Week of October 26-31

October 25th, 2020
by:

More than a workout – Change your life!™

Celebrate our 9th Anniversary with us throughout the whole month of October!

If you’ve been enjoying our #FTXHomeWOD videos, we encourage you to subscribe to our YouTube Channel – http://www.youtube.com/c/FTXCrossFit1

Olympic Lifting Class – We have one more class left for October. It’s from 7:30 pm – 8:30 pm this Thursday 10/29. It’s run by Renato Garcia. This Olympic Lifting Class is a member only class (no session memberships) and is strictly capped at 10 persons. It is free for our Unlimited Members. For other memberships it will cost $10 per class. Registration will be via Wodify as per other classes.

FTX Open – Saturday, November 7th we will host an Open Competition. This consists of 2 events done via video prior to 10/31 and 2 events done at FTX on 11/7. See more information about this competition here – https://ftxcrossfit.com/events/ftxopen/

Anniversary Party – Get ready for our annual anniversary party – Saturday, October 31st. More details here. It will be a fun evening for the whole family! Please use the sign-up sheets at FTX to allow us to get a good head count. We wouldn’t want to run out of Tacos!

Anniversary Party – Get ready for our annual anniversary party – Saturday, October 31st. More details here. It will be a fun evening for the whole family! Please use the sign-up sheets at FTX to allow us to get a good head count. We wouldn’t want to run out of Tacos!



Week of October 19-24

October 18th, 2020
by:

More than a workout – Change your life!™

Celebrate our 9th Anniversary with us throughout the whole month of October!

If you’ve been enjoying our #FTXHomeWOD videos, we encourage you to subscribe to our YouTube Channel here.

Olympic Lifting Class – We have two more classes left for October. They are at 7:30 pm – 8:30 pm on the following Thursdays – 10/22, and 10/29. These are run by Renato Garcia. This Olympic Lifting Class is a member only class (no session memberships) and is strictly capped at 10 persons. It is free for our Unlimited Members. For other memberships it will cost $10 per class. Registration will be via Wodify as per other classes. Note: If you register but fail to show, then you will be still be charged the $10. Unlimited members who fail to show will be charged $10. This is an excellent class to improve on these complex full body movements.

FTX Open – Saturday, November 7th we will host an Open Competition. This consists of 2 events done via video prior to 10/31 and 2 events done at FTX on 11/7. See more information about this competition here.

Anniversary Party – Get ready for our annual anniversary party – Saturday, October 31st. More details here. It will be a fun evening for the whole family! Please use the sign-up sheets at FTX to allow us to get a good head count. We wouldn’t want to run out of Tacos!

Week of October 12-17

October 11th, 2020
by:

More than a workout – Change your life!™

This month marks our 9th Anniversary. Thank you to all our members for making this possible. The best way for us to show our gratitude is to continue to improve. This month we are running more classes than ever. See below for all we are doing!

If you’ve been enjoying our #FTXHomeWOD videos, we encourage you to subscribe to our YouTube Channel – http://www.youtube.com/c/FTXCrossFit1

Yoga – We have resumed our in-person Yoga classes at FTX on Tuesday evenings from 7:45 pm – 8:30 pm.

Olympic Lifting Class – In October we have a 7:30 pm – 8:30 pm Olympic Lifting Class on the following Thursdays – 10/8, 10/15, 10/22, and 10/29. It is being run by Renato Garcia. This Olympic Lifting Class is a member only class (no session memberships) and is strictly capped at 10 persons. It is free for our Unlimited Members. For other memberships it will cost $10 per class. Registration will be via Wodify as per other classes. Note: If you register but fail to show, then you will be still be charged the $10. Unlimited members who fail to show will be charged $10. This is an excellent class to improve on these complex full body movements.

FTX Kids Classes – We are looking at adding some Kids’ classes and perhaps doing something more specific for teens within some of our regular CrossFit classes. For Kids we are looking at something in the 2:30pm-4:30pm window on weekdays and 10am on Saturdays. For teens we are considering an extra coach focused on that group during some 3:30pm time slots. We really need to hear from you to evaluate demand and the best time to offer additional classes.

FTX Open – Saturday, November 7th we will host an Open Competition. This consists of 2 events done via video prior to 10/31 and 2 events done at FTX on 11/7. See more information about this competition here – https://ftxcrossfit.com/events/ftxopen/

Anniversary Party – Get ready for our annual anniversary party – Saturday, October 31st. More details here. It will be a fun evening for the whole family! Please use the sign-up sheets at FTX to allow us to get a good head count. We wouldn’t want to run out of Tacos!

Week of October 5 – 10

October 4th, 2020
by:

More than a workout – Change your life!™

This month marks our 9th Anniversary. Thank you to all our members for making this possible. The best way for us to show our gratitude is to continue to improve. This month we are running more classes than ever. See below for all we are doing!

If you’ve been enjoying our #FTXHomeWOD videos, we encourage you to subscribe to our YouTube Channel here.

Yoga – We are resuming in-person Yoga classes at FTX on Tuesday evenings from 7:45 pm – 8:30 pm starting this Tuesday, October 6th!

Olympic Lifting Class – In October we will have a 7:30 pm – 8:30 pm Olympic Lifting Class on the following Thursdays – 10/8, 10/15, 10/22, and 10/29. It will be run by Renato Garcia. This Olympic Lifting Class is a member only class (no session memberships) and is strictly capped at 10 persons. It is free for our Unlimited Members. For other memberships it will cost $10 per class. Registration will be via Wodify as per other classes. Note: If you register but fail to show, then you will be still be charged the $10. Unlimited members who fail to show will be charged $10. This is an excellent class to improve on these complex full body movements.

FTX Kids Classes – We are looking at adding some Kids’ classes and perhaps doing something more specific for teens within some of our regular CrossFit classes. For Kids we are looking at something in the 2:30pm-4:30pm window on weekdays and 10am on Saturdays. For teens we are considering an extra coach focused on that group during some 3:30pm time slots. We really need to hear from you to evaluate demand and the best time to offer additional classes.

FTX Open – Saturday, November 7th we will host an Open Competition. This consists of 2 events done via video prior to 10/31 and 2 events done at FTX on 11/7. See more information about this competition here.

Anniversary Party – Get ready for our annual anniversary party – Saturday, October 31st. More details here. It will be a fun evening for the whole family!

Fall Gear – Order our new line-up. We have shirts, tanks, various styles of hoodies and joggers. Sign-up sheets are at FTX. Order by October 19th!

Men’s Shirt Back

Week of September 28 – October 3

September 27th, 2020
by:

More than a workout – Change your life!™

October is going to be a great month at FTX. We have a lot of extra activities and classes. See below!

If you’ve been enjoying our #FTXHomeWOD videos, we encourage you to subscribe to our YouTube Channel – http://www.youtube.com/c/FTXCrossFit1

Yoga – We are resuming in-person Yoga classes at FTX on Tuesday evenings from 7:45 pm – 8:30 pm starting October 6th!

Olympic Lifting Class – In October we will have a 7:30 pm – 8:30 pm Olympic Lifting Class on the following Thursdays – 10/8, 10/15, 10/22, and 10/29. It will be run by Renato Garcia. This Olympic Lifting Class is a member only class (no session memberships) and is strictly capped at 10 persons. It is free for our Unlimited Members. For other memberships it will cost $10 per class. Registration will be via Wodify as per other classes. Note: If you register but fail to show, then you will be still be charged the $10. Unlimited members who fail to show will be charged $10. This is an excellent class to improve on these complex full body movements.

FTX Kids Classes – We are looking at adding some Kids’ classes and perhaps doing something more specific for teens within some of our regular CrossFit classes. For Kids we are looking at something in the 2:30pm-4:30pm window on weekdays and 10am on Saturdays. For teens we are considering an extra coach focused on that group during some 3:30pm time slots. We really need to hear from you to evaluate demand and the best time to offer additional classes.

FTX Open – Saturday, November 7th we will host an Open Competition. This consists of 2 events done via video prior to 10/31 and 2 events done at FTX on 11/7. See more information about this competition here – https://ftxcrossfit.com/events/ftxopen/

Anniversary Party – Get ready for our annual anniversary party – Saturday, October 31st. More details here. It will be a fun evening for the whole family!

Week of September 21 – 26

September 20th, 2020
by:

More than a workout – Change your life!™

If you are not a part of the FTX community, then we invite you to see what we are all about. Your health has to be a priority. Come to a free 1 hour Welcome Session by registering here.

Get ready for our annual anniversary party – Saturday, October 31st. More details here. It will be a fun evening for the whole family!

If you’ve been enjoying our #FTXHomeWOD videos, we encourage you to subscribe to our YouTube Channel – http://www.youtube.com/c/FTXCrossFit1

Week of September 14 to 19

September 13th, 2020
by:

More than a workout – Change your life!™

Get ready for our annual anniversary party – Saturday, October 31st. More details here. It will be a fun evening for the whole family!

If you’ve been enjoying our #FTXHomeWOD videos, we encourage you to subscribe to our YouTube Channel – http://www.youtube.com/c/FTXCrossFit1

As you will or already have noticed, we have two new trainers joining us. Well, one isn’t really new. Patrick Marshall will be back at FTX through the end of this year. Older members will have some catching up to do. New members can look forward to some awesome classes led by an excellent coach. Our other new trainer is Sarah Wagner. She’ll be helping us out on some Saturdays and with our FTX Kids’ program. Please giver her a big welcome!

Patrick Marshall
Sarah Wagner

Week of September 7 through 12

September 6th, 2020
by:

More than a workout – Change your life!™

We will be closed Labor Day September 7. For those that wan’t to do a workout that day, we suggest a 5K or 10K run! Running is an important component and aspect of fitness. It’s as functional as it gets. We never program a pure run for a workout at FTX, so this is a perfect day for doing that.

Other than Monday, we are operating on a normal schedule with most classes limited to 12 persons. This limitation is due to the number of racks we have, so that we can avoid having people share a rack. We removed this limitation from the 6:30am and 5:30pm classes. Those classes are capped at 20 persons.

We have been updating equipment over the last few weeks ensuring that FTX’s equipment and facility are up to date. We hope you have enjoyed the new SkiErgs, rowers, plates, bars, jump ropes and medicine balls.

Also, get ready for our annual anniversary party – Saturday, October 31st. More details here! It’ll be a fun evening for the whole family!

Week of August 31 through September 5

August 30th, 2020
by:

More than a workout – Change your life!™

We are operating on a normal schedule with most classes limited to 12 persons. This limitation is due to the number of racks we have, so that we can avoid having people share a rack. We removed this limitation from the 6:30am and 5:30pm classes. Those classes are capped at 20 persons.

We have been updating and adding equipment over the last few weeks ensuring that FTX’s equipment and facility is up to date. We hope you enjoy the new SkiErgs, rowers, plates, rings, bars and medicine balls!

Even though we are open and running a full class schedule at FTX, we are still supporting at home workouts. Members can check out equipment and do our #FTXHomeWOD workouts. Here are the ones we have for this week!

Tuesday, September 1 – A.C. Slater- https://youtu.be/JwDt2N2SCWY
Wednesday, September 2 –
Zach Morris – https://youtu.be/RIIB050foiY
Thursday, September 3 –
Kelly Kapowski – https://youtu.be/8it12va-4oI
Friday, September 4 –
Screech – https://youtu.be/ogiIvYnmL_g

We are also supporting our members that are in a high-risk category and wanting to come into workout at FTX. If you would like to request a partitioned space to exercise, please send an email to trainer@ftxcrossfit.com by 8 pm the day before you plan on coming. We’ll setup a space so that you will have at least 12’ of social distancing. Also, it is important that you reserve the class time in Wodify as well. In the email request, please include the following information:

  • Class time you will attend
  • What level you will be doing of the WOD so we can set out the right equipment. You can also make requests for any other equipment if you will be doing something different.
  • Any questions you have regarding the workout, including modifications

The trainer will set up a coned off space with all requested equipment by an open doorway. Please understand that if the previous class is full, your space may not be ready before your reservation and may take just a few minutes to setup. We will do our best to get it prepped beforehand.

We are here to serve all our members and to provide the best experience possible for all!

Week of August 24 – 29

August 29th, 2020
by:

More than a workout – Change your life!™

We are operating on a normal schedule with most classes limited to 12 persons. This limitation is due to the number of racks we have, so that we can avoid having people share a rack. We removed this limitation from the 6:30am and 5:30pm classes. Those classes are capped at 20 persons. For the remaining classes if you come and did not reserve, then you will probably not get a rack.

We have been updating equipment over the last few weeks ensuring that FTX’s equipment and facility is up to date. We hope you have enjoyed the new SkiErgs, rowers, plates, bars and medicine balls.

Friday night WOD & WINE – 5:30pm – 8:00pm at FTX
Join us for a Battle of the Sexes in-house mini-competition at 5:30pm with a wine tasting to follow. All you can eat sandwiches will be provided.
Cost for dinner/snacks – $10 / adult – $30 / family – $5 / kids 5-10 / Free / kids 4 & under
Participate in all or just part of this evening.

Week of August 17-22

August 16th, 2020
by:

More than a workout – Change your life!™

We are operating on a normal schedule with most classes limited to 12 persons. This limitation is due to the number of racks we have, so that we can avoid having people share a rack. We removed this limitation from the 6:30am and 5:30pm classes. Those classes are capped at 20 persons. For the remaining classes if you come and didn’t reserve, then you will probably not get a rack.

We hope everyone has had a chance to play with the new equipment, especially the SkiErgs.

This next Saturday, August 22 we will have an 8am class and 9am class at Northside Park. Come out and have a great workout. We will not have any other classes that day.

If you would like to request a partitioned space to exercise, please send an email to trainer@ftxcrossfit.com by 8 pm the day before you plan on coming. We’ll setup a space so that you will have at least 12’ of social distancing. Also, it is important that you reserve the class time in Wodify as well. In the email request, please include the following information:

  • Class time you will attend
  • What level you will be doing of the WOD so we can set out the right equipment. You can also make requests for any other equipment if you will be doing something different.
  • Any questions you have regarding the workout, including modifications.

The trainer will set up a coned off space with all requested equipment by an open doorway. Please understand that if the previous class is full, your space may not be ready before your reservation and may take just a few minutes to setup. We will do our best to get it prepped beforehand.

Our FTX Kids Program is running Tuesday – Friday at 4:30pm – 5:30pm. Classes are limited to 6 kids.

Our annual FireTeam Challenge & Fundraiser will take place Saturday, August 22nd. See more information and reigster here.

Week of August 10-15

August 9th, 2020
by:

More than a workout – Change your life!™

We are operating on a normal schedule with most classes limited to 12 persons. This limitation is due to the number of racks we have, so that we can avoid having people share a rack. We removed this limitation from the 6:30am and 5:30pm classes. Those classes are capped at 20 persons. For the remaining classes if you come and didn’t reserve, then you will probably not get a rack.

We are constantly working on making FTX a better place. We focus on 3 main areas – coaching, facilities, and community. This last week we did maintenance on many of our barbells. We are also in the process of replacing all the cables on our jump ropes. And this week we will have some new equipment for you all!

Our FTX Kids Program is running again Tuesday – Friday at 4:30pm – 5:30pm. Classes are limited to 6 kids.

Our annual FireTeam Challenge & Fundraiser will take place Saturday, August 22nd. We had to postpone it back in May. See more information and reigster here.

Week of August 3 – 8

August 2nd, 2020
by:

More than a workout – Change your life!™

We are operating on a normal schedule with most classes limited to 12 persons. This limitation is due to the number of racks we have, so that we can avoid having people share a rack. We removed this limitation from the 6:30am and 5:30pm classes. Those classes are capped at 20 persons. For the remaining classes if you come and didn’t reserve, then you will probably not get a rack.

Next Saturday, August 8th we will be doing our classes at Northside Park. We will have an 8am, 9am and 10am class only. There will be no classes at FTX that day. Meet at the Pavilion by the playground.

Our FTX Kids Program is running again Tuesday – Friday at 4:30pm – 5:30pm. Classes are limited to 6 kids.

Our annual FireTeam Challenge & Fundraiser will take place Saturday, August 22nd. We had to postpone it back in May. See more information and reigster here.

Week of July 27 – August 1

July 27th, 2020
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We are operating on a normal schedule with most classes limited to 12 persons. This limitation is due to the number of racks we have, so that we can avoid having people share a rack. We removed this limitation from the 6:30am and 5:30pm classes. Those classes are capped at 20 persons. For the remaining classes if you come and didn’t reserve, then you will probably not get a rack.

What we are doing to prevent Covid-19

  • Foremost, we are building a stronger and healthier you. Your immune system is your first and best defense. Nutrition, exercise and rest are essential to keeping you healthy. What we do develops a healthier you. Part of rest is reducing stress. We strive for FTX to be a great place to relieve stress. Our goal is to be an oasis for our members.
  • We are continuously cleaning our facilities
  • We ask all members to wash their hands before and after working out.
  • We require any members that are feeling sick or exhibiting any symptoms to say home.
  • We are restricting or significantly limiting the use of any shared equipment.
  • We provide cleaning supplies to wipe down all equipment before and after use.
  • Our floor is marked at 12’+ intervals so people can easily setup their stations and social distance as necessary/desired.
  • Upon request, during our 5:30am, 7:30am, 3:30pm, 6:30pm and 7:30pm classes we will setup 400+ sqft of section of space, with a dedicated entrance and set apart equipment for you to work out.

What we are not doing due to Covid-19

  • Requiring masks.
  • Taking temperatures or any other type of health exam prior to entering our facilities. We trust that anyone feeling sick or experiencing symptoms will stay home.
  • Allowing people to wear masks during the work outs. None of the masks being used have been rated for their O2/CO2 exchange efficiency. Intense exercise requires good, unrestricted breathing.
  • Policing members that may or may not social distance. We trust people to use their best judgement.

Our FTX Kids Program is running again Tuesday – Friday at 4:30pm – 5:30pm. Classes are limited to 6 kids.

Our annual FireTeam Challenge & Fundraiser will take place Saturday, August 22nd. We had to postpone it back in May. See more information and reigster here.

Week of July 20-25

July 24th, 2020
by:

We are operating on a normal schedule with most classes limited to 12 persons. This limitation is due to the number of racks we have, so that we can avoid having people share a rack. Starting this week, we are removing this limitation from the 6:30am and 5:30pm classes. Those classes will now be capped at 20 persons. For the remaining classes if you come and didn’t reserve, then you will not get a rack.

Our obstacle course is open and running

Week of July 13 through 18

July 12th, 2020
by:

We are operating on a normal schedule with most classes limited to 12 persons. This limitation is due to the number of racks we have, so that we can avoid having people share a rack. Starting this week, we are removing this limitation from the 6:30am and 5:30pm classes. Those classes will now be capped at 20 persons. For the remaining classes if you come and didn’t reserve, then you will not get a rack.

Great time with Murph on 7.11.20

Our next 4 week camp for Middle-School and High-School is:

  • July 20 – August 14

Classes will be 1 hour and 15 minutes long Monday through Friday at 1:15pm – 2:30pm at FTX. The cost per 4-week camp is $225. 25% discount for 2 or more siblings. Register here.

Week of July 6 through 11

July 5th, 2020
by:

We are open and running our full schedule. See it here.
We are accepting drop-ins and new members. We do not require masks.

Our FTX Kids’ program will start back up this Tuesday, July 7th. This is for 8-13 year-olds. Classes are Tuesday through Friday from 4:30pm – 5:30pm. See here for rates and links to purchase.

Come join us for our Summer Party this Friday!
Where: FTX
What: Taco Truck
When: Friday, 7/10 from 5:30pm – ??? (Tacos served from 5:30pm – 7:15pm)
Who: All FTX members and their family
Cost: $10/adult : $5/kid (5-12) : $30/family – Pay with cash or CC at door
Bring your own adult beverages. We will have plenty of indoor and outdoor space for those social distancing.

Week of June 29 – July 4

June 28th, 2020
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We are open and running our full schedule. See it here.
Friday, July 3rd – We close one hour early at 6:30pm.
Saturday, July 4th – We will have an 8am and 9am class.

Happy 4th of July!

Our FTX Kids’ program will start back up on July 7th. This is for 8-13 year-olds. Classes are Tuesday through Friday from 4:30pm – 5:30pm. See here for rates and links to purchase.

Week of June 22 through 27

June 21st, 2020
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We are open and running our full schedule. See it here.
Our training is based on three primary principles:

  • Functional movements
  • Constantly varied
  • High intensity

This week we start on Monday with a very functional couplet involving wall ball shots. The functionality of squatting down, picking up an object and being able to throw it, translates to some many necessary movements in life. On Tuesday we vary this despite it being another couplet by adding the element of jumping while still moving an object from the ground to overhead, but without throwing it. Wednesday is a full body chipper that will tax the oxidative system (cardio). Thursday also hits the full body, but this time through a Tabata interval it targets your glycolitic energy system. Friday goes back to a more cardio like full-body workout. On Saturday we offer two options on our menu: Our obstacle course or a body-weight/light weights FGB style workout. We hope you enjoy this week of programming.

One other critical component to what we do is community. Community supports, encourages and challenges us in our workouts. Our community is also fun and caring. So thankful for everyone at FTX!

Week of June 9 through 13

June 7th, 2020
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FTX is a place of refuge, training, and camaraderie.

It was great seeing so many of you back at FTX this past week! This upcoming week we are operating on a normal schedule with classes limited to 12 persons (2 family members from the same household that share a station count as 1).

Contest this upcoming week:

Post a picture of yourself with the FTX logo on your social media page with #FTXHomeWOD #FTXAthlete @FTXCrossFit, and let us know which of our home WODs was your favorite to date. For those coming into FTX, pose with the logo on the new metal wall. For those sheltering at home, wear any FTX attire.

One person will receive a free pair of Reebok Nano X shoes. 1 entry per person.

Week of June 1 through 6

May 31st, 2020
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We are open! As of this Monday, June 1 we are back to our full schedule of adult classes. Classes, including Open Box times, are limited to 12 persons. However, if you are from the same household and willing to share a rack/station, then only one family member needs to pre-register for the classes. See our full schedule here.

Week of May 25 – 30

May 25th, 2020
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I said, ‘Plant the good seeds of righteousness,
and you will harvest a crop of love.
Plow up the hard ground of your hearts,
for now is the time to seek the Lord,
that he may come
and shower righteousness upon you.’

           – Hosea 10:12

It has been a long 10 weeks. Thank you to the whole FTX community for your support throughout this challenging time. You all have been awesome. There is a lot happening this week. Most important is that we will be reopening back up this Friday, May 29th. Exactly to what extent remains to be seen, as a lot of things are in flux right now. Please look for details in regards to our schedule in our weekly email and on Wodify.

Tuesday through Thursday we will be doing park WODs at Northside park, but we will also have hours at FTX to accept equipment. Please clean your equipment thoroughly before returning it. All returning their equipment between Tuesday and Thursday will get a free FitAid and be entered into a drawing for a free pair of Nano Xs! Those that will keep sheltering at home can keep their equipment. In fact, once we get back all our equipment, we will be able to get you more equipment as needed. Again, look at our weekly email for details.

We know that many will now be looking to join a gym or seeking a new gym. Please give us a call as we will start working with new people in June!

Memorial Day 2020

May 24th, 2020
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We remember that the cost of freedom is high. Many have sacrificed everything so that we may have life, liberty and the pursuit of happiness. We do not take this lightly.

We gather as a community and honor those that have paid the ultimate price. We do a workout called Murph. We will be doing this workout at Northside Park in Wheaton this Monday at 8am, 9am and 10am. We will gather at the WWI memorial at the entrance of the park at 7:45am for a time of prayer and reflection.

Murph

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

For this year, as an option to pull-ups, you may do sit-ups. Just make sure you put it in the comments. You may mark Rx if you do sit-ups, but only if you also wear a vest or a backpack weighing 20 lbs. You may remove the backpack and hold it across your chest for the sit-ups. Otherwise don’t mark Rx.

Mini-Murph

3 Rx / 5 Rx+ rounds for time:
400m Run
10 Pull-ups
20 Push-ups
30 Air Squats

In lieu of pull-ups, you may do sit-ups.

Week of May 18 through 23

May 17th, 2020
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But those who trust in the LORD will find new strength. They will soar high on wings like eagles. They will run and not grow weary. They will walk and not faint. – Isaiah 40:31

Do not grow weary! We will march ahead with strength. This past week we got the permission to begin working out in our parking lot. We can have 10 members and 1 trainer there per class. At this time, we are not allowed to “provide” the equipment. This means you must bring your equipment or the equipment you checked out from us. It also means having to register for the classes in Wodify. And we cannot have you entering the building. See Wodify and our weekly email for information on all our classes and everything else we are doing. As of today, Sunday the 17th, we were informed that this might be short-lived. Various governmental agencies are in play here and are receiving conflicting information. We have been working closely with the City of Wheaton since day 1. Unless we hear otherwise, we will have to fully close again as of next Saturday, May 23rd. We know this is frustrating. The whole situation right now is very much in flux. At least for this week, it seems we will be able to enjoy WODs in our parking lot.

Our approach at FTX is one of trying to balance the needs of all our members. Our goal is to provide all of you with as many options as possible so you can best continue to work-out and connect with other members given your situation. If there is anything we can do better to meet your needs, do not hesitate to reach out. We are here to serve you!

This is our 9th Week of #FTXHomeWOD programming. We start off the week with another fun Deck O Cards WOD. From there we will do our first repeat WOD during this whole #FTXHomeWOD time. We go back to day 1 and repeat the FTX KB FGB, which is a great WOD we’ve done for years now. 9C gets you running but pay attention to how this one is score as it takes a bit of strategy. 9D is no measure and attempts to simulate strength work. 9E is a partner WOD, and this week’s prizes are tied to this one! And we finish off the week with a WOD where we are going to attempt to get you all to go a little heavier with limited equipment. Have fun and get some great workouts in!

FTX News Update

May 14th, 2020
by:

The City of Wheaton and the The Illinois Department of Commerce and Economic Opportunity (DCEO) have given FTX the green light to conduct classes in our parking lot. We are limited to 10 persons + 1 trainer, and we have to maintain proper social distancing. At this time you have to bring your equipment or the equipment we checked out to you for each class. Please reserve your spot in the classes via Wodify.

We will keep you posted as things develop. This is a first step in reopening.

Week of May 11 – 16

May 11th, 2020
by:

FTX is closed this week, but we continue with our #FTXHomeWOD schedule. Members should have received our Week 8 email outlining our full program.

A person standing alone can be attacked and defeated, but two can stand back-to-back and conquer. Three are even better, for a triple-braided cord is not easily broken.
– Ecclesiastes 4:12

We are not meant to go it alone. Isolation weakens us. We are stronger together. Going into the 8th week of these stay-at-home orders is a real challenge. If you are like many, where the days and weeks are now blurring together and it feels strange to be outside or around others, then we encourage you to take proactive steps to counter that. Connect with others as best as possible. Our park WODs are a great option. This week we have also programmed a Partner WOD for 8F! See the video and the Wodify description of 8F for details.

Our #FTXHomeWOD workouts can be seen on Wodify and on the weekly member email. If anyone is not receiving the emails or doesn’t know how to access Wodify, please contact us. This next week consists of 6 WODs that can be done in any order (8A-8F), though we will be doing them in order at the park. Each week we program accessory work on top of our regular WODs. This also can be accessed via Wodify. If you are going to do the accessory work this week, then we do suggest that you follow the WODs in order.

Here are your options for working out with us this week:

Zoom CrossFit Classes – These will be MWF at 6:30am in both Zoom. We will have a 5:30pm Zoom class as an alternate to the Park WOD if it rains and we are unable to have the 4:30pm and 5:30pm Park WODs on Monday, Wednesday or Friday. These Zoom classes are complete 1 hour classes. Even if you will not do the WOD, you are encouraged to join to cheer or simply say “hello”. We all miss seeing each other, and this at least is one way to still connect. The first and last 5-10 minutes of these Zoom CrossFit classes will be reserved for “chit-chat” 😊. So join us! The Zoom meeting ID # will be listed on Wodify.

Zoom Yoga Classes – These will be TTh at 6:00pm. Wanaki Shores-Navata is our yoga instructor! The Zoom meeting number will be listed in Wodify under the workout description for the Yoga program. See this video on how to do it – https://youtu.be/_pqFys3QGmU
We have Yoga Blocks and Straps you can borrow as needed. Contact us to get those.

Park WODs – This week will will meet M-F at 10am, 12:15pm, 4:30pm and 5:30pm. On Saturday we will meet at 10am.
The default this week is we are having the classes unless it is raining. We will still meet if it’s a drizzle under the pavilion. Check on the Wodify class schedule. If we cancel a class due to the weather, it will say “cancelled” for that class. Classes that will be at the park will be listed as such – “Park WOD”. We will be doing the WODs in order at the park, i.e. Monday = 8A, Tuesday = 8B and so on. Parks are open. Citizens are encouraged to exercise outdoors. But of course we have to abide by the social distancing guidelines and park rules. We want to be a good example to our community and do our part in this whole pandemic.

Week of May 4 through 9

May 3rd, 2020
by:

FTX is closed this week, but we continue with our #FTXHomeWOD schedule. Members should have received our Week 7 email outlining our full program.

So do not fear, for I am with you;
do not be dismayed, for I am your God.
I will strengthen you and help you;
I will uphold you with my righteous right hand. – Isaiah 41:10

Stay strong in this time. As each of you face a wide range of challenges, know that we are here as a community. It is about more than a workout, it is about overall physical, mental and spiritual health. And we can’t achieve that on our own, we need each other. Keep reaching out, keep sharing, and keep encouraging. We will come out of this stronger!

Our #FTXHomeWOD workouts can be seen on Wodify and on the weekly member email. If anyone is not receiving the emails or doesn’t know how to access Wodify, please contact us. This next week consists of 6 WODs that can be done in any order (7A-7F), though we will be doing them in order at the park. Each week we program accessory work on top of our regular WODs. This also can be accessed via Wodify. If you are going to do the accessory work this week, then we do suggest that you follow the WODs in order.

Here are your options for working out with us this week:

Zoom and FB Live CrossFit Classes – These will be MWF at 6:30am in both Zoom and FB Live. We will have a 5:30pm Zoom class as an alternate to the Park WOD if it rains and we are unable to have the 4:30pm and 5:30pm Park WODs on Monday, Wednesday or Friday. These Zoom classes are complete 1 hour classes. Even if you will not do the WOD, you are encouraged to join to cheer or simply say “hello”. We all miss seeing each other, and this at least is one way to still connect. The first and last 5-10 minutes of these Zoom CrossFit classes will be reserved for “chit-chat” 😊. So join us! The Zoom meeting ID # will be listed on Wodify.

Zoom Yoga Classes – These will be TTh at 6:00pm. Wanaki Shores-Navata is our yoga instructor! The Zoom meeting number will be listed in Wodify under the workout description for the Yoga program. See this video on how to do it – https://youtu.be/_pqFys3QGmU
We have Yoga Blocks and Straps you can borrow as needed. Contact us to get those.

Park WODs – This week will will meet M-F at 10am, 12:15pm, 4:30pm and 5:30pm. On Saturday we will meet at 10am.
The default this week is we are having the classes unless it is raining. We will still meet if it’s a drizzle under the pavilion. Check on the Wodify class schedule. If we cancel a class due to the weather, it will say “cancelled” for that class. Classes that will be at the park will be listed as such – “Park WOD”. We will be doing the WODs in order at the park, i.e. Monday = 7A, Tuesday = 7B and so on. Parks are open. Citizens are encouraged to exercise outdoors. But of course we have to abide by the social distancing guidelines and park rules. We want to be a good example to our community and do our part in this whole pandemic.

Week of April 27 – May 2

April 26th, 2020
by:

FTX is closed this week, but we continue with our #FTXHomeWOD schedule. Members should have received our Week 6 email outlining our full program.

Do today what others won’t, so that tomorrow you can do what others can’t.

Our #FTXHomeWOD workouts can be seen on Wodify and on the weekly member email. If anyone is not receiving the emails or doesn’t know how to access Wodify, please contact us. This next week consists of 6 WODs that can be done in any order (6A-6F). Each week we program accessory work on top of our regular WODs. This also can be accessed via Wodify. If you are going to do the accessory work this week, then we do suggest that you follow the WODs in order.

Here are your options for working out with us this week:

Zoom and FB Live CrossFit Classes – These will be MWF at 6:30am in both Zoom and FB Live. We will have a 5:30pm Zoom class as an alternate to the Park WOD if it rains and we are unable to have the 4:30pm and 5:30pm Park WOD on Monday, Wednesday or Friday. These Zoom classes are complete 1 hour classes. Even if you will not do the WOD, you are encouraged to join to cheer or simply say “hello”. We all miss seeing each other, and this at least is one way to still connect. The first and last 5-10 minutes of these Zoom CrossFit classes will be reserved for “chit-chat” 😊. So join us! The Zoom meeting ID # and Password will be listed on Wodify.

Zoom Yoga Classes – These will be TTh at 6:00pm. Wanaki Shores-Navata is our yoga instructor! Please reserve your spot via Wodify. Reservations are open now. Please don’t reserve a spot unless you are planning on participating. We have 8 spots available per Zoom Yoga class. If no one reserves, the class will automatically be cancelled 1 hour prior to the start of the class. So, we need reservations in advance. The Zoom link with the meeting number will be listed in Wodify under the workout description for the Yoga program. See this video on how to do it – https://youtu.be/_pqFys3QGmU

Park WODs – This week will will meet M-F at 10am, 12:15pm, 4:30pm and 5:30pm. On Saturday we will meet at 10am. We expanded this for week 6 given the warmer weather!
The default this week is we are having the classes unless it is raining. We will still meet if it’s a light drizzle. Check on the Wodify class schedule. If we cancel a class due to the weather, it will say “cancelled” for that class. Classes that will be at the park will be listed as such – “Park WOD”. We will be doing the WODs in order at the park, i.e. Monday = 6A, Tuesday = 6B and so on. It is very important to note that the Governor’s Stay at Home order specifically lists outdoor exercise as a permitted essential activity. Parks are open. Citizens are encouraged to exercise outdoors. But of course we have to abide by the social distancing guidelines and park rules. It is critical for any members that come to our Park WODs to abide by these guidelines and rules before, during and after the Park WODs. We want to be a good example to our community and do our part in this whole pandemic.

We produced this video 4 years ago. It’s message is great in light of the current situation.

Week of April 20 – 25

April 22nd, 2020
by:

FTX continues to be closed at this time due to Executive order 2020-10 by Governor Pritzker.

Our #FTXHomeWOD workouts can be seen on Wodify and on the weekly member email. If anyone is not receiving the emails or doesn’t know how to access Wodify, please contact us. This next week consists of 6 WODs that can be done in any order (5A-4F). Each week we program accessory work on top of our regular WODs. This also can be accessed via Wodify. If you are going to do the accessory work this week, then we do suggest that you follow the WODs in order.

Here are your options for working out with us this week:

Zoom CrossFit Classes – These will be MWF at 6:30am, 5:30pm and 6:30pm. These are complete 1 hour classes. Even if you will not do the WOD, you are encouraged to join to cheer or simply say “hello”. We all miss seeing each other, and this at least is one way to still connect. The first and last 5-10 minutes of these Zoom CrossFit classes will be reserved for “chit-chat” 😊. So join us! The Zoom meeting ID # and Password will be listed on Wodify.

Zoom Yoga Classes – These will be TTh at 6:00pm. Wanaki Shores-Navata is our yoga instructor! Please reserve your spot via Wodify. Reservations are open now. Please don’t reserve a spot unless you are planning on participating. We have 8 spots available per Zoom Yoga class. If no one reserves, the class will automatically be cancelled 1 hour prior to the start of the class. So, we need reservations in advance. The Zoom link with the meeting number will be listed in Wodify under the workout description for the Yoga program. See this video on how to do it – https://youtu.be/_pqFys3QGmU

Park WODs – This week will will meet M-F at 10am, 12:15pm and 4:30pm. On Saturday we will meet at 10am. The default this week is we are having the classes unless it is raining. We will still meet if it’s a light drizzle. Check on the Wodify class schedule. If we cancel a class due to the weather, it will say “cancelled” for that class. Classes that will be at the park will be listed as such – “Park WOD”. We will be doing the WODs in order at the park, i.e. Monday = 5A, Tuesday = 5B and so on. It is very important to note that the Governor’s Stay at Home order specifically lists outdoor exercise as a permitted essential activity. Parks are open. Citizens are encouraged to exercise outdoors. But of course we have to abide by the social distancing guidelines and park rules. It is critical for any members that come to our Park WODs to abide by these guidelines and rules before, during and after the Park WODs. We want to be a good example to our community and do our part in this whole pandemic.

CrossFit Support Your Local Box Fundraiser – This is an online competition put on by CrossFit. It is free though you can pay $20 and designate that payment to an affiliate 🙂 Register and get more information here.

Week of April 13 through 18

April 12th, 2020
by:

FTX continues to be closed at this time due to Executive order 2020-10 by Governor Pritzker.

“Don’t be alarmed. You are looking for Jesus of Nazareth, who was crucified. He isn’t here! He is risen from the dead! – Mark 16:6 NLT

It is our hope and prayer that you are all safe and sound having a great weekend celebrating Easter. Chances are most of you will not be physically gathering with extended family to celebrate the Resurrection of our Lord. Most likely you are having to be extra creative to be able to gather virtually. May it still be a sweet time. Soon we will be able to end this unprecedented time of separation. In the meantime, we have a great week of workouts planned for you.

If any member has not gotten any equipment, then please contact us and we will get you some equipment. As most of you have noticed, all suppliers are out of equipment. We will continue to try to get more as it becomes available and make it available to our members.

Our #FTXHomeWOD workouts can be seen on Wodify and on the weekly member email. If anyone is not receiving the emails or doesn’t know how to access Wodify, please contact us. This next week consists of 6 WODs that can be done in any order (4A-4F). Each week we program accessory work on top of our regular WODs. This also can be accessed via Wodify. If you are going to do the accessory work this week, then we do suggest that you follow the WODs in order.

Here are your options for working out with us this week:

Zoom CrossFit Classes – These will be MWF at 6:30am and 5:30pm. These are full classes. Even if you will not do the WOD, you are encouraged to join to cheer or simply say “hello”. We all miss seeing each other, and this at least is one way to still connect. The first and last 5-10 minutes of these Zoom CrossFit classes will be reserved for “chit-chat” 😊. So join us! The Zoom meeting ID # and Password will be listed on Wodify.

Zoom Yoga Classes – These will be TTh at 6:00pm. Wanaki Shores-Navata is our yoga instructor! Please reserve your spot via Wodify. Reservations are open now. Please don’t reserve a spot unless you are planning on participating. We have 8 spots available per Zoom Yoga class. If no one reserves, the class will automatically be cancelled 1 hour prior to the start of the class. So, we need reservations in advance. The Zoom link with the meeting number will be listed in Wodify under the workout description for the Yoga program. See this video on how to do it – https://youtu.be/_pqFys3QGmU

Park WODs – We will continue to meet at 12:15pm and 4:30pm weekdays weather permitting. Please check our private FTX Athlete Community page on FB for the days we will do this. Also, look on the Wodify class schedule. Classes that will be at the park will be listed as such – “Park WOD”. As already mentioned, this is weather dependent. It is very important to note that the Governor’s Stay at Home order specifically lists outdoor exercise as a permitted essential activity. Parks are open. Citizens are encouraged to exercise outdoors. But of course we have to abide by the social distancing guidelines and park rules. It is critical for any members that come to our Park WODs to abide by these guidelines and rules before, during and after the Park WODs. We want to be a good example to our community and do our part in this whole pandemic.

CrossFit Support Your Local Box Fundraiser – This is an online competition put on by CrossFit. It is free though you can pay $20 and designate that payment to an affiliate 🙂 Register and get more information here.

He is risen!

April 12th, 2020
by:

Week of April 6 through 11

April 5th, 2020
by:

FTX continues to be closed at this time due to Executive order 2020-10 by Governor Pritzker.

We struggle, we fight, we overcome!

We go into our 3rd Week of #FTXHomeWOD programming. We have some great workouts planned for you all and much more. Since the stay at home order was issued, we have worked hard to get all our members equipment for the at home workouts. As best as possible, everyone got the following:

  • A Dumbbell and/or a Kettlebell
  • One or more plates
  • A Slam Ball and/or a Medicine Ball
  • A jump rope
  • Rowers for those that cannot run

If any member has not gotten any equipment, then please contact us and we will do what we can. We will continue to try to get more equipment and make it available to our members.

Our #FTXHomeWOD workouts can be seen on Wodify and on the weekly member email. If anyone is not receiving the emails or doesn’t know how to access Wodify, please contact us. This next week consists of 5 WODs that can be done in any order. Each week we program accessory work on top of our regular WODs. This also can be accessed via Wodify. If you are going to do the accessory work this week, then we do suggest that you follow the WODs in order. In addition to the 5 WODs this week, we also programmed one day of extended running or rowing. We don’t usually program something like this because you all don’t come to FTX to just go back out and just run. You can do that at home on your own. But since everyone is stuck at home, this is a great time to program something like this. Running endurance is about as functional as it gets. That is most certainly part of what we want to develop in ourselves. We hope you enjoy the challenges we’ve set up for you for this upcoming week.

In addition to our regular programming, we also have the following:

Park WODs – We will continue to meet at 12:15pm and 4:30pm. Please check our private FTX Athlete Community page on FB for the days we will do this. Also, look on the Wodify class schedule. Classes that will be at the park will be listed as such. This is weather dependent. It is very important to note that the Governor’s Stay at Home order specifically lists outdoor exercise as a permitted essential activity. Parks are open. Citizens are encouraged to exercise outdoors. But of course we have to abide by the social distancing guidelines and park rules. It is critical for any members that come to our Park WODs to abide by these guidelines and rules before, during and after the Park WODs. We want to be a good example to our community and do our part in this whole pandemic.

Yoga Class – We will have a Yoga class for our members via Zoom. Our first one is this Tuesday at 6pm. See Wodify and our weekly email for more information. If we get good attendance, then we will add more!

CrossFit Support Your Local Box Fundraiser – This is an online competition put on by CrossFit. It is free though you can pay $20 and designate that payment to an affiliate 🙂 Register and get more information here.

Week of March 30 – April 4

March 29th, 2020
by:

FTX continues to be closed at this time due to Executive order 2020-10 by Governor Pritzker.

We struggle, we fight, we overcome!

There’s very little that we can truly control. Our attitude and responses are two things we can control. In everything there is an opportunity. Let us tackle this next week head-on and crush it. Now more than ever it should be quite evident how important it is to take care of our health. Highly recommend the following video and really thinking about the quote “CrossFit fixes this. Medicine babysits this.”

We are not just a workout – We are a solution!

Last week we gave you six different WODs to mix and match as desired. This week is a bit different. Monday and Tuesday are grouped together – WODs 2A&2B. Wednesday stands on its own. And Thursday through Saturday are again grouped together – WODs 2C-2E.

Just like last week, we’ve created videos for each of these WODs. There’s a video giving an overview of the whole week, a video going over the general warm-up we’ll use for the week, and then one video for each WOD.

Video of overview – https://youtu.be/4Mq-geo-1lA

Video of warm-up – https://youtu.be/M56QmPHqsBQ

You all did an awesome job last week posting to your Instagram accounts pictures and/or videos related to these workouts. Keep it up! This week we will be giving away another case of FitAid and bag of Natural Recovery Greens as prizes. We will also give away a free month to FTX to one of our past members that posts a pic or video related to this week’s WODs (6+ months since being a member). We’ll announce our next round of winners next weekend. The more you post, the more chances you have to win. Use #FTXAthlete #FTXHomeWOD @FTXCrossFit in order to qualify. If you still aren’t a part our private FB Group “FTX Athlete Community”, then search for it and do an invite request. We are going to post additional challenges, activities, FB live video, and more on that on that page throughout this shut-in period.

On top of these WODs, our unlimited members can take a look at our accessory programming for this week which will again provide you with additional core work.

Finally, we will be hosting live classes via Zoom this week on Monday and Tuesday at 7:30am, 11:00 am and 5:30pm.
Use Personal Meeting ID – 275-189-2104 / You’ll need a password to get into the meeting. You can find that in the email we sent to all members.
These Zoom sessions are specifically for us to help you with the Bear Complex in WOD 2A. Be warmed up prior to joining the Zoom class. We’ll help you get things fine-tuned prior to doing the WOD. See you at these times!

Video for WOD 2A – https://youtu.be/u5ClhlksVtQ
Video for WOD 2B – https://youtu.be/Re_8CdvZdq0
Video for Wednesday, April 1 – https://youtu.be/g9hdexznUY8
Video for WOD 2C – https://youtu.be/FdzKMbXD5Bw
Video for WOD 2D – https://youtu.be/0V53-H0g8ns
Video for WOD 2E – https://youtu.be/jnAPkilf27g

2A: Metcon (Time)

*** WOD 2A ***
EMOM for 10:00
3 Bear Complexes w/ plate 15/10# [45/25#]
6 Alt. Plate Push-ups

Record time taken each round and then total.Metcon (Time)

*** 2A No Equipment Option ***
EMOM for 10:00
6 Burpees to a 6″ target
6 Push-ups

6″ target = Stand tall with feet at hip width, reach up with one hand with fingers extended, target should be 6″ above that.

Record time taken each round, then total.

2B: Metcon (Time)

*** WOD 2B ***
3 Rounds for time of:
10 Single DB Thrusters (Left Arm) 45/30# [55/35#]
20 Stick Jumps 20/16″ [24/20″]
10 Single DB Thrusters (Right Arm) 45/30# [55/35#]
20 Side-to-side Shuttle Runs 12′ *

* Back and forth (12′ + 12′) = 1 rep. Note these are side-to-side versus forward facing.

KB in lieu of DB is Rx or Rx+ also. If you don’t have any equipment or are scaling, then use any odd object that works for thrusters. Examples: Milk jug, back pack, bag of potatoes, etc. If weight is Rx or Rx+, then you are Rx or Rx+ regardless of what object is.

Stick jumps or stick jump substitute is Rx. See video.

Strength / Skillwork for Monday/Tuesday

If you have the capability, then do some back squats after WOD 2A and pull-ups / wtd. pull-ups after WOD 2B.

  • Back Squat (5-5-5-5-5)
  • Pull-ups (5-5-5-Max)
  • Weighted Pull-ups (5-5-5-5-5)

WOD for Wednesday, April 1

Choose one of the two options:

Dolores (Time)
150 Burpees For Time

Metcon (Time)
10 Rounds for time:

  • 6 [10] Push-ups
  • 6 [10] Burpees
  • 6 [10] 8-Count Body Builders
  • 6 [10] Star JumpsOnly difference between Rx and Rx+ is number of reps each round, i.e. 6 vs. 10.

2C: Metcon (AMRAP – Reps)

*** WOD 2C ***
EMOM 10:00
For each minute:
:30s of Wall-sit [w/30/20#*]
For remainder of each minute do
Goblet Squats 30/20#* [Pistols]

* Use anything that weighs 30/20#. Bear hug it. Don’t let it rest on legs or knees during wall-sit.
There is no rest period in this WOD. You are constantly going from wall-sit to squats and back to wall-sit. If you fail to hold the wall-sit for the 30s, then you aren’t allowed to do any squats for the remainder of that minute. You’ll rest instead and try again next minute.
Score is Goblet Squats completed for Rx and Pistols for Rx+.

2D: Metcon (Time)

*** WOD 2D ***
5 Rounds for time:
400m Run or 500m Row or 1200m Bike
1:00 of Push-ups [Clapping]

Score = Time – 1s/Push-up completed

2E: Metcon (Time)

*** WOD 2E ***
For time:
50-40-30-20-10
Single-Arm Hang Snatch (any style)
Sit-ups
2x Double-unders* [Rx+ must do D/Us]

2x means that for D/Us the rep sequence is  double or 100-80-60-40-20.
* Rx may do Singles at 4:1 ratio, which would make rep sequence 400-320-240-160-80.
Rx Wt = 40-45# / 25-30#
Rx+ Wt = 50+# / 35+#
Use anything that works given these wt. Obviously KB or DB is ideal, but backpacks with a handle can work well.
Alternate on Snatches as desired.

Strength / Skillwork for Thursday-Saturday

Do DB Press and Hammer Curls on same day as 2C.
Do Deadlift on any other day, if you have equipment/ability to do so.
Get the 5k run or row in if and whenever you can.
Single Arm Dumbell Press
(10/10 – 10/10 – 10/10 – 10/10)
Use whatever DBs or KBs you have.
Record  best set  of 10/10, i.e. successful  with both arms.  You are recording the single-arm wt.
Strict Dumbbell Hammer Curls
(8/8 – 8/8 – 8/8)
Deadlift
(5-5-5-5-5)
5k Run (Time)
Max Effort 5k Run
5k Row (Time)
Max Effort 5k Row

Week of March 23-28

March 22nd, 2020
by:

FTX is closed at this time due to Executive order 2020-10 by Governor Pritzker.

However!… We march on… Here’s what we are doing for this week.

Welcome to a new world reality. At this point it is our prayer you all are safe at home with loved ones. We all need to appreciate what we do have and not take anything for granted. How quickly things can change!

Part of what we do is prepare ourselves for whatever life may throw at us. And this week we charge ahead! We have planned out some great workouts that all of you can do at home. Below you will find descriptions and links.

This week consists of 6 workouts labeled A, B, C, D, E & F. They can be done in any order. All six will be posted in Wodify each day, and you’ll be able to log your scores there. We do suggest you monitor the weather as WODs C & F involve running outside, so do those on the nicer days.

We’ve created videos for each of these WODs. There’s a video giving an overview of the whole week, a video going over the general warm-up we’ll use for the week, and then one video for each WOD.

Video of overview – https://youtu.be/YmAUpiCcDG0

Video of warm-up – https://youtu.be/YLdsa9COl40

We encourage you all to post to your Instagram accounts pictures and/or videos related to these workouts. This week we will be giving away a pair of Nanos, case of FitAid and a bag of Natural Recovery Greens as prizes. We’ll announce winners next weekend. The more you post, the more chances you have to win. Use #FTXAthlete #FTXHomeWOD @FTXCrossFit in order to qualify. We’ll have a new round of prizes each week. Also make sure you are in our private FB Group “FTX Athlete Community”. If you are not in it, then search for it and do an invite request. We are going to post additional challenges, activities, FB live video, and more on that on that page throughout this shut-in period.

On top of these WODs, our unlimited members can take a look at our accessory programming for this week which will provide you with additional core work.

Finally, we will be hosting some live classes via Zoom. We’ll announce those once we have them setup. Stay tuned!

The FTX Team

WOD A: FTX KB FGB (AMRAP – Reps)

#FTXHomeWod Video A – https://youtu.be/o-UAkLsvTVg

FGB: KB-style: 1:00 each, 3x through

  • Shoulder to Overhead
  • Squat (any hold)
  • Russian KB Swing
  • Lunges (any hold)
  • Snatch (any style)
  • Rest

Rx + = 55/35#
Rx = 35/25#

Equipment needed is a single KettleBell (KB).
You will set clock to 17 1-minute intervals.
Elements = 30/20#

WOD B: Metcon (AMRAP – Reps)

#FTXHomeWod Video B – https://youtu.be/XfCwmtMI_OQ

Interval training
10 rounds of:
1:30 on / :30 off

10 Sit-ups w/ MB
10 MBSC 20/14# [30/20#]
Burpees

Score = Burpees. The rest is essentially a buy-in each round.
Ensure full range of motion on MBSC (Medicine Ball Squat Cleans)

Elements: Use 14/10# MB.

Equipment needed = Medicine Ball

WOD C: Metcon (Time)

#FTXHomeWod Video C – https://youtu.be/mkDGvYjM_2M

4 Rounds for time of:

  • 40 RKBS 35/25# [55/35#]
  • 40 Step-ups 16″ w/ MB 20/14# [30/20#] *
  • 40 D/Us or 120 singles** [Rx+ must do D/Us]
  • 400m Run

* Use steps/stairs in your house or anything solid that will support your weight. Steps/stairs – Step to second step and back down.
** Or Jumping Jacks.

Elements: KB 30/20#, MB 14/10# and do 90 jumping jacks

Equipment needed KB, MB and optional jump rope.
Find a suitable 400m route to run. (200m out and back each round.)

WOD D: Metcon (Time)

#FTXHomeWod Video D – https://youtu.be/JdZXwGq4iMY

4 [5] Rounds for time:

  • 16 Alt. DB Snatches 45/30# [50/35#]
  • 32 Lunges w/ DB (Any hold & 1 ct.)

Snatches are from the ground with both heads of DB touching.
Note that Rx is 4 rounds and Rx+ is 5 rounds, and the weight is slightly heavier.
Elements: 25/20#

Equipment needed is a single Dumbbell (DB).

WOD E: FGB Slam Ball & Plate (AMRAP – Reps)

#FTXHomeWod Video E – https://youtu.be/s-P5KDad6oU

FGB style – Slam Ball: 1:00 each, 3x through

  • Slam Balls 20/16#
  • Russian Twists (2ct.)
  • Push-ups [w/ plate on back]
  • SB Squat Cleans
  • G2O w/ Plate 15/10# [45/25#]

Equipment needed is a single Slam Ball (SB) and Plate.
Elements: Do Rx wt.

WOD F: Metcon (Time)

#FTXHomeWod Video F – https://youtu.be/y_3ARr7EyOI

5 Rounds for time of:

  • 400m Run [run w/ slam ball 20/16#]
  • 40 OH Plate Lunges (1ct) 15/10# [45/25#]

Equipment needed is a plate [Rx+ will need SB as well].
Find a suitable 400m route to run. (200m out and back for each round)
Elements: Use Rx wt., but for lunges any hold is OK.

If you don’t have any equipment or not the equipment listed –

WOD A – This can be done with a DB or any odd object suitably heavy.
WOD B – This can be done with any suitable object that’s heavy enough. Ideas – box of books, bag of potatoes/apples, fish bowl (See video to get this joke. Given the situation, we’re entitled to make bad jokes.)
WOD C – This can be done with a DB or any odd object suitably heavy.
WOD D – This can be done with a KB.
WOD E– Subsitute as follows: Slam Balls w/ Burpees, Russian Twists w/ V-ups,  SB Squat Cleans w/ Prisoner Squats and for G2O use any object that weights 10+ lbs.
WOD F – Use any object that’s 10/15+ lbs. for OH lunges.

3/20/20 Update

March 20th, 2020
by:

We are closed until 4/8/20 due to a government mandate.

In the meantime, we are programming at home workouts with corresponding videos. We will also be doing fun competitions, challenges and other things during this time. Make sure you’ve downloaded the Wodify Athlete APP. This will allow you to see the full description of our WODs, log scores, and participate in some of our challenges. If you haven’t already, request to join our “FTX Athlete Community” group on Facebook. Just search for that group and request to join. We’ll be posting challenges, updates, FB live video and more via that site.

Stay tuned for classes via Zoom or other video conferencing technology.