

For most of you 23.1 is now in the books. This is week 5 of our Back to the Basics strength cycle. This Back to Basics cycle will go for a total of 8 weeks. As the name implies, we’ve been taking it back to basics for our first strength cycle in 2023. This cycle has been focusing on the 3 basic power movements (Back Squat, Deadlift, and Bench Press), where we’ve been hitting maxes and retesting them. This week will again be 5 sets of 5 reps for the power lifts, and we have the Olympic Lifting EMOM on Wednesday.

Accessory work for this week:

Monday –Back Squat
Tuesday – Bench Press
Wednesday – Power Clean and Push Jerks
Thursday – Deadlift
Friday – N/A
Saturday – Chest & Triceps Work

This week we start with a great pyramid chipper of rowing, push-ups, and double-unders. For Tuesday’s workout we go back to a few weeks ago where we completed an AMRAP with similar movements. Well, this week we bring those movements with an ascending rep scheme of DB cleans, K2E and Burpees. After the Oly barbell cycling on the minute for Wednesday, we will go into some wall ball/Assault bike intervals that will kick up the heart rate. Thursday will be a highly-skilled, work-capacity workout with lunges, GHDs and rope climbs. But don’t worry since we’ll have plenty of variations for all skill-levels. Friday and Saturday will be 23.2, and we will have an alternate fun class-wide WOD on Saturday for those not doing the Open 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.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, but please give priority to classes. Our drop-in fee for the day is now $25.00.

More than a workout – Change your life!™

CrossFit Open – Week 1
Feb. 16 – Mar. 6

It starts this week! Join this world-wide community event for the fun, challenge and extra push. We will be hosting Friday Night Lights each week of the Open from 6:30pm – 8:00pm.
For the next 3 Sundays we will be open from 2:30pm – 3:30pm for doing the Open WOD, but you can also use it as Open Box/Gym time as desired.

Register here.

• February 17^th – 80’s Night theme / Ladies
• February 24^th – Superhero theme / Masters and Teens
• March 3^rd – Jersey theme / Men

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 fun physical challenges and additional Friday Night Lights physical and mental challenges for each of the teams to score points. Get ready for a fun filled 3 weeks! We’ll send out an email this Tuesday with all the details.

Overview of our programming this week

As we go into the Open, we will be doing the 4^th week of our Back to the Basics strength cycle. This Back to Basics cycle will go for a total of 8 weeks. As the name implies, we’ve been taking 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 again be 10 sets of 3 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 –Bench Press
Tuesday – Power Snatch
Wednesday – Deadlift
Thursday – Back Squat
Friday – N/A
Saturday – Arms & Core Work

For Monday, it’s time to get the kettlebell moving with some swings into goblet squats and double-unders. Tuesday is when the intensity will ramp, and we see if we can hang on for dear life on shuttle runs and burpee box jump overs. Now it’s time for some Assault Bike sets where athletes test the pace off the start with a buy-in of wtd. lunges and T2B. The goal is to see if we can stay consistent with having adequate time for the bike. Thursday, we venture into the realm of Tabata! We will be put into a mixer with this row/shoulder press/row combo. Friday through Sunday will be the Open workout 23.1. On Saturday we will have an alternate cardio workout for those not doing 23.1 on that day.

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.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, but please give priority to classes. Our drop-in fee for the day is $25.00.

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 of the Open from 6:30pm – 8:00pm:

• February 17^th – 80’s Night theme / Ladies
• February 24^th – Superhero theme / Masters and Teens
• March 3^rd – Jersey theme / Men

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 fun physical challenges and additional Friday Night Lights physical and mental challenges for each of the teams to score points. Get ready for a fun filled 3 weeks!

Overview of our programming this week

Welcome to our third week of this Back to the Basics strength cycle. This Back to Basics cycle will go for 8 weeks. As the name implies, we’ve been taking 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 again 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 –Power Clean and Push Jerks
Tuesday – Deadlifts
Wednesday – Back Squats
Thursday – Bench Press
Friday – Handstand Push-up
Saturday – Core Work

We’re well under way with this strength cycle, so let’s keep the classes rolling from one to the next. Monday, we kick things off with a fun chipper WOD with a mix of bodyweight exercises (squats and push-ups) and heavy wall balls that will attack the upper and lower extremities. For Tuesday, we dive into a partner workout where we perform a highly skilled movement (jump rope) under heavy duress (rowing). Then, it’s an Open style workout for Wednesday with a great little primer for burpees over an object and some DB clean and jerks. Thursday, we hit our athletes with classic Echo Bike intervals with a moderate calorie count and intensity. For Friday, we have 18.2, a two-part workout that started off with a high-intensity ascending chipper into a one-rep max clean (power or squat). Ensure you are careful after the chipper; your legs will be shaky! Saturday is another long partner grind workout where intensity can be pushed on the row while being strategic on the movements of pull-ups, GHDs, and push-ups. Enjoy the line-up!

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.

Membership / Session Pack Changes – Our 10 Pack of Sessions is now a Pack of 10 Day Passes. In the past, these were supposed to be packs of 10 classes, but many have tried to use these as day passes instead. So we’ve just changed these to day passes and adjusted our pricing accordingly.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, just please give priority to classes. Our drop-in fee for the day is now $25.00.

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 17^th, 24^th and March 3^rd 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.

More than a workout – Change your life!™

Week 4 of our annual FTX New Year’s Challenge

Grand Prize – RPM Rope
Weekly 1^st 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.

* 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.

More than a workout – Change your life!™

Week 3 of our annual FTX New Year’s Challenge

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

Our 3^rd 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.

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 1^st 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 (9^th – 14^th)

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.

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 1^st 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 23^rd.

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!

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.

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.

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.

More than a workout – Change your life!™

12 Days of Christmas

On Monday the 12^th, we are concluding our annual 12 Days of Christmas. We started on the 1^st 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 17^th 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.

More than a workout – Change your life!™

2^nd Chance on Hoodies and Joggers

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

12 Days of Christmas

From the 1^st to the 12^th 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 17^th 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.

More than a workout – Change your life!™

12 Days of Christmas

From the 1^st to the 12^th 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 17^th 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 1^st 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.

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 17^th 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.

More than a workout – Change your life!™

Save the Date
FTX Christmas Party
Hawaiian Theme
Saturday, December 17^th 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.

More than a workout – Change your life!™

Save the Date
FTX Christmas Party
Hawaiian Theme
Saturday, December 17^th 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.

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.

More than a workout – Change your life!™

Save the Date
FTX Christmas Party
Hawaiian Theme
Saturday, December 17^th 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.

More than a workout – Change your life!™

Save the Date
FTX Christmas Party – Saturday, December 17^th 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.

More than a workout – Change your life!™

Pre-order our FTX Fall Attire

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

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 4^th 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.

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.

More than a workout – Change your life!™

FTX Anniversary Party
This Saturday, October 15^th 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.

More than a workout – Change your life!™

FTX Anniversary Party
Save the Date for Saturday, October 15^th 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 24^th.

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 11^th 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.

More than a workout – Change your life!™

FTX Anniversary Party
Save the Date for Saturday, October 15^th
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.

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.

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.

More than a workout – Change your life!™

We are closed for Labor Day

Overview of our programming this week

We’re into the 4^th 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.

More than a workout – Change your life!™

No Kids’ Class this Tuesday, August 30th

Overview of our programming this week

We’re into the 3^rd 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.

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.

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.