Wednesday, December 12, 2018

December 11th, 2018
by:

Specialty Classes

FTX Gold (65+) – 2:30pm

Strength / Skillwork

Shoulder Press
8-5-3-1+-20
60-75-85-95-50%
Record your 1+ set.
If you haven’t been doing the 5-3-1 strength program for the last several weeks, then do 5-5-5-5 instead.

WOD

12:00 AMRAP
7 box jumps 24/20″
14 kettlebell swings 55/35#

Rx+: 36/30″ 70/55#
Rx: As written

Cash-out
500m Row or spend extra time doing SMR.

Elements

20:00 AMRAP
200m Row
10 Box jumps or step-ups 20″
20 RKBS 35/25#

JohannaSMR.jpg

Tuesday, December 11, 2018

December 10th, 2018
by:

Brian Condra

Has completed 3 months of our Intern Program as is now starting as an Assistant Trainer.
You will start seeing Brian coaching this month!

BrianCondraFtSquat

Specialty Classes

Yoga at 7:30pm

Strength / Skillwork

Deadlift
8-5-3-1+-20
60-75-85-95-50%
Record your 1+ set.
If you haven’t been doing the 5-3-1 Strength program consistently these past 2 weeks, then just do 5-5-5-5 with gradually increasing weight.

WOD

For time do:
Bike 1 mile
21 sumo deadlift high pulls 75/55#
12 OTB burpees
Row 500m
15 sumo deadlift high pulls 95/65#
15 OTB burpees
20x20m Shuttle Runs (total 400m)
9 sumo deadlift high pulls 115/75#
21 OTB burpees

Scale as needed. For large classes do heats of 5. If you can’t run, do a 2nd 500m Row instead.

Elements

For time do:
Bike 1 mile
20 KB SDHP 35/25#
10 Burpees
Row 500m
20 RKBS 45/30#
10 Burpees
20x20m Shuttle Runs (total 400m)
20 Air Squats to a med ball
10 Burpees

Scale as needed. Start in same heats as main class.
If you can’t run, do a 2nd 500m Row instead.

Week of December 10 through 15

December 9th, 2018
by:

Upcoming Events

BLACK_OPS3_BANNER_AD

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is Saturday, January 19th. Order by Tuesday, January 15th.
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 next day’s WOD here the day before.

This week we are doing the third week of a 5-3-1 Strength Training cycle. Time for some PRs! Finish out 2018 well.

Our WODs this week will offer a good variety with some challenging movements thrown in for our more experienced members. We finish the week with one of our two famous FTX 12 Days of Christmas WODs.

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!

Monday, December 10, 2018

December 9th, 2018
by:

Strength / Skillwork

Weighted Military Sit-ups
10-10-10-10-MAX Reps
Increase weight each set.

Strict Dumbbell Hammer Curls
10-10-10
Start light and increase weight each set.

WOD

*25:00 Time Cap*
30-24-20-16-10
Lunge to step-ups (1ct.)
Shuttle Runs (2ct.)

RX+: 24″/20″ box, holding 20#s/15#s DBs
RX: 24″/20″ box, no weight
Elements: 16″/12″ Box, no weight

Shuttle Runs are beam to beam. Down + Back = 1 rep.
Get one foot past the beam every run. Touching the ground is not required.

Elements

Do main WOD today.

2018-12-09 08.53.10

Saturday, December 8, 2018

December 7th, 2018
by:

Today!!

Naughty or Nice
Today, Saturday December 8 during our morning classes. If you didn’t sign-up using the sheets that were on our counter, then come on in anyway. We’ll take care of ya! Just be patient as we’ll get you into the next available heat.

NaughtyorNice

Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Last year we broke our goal of helping 3,000 kids by helping 3,178. This year, help us achieve our goal of helping over 5,000 children! Attend one of our classes this Saturday and bring a gift card or toy. FTX is contributing to Casa DuPage!

FTX Christmas Party
Today, Saturday, December 8th at 6pm

We had a blast at our Anniversary Party. Don’t miss our Christmas Party this weekend!

Potluck style dinner for the whole family.
A-F – Dessert
G-R – Salad / Side Dish
S-Z – Main Dish

We will do a White Elephant gift exchange. If you’re buying something for that, keep it at $10 or less.

LotsofFood

Strength / Skillwork

None today

WOD

See here for info on the WOD.

Elements

Do one of the WOD variants.

Friday, December 7, 2018

December 6th, 2018
by:

Upcoming Events

Naughty or Nice
Tomorrow, Saturday December 8 during our morning classes. Sign-up sheets are on our counter as you come into FTX.

NaughtyorNice

Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Last year we broke our goal of helping 3,000 kids by helping 3,178. This year, help us achieve our goal of helping over 5,000 children! Attend one of our classes this Saturday and bring a gift card or toy. FTX is contributing to Casa DuPage!

FTX Christmas Party
Tomorrow, Saturday, December 8th at 6pm

We had a blast at our Anniversary Party. Don’t miss our Christmas Party this weekend!

Potluck style dinner for the whole family.
A-F – Dessert
G-R – Salad / Side Dish
S-Z – Main Dish

We will do a White Elephant gift exchange. If you’re buying something for that, keep it at $10 or less.

LotsofFood

Strength / Skillwork

Deadlift
3-3-3-3+-20
1×3 @ 60%
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
1×20 @ 50%

WOD

8 Rounds:
1:00on/1:00off
8 Dumbbell Front Squats (2 DBs)
8 Burpees

Start each minute where you left off on the last. Score is total rounds and reps.

RX+: 50#s/35#s, Jump over one dumbbell on burpees
RX: 30#s/20#s, Regular Burpees

Elements

15:00 AMRAP

  • 15 Calorie Row
  • 15 Slam Balls 20#/15#
  • 15 Goblet Lunges 20#/15#

(Use Slam Ball as the goblet)

Thursday, December 6, 2018

December 5th, 2018
by:

Upcoming Events

Naughty or Nice
This Saturday, December 8 during our morning classes

NaughtyorNice

Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Last year we broke our goal of helping 3,000 kids by helping 3,178. This year, help us achieve our goal of helping over 5,000 children! Attend one of our classes this Saturday and bring a gift card or toy. FTX is contributing to Casa DuPage!

FTX Christmas Party
This Saturday, December 8th at 6pm

We had a blast at our Anniversary Party. Don’t miss our Christmas Party this weekend!

LotsofFood

Specialty Classes

Yoga – 11:00am

Strength / Skillwork

Bench Press
3-3-3-3+-20
1×3 @ 60%
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
1×20 @ 50%

WOD

20:00 Time Cap

21-18-15-12-9-6-3 reps for time of:
Slam-ball Burpees
Pull-ups

Rx+: 20#/16#, hands on slam-ball during burpees
Rx: 10# for both men and women, hands on floor with chest to slam-ball, Blue band allowed for pull-ups

Core Cash-out (if time allows)

2 Sets:
50 Scissor kicks
:30 Left side Plank hold
:30 Right side Plank hold

Elements

21-18-15-12-9-6-3 reps for time of:
Knee Push-ups
Ring Rows
Russian Twists with Medicine Ball 14#/10#

Wednesday, December 5, 2018

December 4th, 2018
by:

Specialty Classes

FTX Gold (55+) – 2:30pm

Strength / Skillwork

Weighted Military Situps
12-12-12-Max
Increase weight each set. In between each set of sit-ups, perform 20 Russian twists with a 20#/14# Medicine ball (10/side)

WOD

Partner FGB: Alternate movements with a partner. This will create a 1:00on/1:00off cycle, so go as hard as possible each minute. Count up all your reps collectively for a final score. There is no extra rest after the fifth movement.

3 Rounds:
1:00 each of:
– Double KB Front Squat
– Ring Plank Hold (Every :01 held = 1 rep)
– Double KB Deadlifts (Inside Feet – Wide Stance)
– Assault Bike Calories
– Dead Bugs with Mini Band

Rx+: 55#s/35#s Kettlebells, Blue Mini Band
Rx: 35#s/20#s Kettlebells, Red Mini Band

Elements

2 Rounds:
50 Calorie Row
40 Leg Lifts
30 Burpees
20 Goblet Squat with Slam-ball 20#/16#
10 Ring Rows

FamilyWOWGobletSquats

Tuesday, December 4, 2018

December 3rd, 2018
by:

Upcoming Events

Naughty or Nice
December 8 during our morning classes

NaughtyorNice

Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Last year we broke our goal of helping 3,000 kids by helping 3,178. This year, help us achieve our goal of helping over 5,000 children! Sign up NOW!

FTX Christmas Party
Saturday, December 8th at 6pm

We had a blast at our Anniversary Party. Don’t miss our upcoming Christmas Party – save the date!

LotsofFood

Specialty Classes

Yoga – 7:30pm

Strength / Skillwork

Back Squat
3-3-3-3+-20
1×3 @ 60%
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
1×20 @ 50%

WOD

Tabata :20/:10, 8x each. Rest 1:00 after completing 8 rounds of each movement. Total time of workout is 14:00. Record all reps added together for score.

8x Hang Snatch
Rest 1:00
8x Wall-Balls
Rest 1:00
8x Dips (Ring or Bar)

Rx+: 95#/65#, 20#/14#
Rx: 65#/35#, 14#/10#, blue band allowed for dips

Elements

4 Rounds For Time, of:
24 Cal. Row
18 DB Snatch, 30/20# (Alt. arms)
12 Wall Ball, 10#/8#
6 Hanging Leg Lift

Monday, December 3, 2018

December 2nd, 2018
by:

Strength / Skillwork

WOD today involves a lot of strength 

FrancesS2O

WOD

Interval Weight Training (IWT) for 5 Rounds

6 Shoulder to Overhead (from a Rack, work in as needed)
2:00 of: Shuttle Run/Row/Bike/Jump Rope/Burpees
REST 2:00
Score = ALL “Reps” + Best 3 Lifts in Pounds

Rx: The 3 sets that you count as your best must be unbroken. No re-racking. No drops.

Go in any order you desire through the “cardio” movements, doing each one only 1x.
Scoring:
1 shuttle run (beam to beam) = 2 reps
10 Singles or 2 D/U = 1 rep
1 Calorie Row = 1 rep
1 Calorie Bike = 1 Rep
1 Burpee = 2 reps
DO ALL THE MATH AT THE END! Just write numbers as you go.

Elements

4 Rounds of:

10 Burpees
10 DB Push-press, 20s/15s
Row 400m

Week of December 3 through 8

December 2nd, 2018
by:

Upcoming Events

Naughty or Nice
December 8 during our morning classes

NaughtyorNice

Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Last year we broke our goal of helping 3,000 kids by helping 3,178. This year, help us achieve our goal of helping over 5,000 children! Sign up NOW!

FTX Christmas Party
Saturday, December 8th at 6pm

We had a blast at our Anniversary Party. Don’t miss our upcoming Christmas Party – save the date!

LotsofFood

Specialty Classes This Week

Yoga – Tuesday at 7:30pm
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, December 8th. Order by Tuesday, December 4th.
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 next day’s WOD here the day before.

This week we are doing the second week of a 5-3-1 Strength Training cycle. For many the next few weeks will be a good chance to see how much stronger you’ve gotten in 2018!

Our WODs this week start with several Interval training variations with each having a different focus – strength, endurance and core. We finish the week with the Naughty or Nice event.

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, December 1, 2018

November 30th, 2018
by:

SMR Class Today

SMRPic

Join us today, Saturday, December 1 at 12pm-1pm for Upper-body and 1pm-2pm for Lower-body
$10 for each hour (Unlimited members can do both hours for $10)
You will feel great! Take care of those muscles. It’s a 2 hour massage!

Strength / Skillwork

Bench Press
5-5-5+-5-5
1×5 @ 65%
1×5 @ 75%
1×5+ @ 85%
2×5 @ 65%

WOD

7 Rounds for Reps:
:35 Rope Climbs (1 Climb = 5 reps)
:35 American KBS
:35 Box Jumps
:35 Toes to Ring
————-
:35 Rest

RX+: 70#/45# KB, 30″/24″ box
RX: 55#/35# KB, 24″/20″ box, Hanging Leg raises from rings

Start at any station, but then go in order. Everyone rests at the same time. 

Elements

7 Rounds:
:35 Ring rows
:35 Russian KBS 35#/25#
:35 Step-ups 16″/12″
:35 Leg lifts
:35 Rest

Friday, November 30, 2018

November 29th, 2018
by:

SMR Class

SMRPic

Saturday, December 1 at 12pm-1pm Upper-body and 1pm-2pm Lower-body
$10 for each hour (Unlimited members can do both hours for $10)

Strength / Skillwork

Weighted Military Sit-up
25-20-15-10-5+
Increase weight each set. 

Power Clean from Floor + Power Clean from Below
2-2-1-1
2 sets @ 40% of 1RM Clean
2 sets @ 55% of 1RM Clean
1 Set @ 70% of 1RM Clean
1 Set @ 80% of 1RM Clean

WOD

3 Rounds:

1:00 Power Cleans
1:00 Pistol Squats
1:00 Devil’s Presses
1:00 Rest

Rx+: 115#/75# BB, 35#s/20#s Dumbbells, 12″ box allowed for pistols
Rx: 85#/55#, 30#s/15#s Dumbbells, 18″ Box for pistols

Score is total reps.
Power clean = 1 rep
Pistol = Each leg is 1 rep
Devil’s Presses = 2 reps

Elements

4 Rounds:
1:00 Dumbbell hang cleans 20#s/15#s
1:00 Air squats to Medicine Ball
1:00 Plate Ground to Overhead 25#/15#
1:00 Rest

Thursday, November 29, 2018

November 28th, 2018
by:

Specialty Classes

Yoga at 11:00 am

Strength / Skillwork

Back Squat
5-5-5+-5-5
1×5 @ 65%
1×5 @ 75%
1×5+ @ 85%
2×5 @ 65%

Deam_Squat

WOD

Class Wide Team WOD
[Each class does the numbers below x their class size.]
70 Russian KBS, 55#/35#
60 Calorie Row
50 Wall-balls 20#/14#
40 Pull-ups
30 Calorie Bike
20 DB Thrusters, 30#s/20#s
10 Rope Climbs

Rx+: As written
Rx: Ring rows, 2x Ground to Standing. same weights as Rx+

Elements

2 Rounds for time:
25 Russian KBS 35#/20#
25 Calorie Row
20 Goblet Squats 35#/20#
20 Ring Rows
10 Calorie Bike
10 Dumbbell Thrusters 20#s/12#s

Wednesday, November 28, 2018

November 27th, 2018
by:

No childcare today at 10am due to lack of heat.

SMR Class

SMRPic

Saturday, December 1 at 12pm-1pm Upper-body and 1pm-2pm Lower-body
$10 for each hour (Unlimited members can do both hours for $10)

Specialty Classes

FTX Gold (55+) – 2:30pm

Strength / Skillwork

High-hang Snatch
5-5-5-3 
Stay very light and focus on technique. Build in weight each set.

Shoulder Press
5-5-5+-5
1×5 @ 65%
1×5 @ 75%
1×5+ @ 85%
1×5 @ 65% (only one drop set today)

WOD

7 minute AMRAP:
20 Dumbbell Push-Presses
40 Double-Unders

RX+: 45#s/30#s
RX: 35#s/20#s, 40 Singles

Today’s workout is meant to be short and intense. Keep the weights light enough so that you are continuously moving throughout the entire workout and doing big sets unbroken on both movements. If you weren’t here the last couple days, you can choose the elements for a longer workout.

Elements

2 Rounds:
5:00on/2:00off
100m Row
10 Dumbbell Push-presses 20#s/12#s
20 Singles
30 Flutter Kicks (2-ct.)

Tuesday, November 27, 2018

November 26th, 2018
by:

SMR Class

SMRPic

Saturday, December 1 at 12pm-1pm Upper-body and 1pm-2pm Lower-body
$10 for each hour (Unlimited members can do both hours for $10)

Specialty Classes

Yoga at 7:30pm

Warm-up

3 Rounds:
1:00 Bike or Row
20 Band Good Mornings
20 Bird Dogs
20 Death March Steps with light Kettlebells
10 Barbell Deadlifts (start with empty BB and increase weight slightly each round)

WOD

Interval Weight Training (IWT) for 5 Rounds:

8 Deadlifts
2:00 of: Russian KBS/Row/Bike/Box Jump/Burpees
REST 2:00
Score = ALL “Reps” + Best 3 Lifts in Pounds

Rx: The 3 sets that you count as your best must be unbroken.No dropping the Barbell – so it has to be touch and go every rep.

Rx Kettlebell = 55#/35#

Go in any order you desire through the “cardio” movements, doing each one only 1x.
Scoring:
1 Russian KBS = 1 rep
1 Box jump = 1 rep
1 Calorie Row = 2 reps
1 Calorie Bike = 2 reps
1 Burpee = 3 reps
DO ALL THE MATH AT THE END! Just write numbers as you go.

Elements

5 rounds:
15 KB Deadlifts 70#/55#
2:00 of Cardio
2:00 Rest

Go in any order on the cardio movements, but do each movement only once.

– Russian KBS 30#/20#
– Step-ups 12″ (men and women)
– Bike
– Row
– Push-ups

Each rep or calorie is 1 rep.
Score is total reps for all the cardio movements.

Monday, November 26, 2018

November 25th, 2018
by:

*** Blizzard ***

First class on Monday, November 26th will be 10am. Everyone be safe and warm. Substitute @ home WOD – 30:00 AMRAP shoveling snow. :)

Strength / Skillwork

Front Squat
5-5-5+-5-5
1×5 @ 65%
1×5 @ 75%
1×5+ @ 85%
2×5 @ 65%

WOD

KayleeBallSlam

20:00 AMRAP
All exercises to be done with a slam ball.
One round is one time around w/ stopping at each of the following 4 stations. Do Lunges w/ slam ball to get to your next station.

1) 15 Slam ball burpees
2) 15 Russian twists (2-ct)
3) 15 Slam ball squats (Goblet hold)
4) 15 Slam ball sit-ups

RX: 20#/16#

First station of slam ball burpees will be in the area in front of the rowers, then move to russian twists in the middle of the room, then squats are by the big rig, and finish doing the sit-ups against the wall. You must lunge with your slamball to your next station. 

Elements

20:00 AMRAP
All exercises to be done with a slam ball.
One round is one time around w/ stopping at each of the following 4 stations. Do Lunges w/ slam ball between stations – hold slam ball at chest.

1) 15 Slam ball burpees
2) 15 Russian twists (2 ct)
3) 15 Slam ball squats (Goblet hold)
4) 15 Slam ball sit-ups

Elements weight: 10# for men and women.

 

Week of November 26 through December 1

November 25th, 2018
by:

Upcoming Events

SMR
Saturday, December 1 at 12pm-1pm Upper Body & 1pm-2pm Lower Body
$10 for 1 hour / $20 for both /Unlimited $10 for both

Naughty or Nice
December 8 during our morning classes

NaughtyorNice

Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Last year we broke our goal of helping 3,000 kids by helping 3,178. This year, help us achieve our goal of helping over 5,000 children! Sign up NOW!

FTX Christmas Party
Saturday, December 8th at 6pm

We had a blast at our Anniversary Party. Don’t miss our upcoming Christmas Party – save the date!

LotsofFood

Specialty Classes This Week

Yoga – Tuesday at 7:30pm / Thursday at 11:00am (Not this week due to Thanksgiving)
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, December 8th. Order by Tuesday, December 4th.
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 next day’s WOD here the day before.

This week we go back to 5-3-1 Strength Training. Let’s see how things feel after a few weeks of working on imbalances and some different movements.

Our WODs this week are designed to hit each of your energy systems. Bonus is that we are throwing in a few new movements to spice things up!

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, November 24, 2018

November 23rd, 2018
by:

Saturday Special

Come into FTX and take advantage of our clothing sale!

blackgrayopsfrontFireTeam_3_SHIRTS5 2018-04-22 15.45.17 ftx5_gear3_grande

Specialty Classes

Family WOW! – 10am – 11am

Strength / Skillwork

Single-leg KB Deadlift
5-5-3 – 5-3-1+-5-5
1×5 @ 40%
1×5 @ 50%
1×3 @ 60%
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
2×5 @ 75%
Use Dumbbells if you need to use anything between 75#s-85#s

WOD

Heavy FGB
3 Rounds:

1:00 Sumo Deadlift High-pulls
1:00 Wall-Balls
1:00 Strict Pull-ups
1:00 Shoulder to Overhead
1:00 Strict T2B
1:00 Rest

Rx+: 115#/75# BB, 30#/20# MB, feet must pass above shoulders on strict T2B
Rx: 85#/55# BB, 20#/14# MB, Blue band for Strict Pull-ups, feet must pass above hips for strict T2B

Elements

4 Rounds:
1:00 KB SDHP 30#/20#
1:00 Goblet Squat 30#/20#
1:00 Ring Rows
1:00 Leg Lifts
1:00 KB S20 (Switch arms every 3 reps) 30#/20#
No rest between rounds.

Friday, November 23, 2018

November 22nd, 2018
by:

Today on Black Friday our first class will be at 10:00am. Regular schedule for the rest of the day.

Announced Specials – All these are good until end of Cyber Monday

Special on FitAid and Greater Than Cases – Write your name on our FTX store sheet. 
Membership Upgrade special  – We sent out an email with details on this. Simply respond to the email.
20% off on all our online store purchases – Visit our FTX Store here. Plus free shipping on orders over $45! Use code – FREESHIP1196ca38

Black Friday Specials – These are only available Friday!

  • MZ-3 – $75 ($67 Unlimited) – Doorbuster (3 available) – Write name on sheet.
  • N53 Lean 1 / Vegan 1 Protein – $22 ($20 Unlimited) – Doorbuster (While supplies last!) – Write name on sheet.
  • Personal Training Sessions – Single for $60 and 10 for $500. (email trainer@ftxcrossfit.com)
  • New Member Special – 20% off first full month (December). For new members that haven’t had a monthly recurring membership. Send email to trainer@ftxcrossfit.com.

mz3N53ChocPB

Strength / Skillwork

Dumbbell Strict Press
5-5-3 – 5-3-1+-5-5
1×5 @ 40%
1×5 @ 50%
1×3 @ 60%
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
2×5 @ 75%

WOD

No measure Day!

4 Rounds of:

10 Alt. DB Muscle Snatch (single)
5 DB Man-Makers (double)
10 Single Arm DB Bench Presses each arm (single)
10 Ab wheel or Barbell roll-outs
10 Bent-over DB Flyes (double)
10 GHD Hip Ext. w/ added DB weight (single)

Elements

22:00 AMRAP of:

500m Row
5 Ab wheel Roll-outs
10 Jumping Pull-ups
15 Air Squats
:30 Rest

Thursday, November 22, 2018

November 21st, 2018
by:

Today on Thanksgiving we only have classes at 9am and 10am.
If you are dropping in, please come 15 minutes early if you aren’t pre-registered through Wodify. You can do that here.

Special! Today Only!

You can purchase a 10 session pack for friends or family for $39!* Send us an email at trainer@ftxcrossfit.com and let us know to whom you want to give the 10 session pack.

*Recipient can’t have been a member or have used a session pack at FTX in the past 12 months. Recipient must reside within 15 miles of FTX CrossFit.

WOD

Turkey Burn!

Turkey

20 Rounds of 1:00 on / :30 off
Rotate through each of the 10 stations twice. Start anywhere, but then continue in order switching exercises during each rest period.
1) Bike for calories
2) Burpees
3) Row for calories
4) Goblet Squats 30/20#
5) Palm release push-ups
6) Shuttle Runs (Pole to pole)
7) Wtd. Step-ups 20″ w/ 2 DBs @ 30/20#
8) RKBS 55/35#
9) Wall Ball 20/14# 10’/9′
10) Ring Rows (start w/ arms perpendicular to ground)

Wednesday, November 21, 2018

November 20th, 2018
by:

Thanksgiving Week Schedule

Wednesday – No 6:30pm or 7:30pm classes. All other classes as normal that day.
Thursday – 9:00am and 10:00am classes only. We tend to get a lot of people for this one. If you are bringing a guest (drop-in), please arrive 15 minutes early.
Friday – Our first class that day will be at 10:00am. Normal schedule after that. Enjoy the Black Friday – Cyber-Monday Specials, including our very own at FTX!

Another special!

Until next Monday at midnight all products on our FTX online shop are 20% off! Shop here! Plus free shipping*! Use code – FREESHIP1196ca38
* Order minimum of $45 for free shipping.

FTXMug FTXPhoneCaseBlackYellow RaglanIronSharpensIronGrayBlack

Specialty Classes

FTX Gold (55+) – 2:30pm – 3:30pm

Strength / Skillwork

Bulgarian Split Squats
5- 5- 3- 5-3-1+-5-5
1×5 @ 40%
1×5 @ 50%
1×3 @ 60%
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
2×5 @ 75%

WOD

2 Rounds:
28 Calorie Row or Bike
14 Burpee Box jump overs 24″/20″ (allowed to use hands on box)
Rest 2:00 Between rounds

Record time for each round separately.

Core Cash-out

3 Rounds (No measure):
15 Hollow Rocks
30 Flutter Kicks (2ct.)
30 Bicycle Crunches (2ct.)

Elements

4:00on/1:00 Off 4x

10 Burpees
10 Scissors
10 Leg Lifts
10 Flutter Kicks
20 Supermans

Tuesday, November 20, 2018

November 19th, 2018
by:

New FTX Partnership

It is our pleasure to introduce a new partnership and service at FTX!

VNLogo

Many of you have asked for us to offer nutrition counseling. This is something we’ve been looking into for quite some time. Finding the right program and developing the right plans were key, and finding the right partner was essential. It is our pleasure to introduce you to Victory Nutrition. You will be hearing a lot more in the near future. In the mean time you can find out more about Victory Nutrition here.

With this partnership we are introducing two new membership plans:

Victory Flex 13 – $225 (Our Flex 13 plan plus Nutrition Counseling)
Victory Unlimited – $255 (Our Unlimited plan plus Nutrition Counseling)

But just this week you can add Victory Nutrition to your Flex 13 or Unlimited plan for a special rate*:

  • Upgrade Flex 13 to our Victory Flex 13 for only $70/mo for the next 2 months. 
  • Upgrade Unlimited to our Victory Unlimited for $65/mo for the next 2 months.
  • Upgrade Flex 13 to our Victory Unlimited for $75/mo for the next 2 months.
* Special 2 month period will start 12/1/18 and continue through 1/31/19.  After the special 2 month period your membership will automatically continue at the upgraded level at regular rates. You may resume your prior membership level at no penalty anytime prior 1/28/19 by simply notifying us via email at trainer@ftxcrossfit.com. For memberships with a final month pre-payment, the difference between your old pre-payment and the new pre-payment will be charged to your account with the first automatic monthly payment after the 2 month period on 2/1/19. This special is for current FTX members on a Flex 9, Flex 13 or Unlimited membership and that have not downgraded their membership in the last 90 days. 

Send us an email to trainer@ftxcrossfit.com indicating that you want take advantage of these upgrade specials!

Victory Nutrition is a subscription based program that teaches people how to fuel their bodies through whole foods and balanced macronutrients. Their system combines physiology, biomechanics and a deep understanding of the human body to help clients achieve weight loss, better performance, and ultimately a healthier lifestyle. Their philosophy is built on the idea that by finding the correct balance of macronutrients (carbohydrates, fats, and proteins) your body will run more efficiently than ever before and you can finally start seeing the results you’ve been striving for. 

What’s Included:

  • Face-to-face kick-off meeting
  • One-on-one health coaching with a plan designed specifically for you
  • Weekly check-ins and weekly personalized macro nutrient goals
  • Unlimited communication and coaching through text, calls, and eMail
  • Food scale or Meal Prep Containers

This is not a diet and this is not calorie counting.  This is a personalized nutrition coaching system designed to help your body function at a higher level of efficiency.

Specialty Classes

No Yoga tonight. Open Box instead.

 

Strength / Skillwork

Narrow Grip Bench Press
5-3-1+-5-5
1×5 @ 40%
1×5 @ 50%
1×3 @ 60%
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
2×5 @ 75%

WOD

For time:

DB & BW Chipper (18:00 Cap)

25 DB Squat Cleans
25 Handstand Push-ups
25 DB Scotty Bobs (not man-makers)
25 Indian Sit-ups
25 DB Thrusters
25 Pistol Squats

Rx+: 45s/30s DB, Pistols to 12″ box
Rx: 30s/20s DB, 1 abmat HSPU, Pistols to 18″ box

Elements

3 Rounds For Time: 18:00 cap

10 MBSC
15 DB Push-press, 20s/15s
20 Lunges
25 Leg Lifts
30 Cal row

 

Monday, November 19, 2018

November 18th, 2018
by:

Thanksgiving Week Schedule

Wednesday – No 6:30pm or 7:30pm classes. All other classes as normal that day.
Thursday – 9:00am and 10:00am classes only. We tend to get a lot of people for this one. If you are bringing a guest (drop-in), please arrive 15 minutes early.
Friday – Our first class that day will be at 10:00am. Normal schedule after that. Enjoy the Black Friday – Cyber-Monday Specials, including our very own at FTX!

Our first special for the week!

All week you can write your name down on one of our sheets for a Case of FitAid (24) for $52 (Unlimited members $48) or a Case of Greater Than (12) for $22 (Unlimited members $20). Just write down “Case of FitAid Special” or “Case of GreaterThan Special”, number of cases, and what flavor you want. You’ll get your case(s) by 11/29. No limit on the number of cases you want to purchase.

FitAidCaseGreaterThan3Flavors

Strength / Skillwork

Back-rack Lunge
1×5 @ 40%
1×5 @ 50%
1×3 @ 60%
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
2×5 @ 75%
Weaker leg first. On set of 1+ don’t do more reps on stronger leg.

WOD

KB Tabata 1:00/:30, 3x Through. (18:00)
Alternate through the movements.

– 1-arm Russian KBS
– Figure 8 w/ uppercut
– 1-arm Snatches from the hang
– Wall Ball Substitute

*Alternate arms every single rep for each movement*
Score = Total Reps
RX+: 55#/35#
RX: 35/20#, Goblet Squats instead of Wall Ball substitute

Elements

30 Rounds of :30 Intervals:

Goblet Squats
Ball Slams 20/16#
Push-ups to a yoga block
[You will do 10x each]

Week of November 19 through 24

November 18th, 2018
by:

Thanksgiving Week Schedule

Wednesday – No 6:30pm or 7:30pm classes. All other classes as normal that day.
Thursday – 9:00am and 10:00am classes only. We tend to get a lot of people for this one. If you are bringing a guest (drop-in), please arrive 15 minutes early.
Friday – Our first class that day will be at 10:00am. Normal schedule after that. Enjoy the Black Friday Specials, including our very own at FTX!

Black Friday Specials

Be on the lookout all week for our Black Friday/Cyber-Monday Specials. We will have specials announced via email, our social media pages and physically at FTX. Check each one as specials may be different on each one!

Upcoming Events

FTX Christmas Party
Saturday, December 8th at 6pm

We had a blast at our Anniversary Party. Don’t miss our upcoming Christmas Party – save the date!

LotsofFood

Specialty Classes This Week

Yoga – Tuesday at 7:30pm / Thursday at 11:00am (Not this week due to Thanksgiving)
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, December 8th. Order by Tuesday, December 4th.
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 next day’s WOD here the day before.

This week we continue working on our imbalances. Now that we’ve done these movements for two weeks, it’s time to ramp it up a bit more. Now that you are familiar with them, you should know what you can do and how to push yourself a bit more on these movements/lifts. Let’s keep getting stronger one day at a time.

Our WODs this week are again a good mix of interval training with Tuesday being a longer WOD without any intervals. This week ought to be good for burning off some calories to compensate for the feasting that will surely take place. Enjoy!

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, November 17, 2018

November 16th, 2018
by:

Specialty Classes

Family WOW! – 10am

Strength / Skillwork

Weighted Military Sit-ups
(Hook feet on something or use a partner to hold feet. Weight to be held just under chin.)
15-15-15-Max
Increase weight each set. On last set go for as many reps as possible until failure. Hold a dumbbell at chest for weight.

WOD

8 rounds:
5 Hang Power Snatches
10 Wall-balls
Cash out: Run 1 Mile

RX+: As written, 95#/65# BB, 20#/14# MB
RX: 75#/45# BB, 14#/10# MB, 1,000m Run

Weights are meant to be on the lighter side – goal is to go unbroken throughout the workout or at least through the first 4 rounds. Score is total time including run.

Sub out a 1,600m row for RX+ or 1,000m Row for RX in case of inclement weather.

Elements

8 Rounds:
10 Alternating Dumbbell Snatches 20#/15#
5 Goblet Squats holding one Dumbbell
Cash-out: 40 Burpees + 40 Oil Drills

KidsRowing

Friday, November 16, 2018

November 15th, 2018
by:

Black Friday Specials

Check your email. Check our social media pages. Check our physical FTX store. We will have specials everywhere next week!
We will have specials on products, services and memberships. Don’t miss out!

Strength / Skillwork

Narrow Grip Bench Press
3-3-3-3+-5-5
1×3 @ 60%
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
2×5 @ 70%

Hands need to be shoulder width or inside the shoulders.

WOD

Progressive AMRAP Chipper

10 Barbell Bent over rows
10 Man Makers
20 Toes to Bar
20 Deadlifts
30 Burpees
30 Box jumps

————-
0:00 – 1:00* AMRAP
1:00 – 2:00 REST
2:00 – 4:00* AMRAP
4:00 – 6:00 Rest
6:00 – Chipper Start to Finish
Bonus* Take off :02 for every rep completed in the AMRAPs

RX+: 95#/65# BB, 30#s/20#s DBs, 30″/24″ box
RX: 75#/45# BB, 24″/20″ box, 20#s/15#s DBs, Leg raises on bar

Elements

15:00 AMRAP:
1 Lap Indoor Farmer Carry 35#s/20#s KBs or DBs
10 Ring Rows
40 Singles

Thursday, November 15, 2018

November 14th, 2018
by:

Specialty Classes

NEW! Yoga at 11:00am (No Open Box during this hour)

Strength / Skillwork

Back Rack Lunge
3-3-3-3+-5-5
1×3 @ 60%
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
2×5 @ 70%

Start with the weaker leg first!

WOD

4 Rounds with 1 Dumbbell:
3 Cleans + 3 Front squats + 3 Push press + 3 Push jerk (Left arm)
3 Cleans + 3 Front squats + 3 Push press + 3 Push jerk (Right arm)
20 Single-Arm Ball-Slams 10/10
Rest 2:00 Between rounds

You choose weight on Dumbbell and Slamball. Score is combined weight of Dumbbell and Slamball used.

BurnKBPress

Elements

4 Rounds for time of:
.3 Mile Bike
8 Goblet Squats 25#/15#
.3 Mile Bike
16 Kettlebell Swings 25#/15#
.3 Mile Bike
Rest 1:00 Between rounds

Wednesday, November 14, 2018

November 13th, 2018
by:

Specialty Class

FTX Gold (55+) – 2:30pm
This is a great low-impact class for people to retain fitness and freedom well into those golden years. We cannot emphasize enough what a difference this type of class can make in the quality of life for someone over the age of 55. If you know anyone that needs this, invite them to this class!

Strength / Skillwork

Single-leg Kettlebell Deadlift
3-3-3-3+-5-5
1×3 @ 60%
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
2×5 @ 70%

Enter in the combined weight of the Kettlebells. Start with the weaker leg first. On the set of 5+ don’t do more reps or wt. on the stronger leg than you did on the weaker leg.

WOD

20:00 Time cap
30-20-10 of:
– Squat Jumps (to a medicine ball)
– Pull-ups
– Prisoner Squats (1.5 rep)
– Dips

Rx+: as written, rings or bars are acceptable for dips
Rx: as written, blue band allowed for pull-ups and dips
Elements: Ring Rows and Bench/Box Dips

Core Cash-out:
Tabata 8x :20on/:10off
Tuck-ups

July4

Elements

Do main WOD at Elements level.

 

Tuesday, November 13, 2018

November 12th, 2018
by:

Specialty Classes

Yoga – 7:30pm
Note: We are starting up an additional Yoga class on Thursdays at 11am-12pm!

Strength / Skillwork

Dumbbell Strict Press
3-3-3-3+-5-5
1×3 @ 60%
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
2×5 @ 70%

Enter in the combined weight of the Dumbbells. For example, if you use 2 30# DBs, enter it in as 60#.

WOD

5 Rounds for Reps:
8 Hang Clean
2:00 Jump Rope
Rest 2:00

RX+: start @ 135/95# (add 10# per round)
Rx: Start @ 95/65# (add 5# per round)

Record all Hang cleans done in unbroken sets of 8. If you drop the BB after 6 reps that round doesn’t count. Stop for that round once you drop BB. Pick a level (starting weight) where you know for sure you can do the first 3 rounds unbroken. If you fail on the 4th round, you may try to repeat the same weight on the 5th round.
Score = 80 per unbroken round. Add in your best round of jump rope to the final score. D/U = 1, Singles = 1/4. So if you got 4 rounds of unbroken Hang Cleans and 70 D/Us on your best round, then your score would be 390.

Cleans

Elements

3 AMRAPs:
5:00 of: (30 reps per round)
5 MBSC, 30/20#
25 Singles

5:00 of: (25 reps per round)
10 Push-ups
15 Cal Row

5:00 of: (20 reps per round)
10 Flutter Kicks (2ct)
10 Cal Bike
Score = total reps in all 3 AMRAPs.

Monday, November 12, 2018

November 11th, 2018
by:

Strength / Skillwork

None today. Warm-up for the WOD!

WOD

It’s our annual Veteran’s Day WOD! Enjoy!

veteransday-pixabay

Rx+ – Do all 4 Armed Forces’ WODs
Rx – Pick 3
Scaled & Elements – Do 1 – 2

Navy Birthday: 10/13/1775
10 Military Sit-ups
13 Dive Bomber Push-ups
17 8-ct. Bodybuilders
75 Flutter Kicks (2-ct.)

Marine Birthday: 11/10/1775
11 Strict Pull-ups
10 Military Sit-ups
17 8-ct. Bodybuilders
75 Prisoner Squats

Army Birthday: 6/14/1775
6 Rope Climbs
14 Push-ups
17 8-ct. Bodybuilders
75 Leg Rasies

Air Force Birthday: 9/18/1947
9 Spiderman Push-ups (2-ct.)
18 Big arm-circles (4-ct.)
19 Dive Bomber Push-ups
47 Bicycle crunch (2-ct.)

———————————————

And not to forget the Coast Guard

Coastie Cash Out! 8/4/1790
For time complete:
8 Monkey Squats (4-ct)
4 one-arm push-ups, 2 per side
17 Supermans
90 Scissors (1-ct)

Elements

Do scaled today.

Week of November 12 through 17

November 11th, 2018
by:

Upcoming Events

FTX Christmas Party
Saturday, December 8th at 6pm

We had a blast at our Anniversary Party. Don’t miss our upcoming Christmas Party – save the date!

LotsofFood

Specialty Classes This Week

Yoga – Tuesday at 7:30pm / Thursday at 11:00am (New!)
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, December 8th. Order by Tuesday, December 4th.
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 next day’s WOD here the day before.

This month we are focusing on correcting imbalances. We will accomplish this by working predominantly with dumbbells and kettlebells versus barbells. Those of you that worked out last week probably felt those imbalances. Most of us have some, and by working on them and eliminating them we can improve our overall strength and fitness.

This week we start off with our annual Veteran’s Day tribute. Thank you to all our Veteran’s for their service! If you are a Veteran grab a free FitAid or Greater Than on us. (Just write your name on the sheet and next to that write “Veteran”.) The rest of the week involves a variety of WODs focused on interval training that will cover gymnastics and bodyweight movements to some heavier lifting. You’ll see WODs with only a couple of movements to one of our classic progressive AMRAP chippers.

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, November 10, 2018

November 9th, 2018
by:

Specialty Classes

Family WOW! @ 10am

Starting next Thursday 11/15 we will have an 11am-12pm Yoga class. This is in lieu of Open Box. There will no longer be an Open Box on Thursday’s at 11am-12pm.

Strength / Skillwork

High Hang Snatch
5 – 5 – 5+ – 5-5
5 @ 65%
5 @ 75%
5+ @ 85%
2×5 @ 65%

Subract 10-20# off of 1RM Snatch to use as your High-Hang Snatch 1RM if you haven’t done these before.
Ensure really good form.

JessicaCrossFitOpenSnatch

WOD

20:00 AMRAP Partner WOD (1 rows / 1 reps)
15 Burpees
30 Double-Unders (D/U)
[Switch every 20 Calories on the Rower]

Count the completed row as 1 round and a completed set of Burpees and jump rope as 1 round. 2 rounds scored every time both parts are completed. Count the extra reps and calories as tie breaker points on any unfinished round when the clock beeps.
Rx+: as written
Rx: 60 singles

Elements

22:00 AMRAP
8 Burpees
12 Box Jumps, 20/18″
16 Ring Rows
20 Squats

Friday, November 9, 2018

November 8th, 2018
by:

Last day to order Fall gear is this Friday

Sign-up sheets are by the front desk area.

MenCrewFrontFall2018RaglanUnisexFall2018 PulloverHoodie ZipUpHoodieFall2018

Specialty Classes

Yoga (Starting next week Thursday, 11/15) – 11am – 12pm

Strength / Skillwork

Back Rack Lunge
5 – 5 – 5+ 5 – 5
5 @ 65%
5 @ 75%
5+ @ 85%
2×5 @ 65%

Use 65% of 1RM back squat as your 1RM Back Rack Lunge if you haven’t done these before. Start with weaker leg first each set.

WOD

3 rounds:
30 Deadlifts @ 33% of 1RM Deadlift
30 Medicine Ball Sit-ups 30#/20#
Rest 1:00 Between rounds

Rx+: As written
Rx: 20#/14# Med ball
Score is total time including rest.

Elements

3 Rounds of:
Run 600m Outside (3 laps)
Bike 1 mile
40 Step-ups (Knee High)
Rest 1:00

Rx – As written
Rx+ – 4 Rounds

Thursday, November 8, 2018

November 7th, 2018
by:

Last day to order Fall gear is this Friday

Sign-up sheets are by the front desk area.

MenCrewFrontFall2018RaglanUnisexFall2018 PulloverHoodie ZipUpHoodieFall2018

Specialty Classes

Yoga (Starting next week Thursday, 11/15) – 11am – 12pm

Strength / Skillwork

Dumbbell Strict Press
5 – 5 – 5+ 5 – 5
5 @ 65%
5 @ 75%
5+ @ 85%
2×5 @ 65%

Subtract 20-30#+ off 1RM Strict Press for these percentages.

WOD

5 Rounds with a Partner:
On movements 1&2 – Partner 1 works for :45 while Partner 2 rests, then switch. On movement 3 – Both partners go for :45. Each round is 3:45. Total WOD = 18:45
1) – Slam-balls :45+:45
2) – Bike or Row for Calories :45+:45
3) – Alt. Med-Ball Side Throw :45

Rx: 20#/16# Slamball, 20#/14# Medicine Ball
Elements: 10# Slamball (Men and Women), 14#/10# Medicine Ball

Stand 8 feet away from partner for side throws.

Score is combined reps for the team.
Set clock for 25 intervals of :45

Elements

Do main WOD today w/ Elements scaling.