Saturday, February 16, 2019

February 15th, 2019
by:

Strength / Skillwork

Bench Press
8-5 / 3-3-3+ / 5
50-60% / 70-80-90% / 65%

WOD

IKFF CKT Level 1 Test (KB)

For time perform:
100 KB Hand-Hand Swings
(Alt. Hands at stomach height)
32 KB Clean & Push-Press
60 KB Snatches
30 KB Goblet Squats

Competitor: 45/30# KB, Do not set the weight down. Rest in the hang, or catch positions. Do 30 snatches on 1 arm and then 30 on the other.
Athlete: 35/20# You may set the KB down when desired.
Fit: Lower weight

RussianKBS

Elements

Do main WOD today

Friday February 15, 2019

February 14th, 2019
by:

Announcements

Nutrition is vital to your health. If you workout, but your fuel intake is not up to par you’ll get subpar results. We have partnered with Victory Nutrition and Origin Meals to bring you great options to help you with fueling your body.
Victory Nutrition offers 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 our clients achieve weight loss, better performance, and ultimately a healthier lifestyle. We have memberships available that include the Victory Nutrition program. Ask our trainers about this program.
Origin Meals provides chef-driven, gluten-free & dairy-free, locally-prepared meals, delivered to you and ready to eat! Your meals are delivered and ready for you each Monday and Thursday morning.

Click on either logo below for more information.

VNLogoorigin-logo_2-color-on-white

Strength / Skillwork

Jump Rope work on singles and doubles

Back Squat
8-5 / 3-3-3+ / 5
50-60% / 70-80-90% / 65%

WOD

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Elements

Do main WOD today.

Thursday, February 14, 2019

February 13th, 2019
by:

Upcoming Events

The CrossFit Open

CrossFitGames2019Logo

The 2019 CrossFit Open starts on February 21, 2019 and ends 5 weeks later on March 25, 2019.
Register here. It costs $20.
We will have our Open Announcements each Thursday at 7pm during the 5 weeks. As in year’s past, we will have our on head-to-head line-up each week. This year we are adding a twist by having a theme each week. Do the Open WODs dressed according to that week’s theme and be eligible for prizes, and of course it’s just plain fun! Also as in year’s past, we will focus on the Open on Friday and Saturday. The Open WODs, with scaled versions as needed, will be our main WOD for all on Fridays regardless of whether or not you are actually registered for the CrossFit Open. On Saturdays, in addition to the Open WOD, we will have an alternate WOD. Then on Sundays during the Open we will be open from 2:30pm – 3:30pm only for those registered in the Open and doing the Open. We ask that people try not do or redo the WOD on Monday, but if you were travelling or something else kept you from doing it, then please avoid the 10am and 4:30pm classes.

Week 1 – February 21 – The Trainers – Theme is Superheroes
Week 2 – February 28 – The Men – Theme is Sports Teams
Week 3 – March 7 – The Ladies – Theme is Neon
Week 4 – March 14 – Masters & Teens – Theme is Disco
Week 5 – March 21 – Rookies – Theme is Cartoon/Disney

Strength / Skillwork

Jump rope skillwork

Deadlift
8-5 / 3-3-3+ / 5
50-60% / 70-80-90% / 65%

WOD

4 Rounds through all exercises w/ intervals of :45 on / :15 off (switch exercises after each interval)
– Row for cals
– Bag Cleans 30/20# [50/30#]
– Wtd. Step-ups 20″ w/ 20/15# DBs [24″ + 45/30#]
– Burpees [Inverted burpees]

Rx+ is in [ ]

Inverted burpee – https://youtu.be/mHjude_kmDE

Elements

Do main WOD today.

Wednesday February 13, 2019

February 12th, 2019
by:

Upcoming Events

The CrossFit Open

CrossFitGames2019Logo

The 2019 CrossFit Open starts on February 21, 2019 and ends 5 weeks later on March 25, 2019.
Register here. It costs $20.
We will have our Open Announcements each Thursday at 7pm during the 5 weeks. As in year’s past, we will have our on head-to-head line-up each week. This year we are adding a twist by having a theme each week. Do the Open WODs dressed according to that week’s theme and be eligible for prizes, and of course it’s just plain fun! Also as in year’s past, we will focus on the Open on Friday and Saturday. The Open WODs, with scaled versions as needed, will be our main WOD for all on Fridays regardless of whether or not you are actually registered for the CrossFit Open. On Saturdays, in addition to the Open WOD, we will have an alternate WOD. Then on Sundays during the Open we will be open from 2:30pm – 3:30pm only for those registered in the Open and doing the Open. We ask that people try not do or redo the WOD on Monday, but if you were travelling or something else kept you from doing it, then please avoid the 10am and 4:30pm classes.

Week 1 – February 21 – The Trainers – Theme is Superheroes
Week 2 – February 28 – The Men – Theme is Sports Teams
Week 3 – March 7 – The Ladies – Theme is Neon
Week 4 – March 14 – Masters & Teens – Theme is Disco
Week 5 – March 21 – Rookies – Theme is Cartoon/Disney

Strength / Skillwork

Shoulder Press
8-5 / 3-3-3+ / 5
50-60% / 70-80-90% / 65%
Beginners and those that haven’t lifted consistently do 5-5-5-5 with gradually increasing weight.

WOD

Choose to do one of the following benchmark WODs:

  • Cindy
  • Mary
  • Hard Cindy
  • ‘Easy’ Mary

Elements

Do today’s main WOD.

Tuesday February 12, 2019

February 11th, 2019
by:

Strength / Skillwork

Clean Technique Work
1 set EMOM for 10
Have beginners do this with a Medicine Ball, i.e. 3 position MBSC

wallballs

WOD

Complete each 2x in any order* for time: (20:00 cap)
– 30 Hanging Leg Raises** [T2B]
– 30 Pull-ups [C2B]
– 30 Cal. Bike
– 30 Russian Twists 15/10# [30/20#]
– 30 Goblet Squats 55/35# [70/55#]
– 30 Hip/Back Extensions [20/14#]
* Must complete all one time through before going through again, but you don’t have to go in the same order the second time.
** Toes above belly button

Rx – As written
Rx + – In brackets

Elements

Do main WOD today.

Monday February 11, 2019

February 10th, 2019
by:

Announcements

Black Ops 3 – Thank you to everyone for helping us have a great and successful competition. Black Ops 3 was a lot of fun!

Friends & Family Week – This week is Friends and Family Week. Invite your family and friends to come to FTX. They are welcome to join us for any of our classes. If they’ve never been to FTX before, then please have them arrive 15 minutes early to get them registered.

FTX 2019 New Year Challenge – This is our final week of our FTX 2019 New Year Challenge. This is where it gets tough. Keep up the good work.

PeelerRopeClimb

Strength / Skillwork

10′ – 10′ – 10′ – Max – Max
Work on this after WOD with time remaining.

WOD

New to FTX = Pick 1
Rx = Do 2 with 5 min rest between
Rx+ = Do all 3 with 5 min rest between

Intro A

For time: (10:00 Cap)
500m Row
25 Air Squats
20 Push-ups
15 Wall-balls
10 Pull-ups

Intro B

8:00 AMRAP of:
-8 KBS 35/20#
-8 Push-press 65/35#
-8 Box Jumps 20/16″

Intro C

3 Rd FGB format
-Slam Ball 20/15#
-Burpees
-SDHP KB 55/35#

Elements

Do main WOD today.

Week of February 11 through 16

February 10th, 2019
by:

This week is Friends & Family Week

Bring your friends to any of our classes this week for free! They will need to register in our system and sign our electronic waiver, so make sure they arrive 15 minutes before the class starts to complete this process. Thanks!

Upcoming Events

The CrossFit Open

CrossFitGames2019Logo

The 2019 CrossFit Open starts on February 21, 2019 and ends 5 weeks later on March 25, 2019.
Register here. It costs $20.
We will have our Open Announcements each Thursday at 7pm during the 5 weeks. As in year’s past, we will have our on head-to-head line-up each week. This year we are adding a twist by having a theme each week. Do the Open WODs dressed according to that week’s theme and be eligible for prizes, and of course it’s just plain fun! Also as in year’s past, we will focus on the Open on Friday and Saturday. The Open WODs, with scaled versions as needed, will be our main WOD for all on Fridays regardless of whether or not you are actually registered for the CrossFit Open. On Saturdays, in addition to the Open WOD, we will have an alternate WOD. Then on Sundays during the Open we will be open from 2:30pm – 3:30pm only for those registered in the Open and doing the Open. We ask that people try not do or redo the WOD on Monday, but if you were travelling or something else kept you from doing it, then please avoid the 10am and 4:30pm classes.

Week 1 – February 21 – The Trainers – Theme is Superheroes
Week 2 – February 28 – The Men – Theme is Sports Teams
Week 3 – March 7 – The Ladies – Theme is Neon
Week 4 – March 14 – Masters & Teens – Theme is Disco
Week 5 – March 21 – Rookies – Theme is Cartoon/Disney

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is Saturday, March 2nd. Order by Tuesday, February 26th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

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

This week is friends and family week, so we’ve programmed WODs and variations that can be done by anyone. But we also made sure that anyone can get a great and challenging workout. There’s a lot of body weight movements this week, but some of the options allow for some pretty challenging variants. Some of those include pistols and C2Bs, but we’ve also thrown in a new one – inverted burpees! We finish off the week with a great Kettlebell benchmark workout – The IKFF CKT Level 1 Test.

As far as the strength cycle goes, we are on the 2nd week of our second 5-3-1 strength cycle of 2019. For friends and family the focus will be to simply learn those lifts with little or no weight. .

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, February 9, 2019

February 8th, 2019
by:

No regular classes today (Saturday, February 9th, 2019) due to the competition

BLACK_OPS3_BANNER_AD

Friday February 8, 2019

February 7th, 2019
by:

We will not have regular classes tomorrow, Saturday, February 9, due to our Black Ops 3 Competition

Strength / Skillwork

Shoulder Press
8-8 / 5-5-5+ / 5
BB-50% / 65-75-85% / 65%

WOD

No measure

3 Rounds of:
[any order, choose your weights]
15 to 20 GHD Hip Ext.
8 DB Lat pull-overs
8 Wt’d Pistols (to a box as needed)
8 KB Top-Down Flyes

Elements

15:00 AMRAP
5 Leg Lifts
5 Curl-up Crunch
5 V-ups
15 Air Squats
5 Push-ups

New Product

This is great stuff! Check it out at https://naturalrecoverygreens.com/

NRGBag

Single servings – $5
Bag of 15 – $60 (Unlimited members $54)

Thursday, February 5, 2019

February 6th, 2019
by:

Specialty Classes

Yoga – 11:00 am – 12:00 pm

Strength / Skillwork

None today

WOD

CrossFit Games 14.2 & 15.2
See description here.

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

Elements

12:00 AMRAP of:
15 Jumping* Goblet Squats 15/10#
15 Ring Rows
15 Flutter Kicks 2ct.

* Get at least some air under your feet at the top of the squat.

JessicaRegional2018Pistols

Wednesday, February 6, 2019

February 5th, 2019
by:

No regular classes this Saturday due to competition.

Specialty Classes

FTX Gold (65+) – 2:30 pm – 3:30 pm

Strength / Skillwork

Bench Press
8-8 / 5-5-5+ / 5
BB-50% / 65-75-85% / 65%

WOD

CrossFit Games 11.1 and 14.1
See here for a description.

IMG_4494

Elements

15:00 AMRAP

  • 100 Singles
  • 10/10 DB Snatches 35/25#
  • 10 Leg Lifts

Tuesday, February 5, 2019

February 4th, 2019
by:

No regular classes this Saturday due to the competition.

Specialty Classes

No Yoga today. Open Box at 7:30pm instead.

Strength / Skillwork

Deadlift
8-8 / 5-5-5+ / 5
BB-50% / 65-75-85% / 65%

 

WOD

5 Rounds of:
10 Unbroken Wtd. Pull-ups
then
2:00 of one of the following (rotate through all in any order):
Row Cals
Bike Cals
Burpees
Lunge into Step-ups 24/20″
Pole to Pole Shuttle Runs (Back n Forth = 1)

LanceStepUp

Score = Lbs. used (only counts if unbroken) + reps
Example: 20# on round 1 + 15# on round 2 + 15# rd 3 + 10# rd 4+ 10# rd 5 = 70 + reps

Do Elements if you can’t do first round of 10 unbroken weighted pull-ups with at least 10#. You can use belt to hang weight or pinch a dumbbell, med. ball or slam ball between feet.

Elements

5 Rounds for time of:
10 Ring Rows
10 Burpees
10 Lunge into step-ups 20/16″
10 Pole to Pole Shuttle Runs (Back n Forth = 1)

Rx = As written
Rx+ = Pull-ups instead of ring rows

Monday, February 4, 2019

February 3rd, 2019
by:

Strength / Skillwork

Back Squat
8-8 / 5-5-5+ / 5
BB-50% / 65-75-85% / 65%

BackSquatSonny

WOD

4 Rounds for time of: (Cap 20:00)

  • 300m Row
  • Bag Cleans 500# *
  • 30 RKBS 55/35#
  • 30 Goblet Lunges 55/35# (1ct)

* Choose your wt. You are cleaning 500 lbs total. Max. bag wt. = 100 lbs.
Elements = 200# / RKBS & Goblet Lunges 45/25#
Rx = As written
Rx+ = 600# / American / One arm overhead lunges. Alternate as desired.

Elements, Rx and Rx+ are guidelines. Rx+ today is going to be really difficult, especially with such heavy one arm OH Lunges and a 20 min. time cap. All WODs can be modified and adjusted as need. Make sure what you do is safe and fun while being appropriately challenging.

Elements

Do main WOD. Scale as needed.

Week of February 4 through 9

February 3rd, 2019
by:

FTX will not have regular classes next Saturday due to the Black Ops 3 competition.

Black Ops 3: Partner Competition

BLACK_OPS3_BANNER_AD

Saturday, February 9th, 2019. Our 3rd Annual Black Ops Partner Competition. Great for Beginners to Advanced athletes! Get more information here.

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is Saturday, March 2nd. Order by Tuesday, February 26th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

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

The CrossFit Open is coming! It starts February 21st. We are starting a second 5-3-1 cycle this week. This will have given us 2 full strength cycles by the time the Open starts. This week will give you a good variety. The workouts are challenging, especially with two prior Open WODs on Wednesday and Thursday. On Thursday we do give quite a few alternate options. Intensity in a workout is what brings results, but it is a double-edged sword. Two much intensity and you can get hurt. We want to challenge you, but not risk injury. Be smart this week! There’s nothing preventing you from coming in on any given day and just lifting, skipping the main Metcon and doing light cardio on the bike and/or rower. Know the difference between your body needing a rest or active rest day versus a day where you may not be mentally feel like and just need to push past the mental block. Talk to our trainers. We are there to give you options.

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 February 2, 2019

February 1st, 2019
by:

Upcoming Events

SMR Clinic

Get a great “massage”, especially after all this freezing weather!

SMRPic

Today Saturday, February 2nd, 2019. 12pm-2pm.

Upper Body – 12pm-1pm
Lower Body – 1pm-2pm

2 hours = $20 / 1 hour = $10 / Unlimited Members can do both hours for $10.

Take care of your body! You work out hard, and you also need to recover well! This is like getting a two hour full-body massage.

Strength / Skillwork

Clean & Jerk
3-3-3
(This is intended for working on form after the WOD)

WOD

CrossFit Open WOD 15.1
See at description of the WOD and the various variants here.
We know that Open WODs are taxing. At the end of the day each of you needs to know when to push hard and when to back off. Keep in mind that it is intensity that brings about results. These WODs are great tests of fitness, especially since these are benchmarks for which there is a lot of data. We can compare our performance to our own past results and also to the general populace. This gives us a great opportunity to gauge where we are on our fitness journey. We focused on Open WODs this week to give you all an opportunity to see how things are going prior to the actual Open starting later this month. Plus they are great workouts, and with the variants and our own Elements and Burn! programs you have a lot of options.

Elements

12:00 AMRAP
12 Leg Lifts
12 KB Deadlifts 70/55#
12 Push-ups
12 Alt. DB Snatches 30/20#

then rest 2:00

500m Row for time

Friday, February 1, 2019

January 31st, 2019
by:

Upcoming Events

SMR Clinic

Get a great “massage”, especially after all this freezing weather!

SMRPic

Tomorrow Saturday, February 2nd, 2019. 12pm-2pm.

Upper Body – 12pm-1pm
Lower Body – 1pm-2pm

2 hours = $20 / 1 hour = $10 / Unlimited Members can do both hours for $10.

Take care of your body! You work out hard, and you also need to recover well! This is like getting a two hour full-body massage.

Strength / Skillwork

Overhead Squat
5-5-3-3-3

WOD

Tabata :20on / :10 off – 8 Cycles per exercise.
Complete all intervals of one exercise before moving on to the next. Rest 1:00 (2 intervals) between exercises.
– Wall Ball 14/10# 9’/8′ (Note: Target height)
– Lunges (1ct)
– Sledge Hammer (2ct)
– RKBS 70/55#
– Bike (Cals)
Score for each round is the least number of reps completed in any of the 8 intervals per exercise.

Start on any exercise, but then go through in order. Max 4 people to any station/exercise.
Set clock to 48 intervals of 1 min. each.

Elements

Do main WOD today.

Thursday, January 31, 2019

January 30th, 2019
by:

We will open today at 12pm. Our first class is at 12:15pm class.

MissionReadyPullup

WOD

No measure

7 Rounds, build up more weight each round:
1 Skin the Cat
4 Wt. Pull-up
8 Front Rack Lunge (4 per leg)
4 Windshield Wipers
1 Max Height Box Attmept

Elements

10 Rounds of:

  • 150m Row
  • 10 Lunge Jumps
  • 5 Push-ups

Wednesday January 30, 2019

January 30th, 2019
by:

Welcome to Chiberia

ice-1997289_1280

Due to the extreme temperatures we are closed today. We will re-open tomorrow (1/31/19) for our 12:15pm class.

We have two WODs for you to do at home today. Make a social media post on Instagram about the WOD. It can be a pic, video or meme with #FTXCrossFit#FTXAthlete #DeepFreezeWOD @FTXCrossFit to be eligible to win one of the following prizes:

Reebok Nano 8s or Nike Metcon 4s
Case of FitAid (Your choice of flavor)

And everyone that checks into the “class” on Wednesday and posts their results will get a free FitAid or Greater Than. Checking into the at home WOD class will not count against attendance limits. Check in via the Wodify App.

“Elsa”

AMRAP (23 minutes/degrees):
10 “Frozen Toe Squats” (jumping air squats)
10 “Icycles” (2ct. bicycle crunch)
20 “Snowshoe Lunges” (2ct. walking lunges)
15 “Frost Bites” (burpees)
10 “Eskimo situps” (Indian situps)
15 “Gulag Squats” (prisoner squats)
10 “Frozone Pushups” (Spiderman pushups)

“Jarrett”

15 Indian sit-up – burpee combo
15 box dips
20 lunge jumps
20 up-down planks

 

Tuesday June 29, 2019

January 29th, 2019
by:

We are closing today at 6:30pm due to the deep freeze, and will re-open on Thursday for our 12:15pm class

This whole thing maybe nothing, but we’d rather err on the safe side. We don’t want people’s vehicles not starting and people being stuck. At the temperatures that we will see tomorrow, frostbite can occur on unprotected skin in under 5 minutes. This is one of those times where if all goes well it is no big deal and we can just say “We experienced the deep freeze of ’19. Remember that? Fun!” But if one thing goes wrong, then it can be a mess or even tragic. Stay home and stay safe.

What we will do is have a contest for best WOD at home. Throughout the day today, post your ideas for an at home WOD in our FTX Athlete Community page on Facebook. We will pick two winners, who will each get 12 cans of the new FitAid Immunity, and we will then post those WODs for all of us to do tomorrow at home. Then make a social media post on Instagram about the WOD. It can be a pic, video or meme with #FTXCrossFit #FTXAthlete #DeepFreezeWOD @FTXCrossFit to be eligible to win one of the following prizes:

  • Reebok Nano 8s or Nike Metcon 4s
  • Case of FitAid (Your choice of flavor)

And everyone that checks into the “class” on Wednesday and posts their results will get a free FitAid or Greater Than. Checking into the at home WOD class will not count against attendance limits.

pattern-2054297_1280

Specialty Classes

No Yoga today. We are closing today at 6:30pm

Strength/ Skillwork

None today

WOD

CrossFit Open WOD 16.4 / 17.4

See the description of the WOD here.

Elements

Do one of the various variants of 17.4

 

Monday January 28, 2019

January 27th, 2019
by:

Strength / Skillwork

Core Cash-out (Do this after 17.1)
2 Rounds of:
5-20 GHD Sit-ups
15 Indian-situps to a wall Ball 14/10#
20 Supermans
30 Russian Twist 20/14# Wall Ball
20 Hip/Back Extensions
15 V-Ups
Max set w/o coming off bar of T2B

WOD

The Open is coming on February 21st. This is a great 5 week event to challenge yourself and build camaraderie. It’s a world-wide online competition that is executed at affiliates all around the World. Be a part of this phenomenon and you will surprise yourself with what you are truly capable of doing!

Today we are doing 17.1. Check out this WOD and the various variants and scaled versions here

DanF17.1

Elements

Do Main WOD today, including Core Cash-out. Masters or Master scaled are great options.

Week of January 28 through February 2

January 27th, 2019
by:

Upcoming Events

SMR Clinic

SMRPic

Saturday, February 2nd, 2019. 12pm-2pm.

Upper Body – 12pm-1pm
Lower Body – 1pm-2pm

2 hours = $20 / 1 hour = $10 / Unlimited Members can do both hours for $10.

Take care of your body! You work out hard, and you also need to recover well! This is like getting a two hour full-body massage.

Black Ops 3: Partner Competition

BLACK_OPS3_BANNER_AD

Saturday, February 9th, 2019. Our 3rd Annual Black Ops Partner Competition. Great for Beginners to Advanced athletes! Get more information here.

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is Saturday, March 2nd. Order by Tuesday, February 26th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

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

The CrossFit Open is coming! It starts February 21st. In preparation for the Open we will be doing a few past Open WODs this week. We hope you enjoy our selections. If you hit Monday and Tuesday hard, then you will be ready for slowing it down a bit on Wednesday with some heavy shoulder work and on Thursday with a No Measure WOD. And then you should be ready to hit it hard again on Friday and Saturday. We’ve also given you a few good alternates this week with our Elements 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!

Saturday January 26, 2019

January 25th, 2019
by:

Specialty Classes

Family WOW! – 10:00am – 11:00am

Strength / Skillwork

Bench Press
8-8 / 5-3-1+ / 5
50-55% / 75-85-95% / 65%

WOD

20:00 AMRAP
Rx
20 burpees
10 ¾-body-weight back squats
Rx+
25 burpees
15 body-weight back squats

Careful with the squat volume on this one. If you can’t do the first round unbroken, then you’re going too heavy. Consider doing a 10:00, 12:00 or 15:00 AMRAP instead, especially if you haven’t consistently been working out 4+ x per week.

Elements

15:00 AMRAP
15 Burpees
15 Goblet Squats 45/30#

EthanDBBenchPress

Friday January 25, 2019

January 24th, 2019
by:

Strength / Skillwork

None today

WOD

Tribatathon

3 Tabatas
20s on / 10s off
8 rds each

Cal. Bike
Cal. Row
Burpees

1 min rest between tabatas

then

Grace

30 Clean & Jerks for time 135/95#

Elements

Do the Tribatathon first

3 Rounds for time of:
30 Jumping Jacks
30 DB Man-makers 15/10s
30 Leg Lifts

Thursday January 24, 2019

January 23rd, 2019
by:

Specialty Classes

Our Yoga Classes for the month of January and February won’t count against attendance limits!

Yoga – 11:00am – 12:00pm

Strength / Skillwork

Back Squat
8-8 / 5-3-1+ / 5
50-55% / 75-85-95% / 65%

Bulgarian Split Squats
8-8-8

WOD

5:00 AMRAP
Rx
3 deadlifts 185/125#
7 push presses 85/55#

Rx+
3 deadlifts 275/185#
7 push presses 115/75#

This is a heavy and fast WOD. Pick weights where you can do unbroken sets each time. The weights we list are just guides. Pick weights where you can do about 4-5 rounds.
Larger classes may have to do 2 heats.

Core Cash-out
3 Rounds of:
5-20 GHD Sit-ups
15 T2B
15 Supermans
:30 Plank Hold

Elements

2 Rounds for time:
1000m Row
30 KB Deadlifts 55/35#
15 DB Push-press 20/15s

You’ll record each round separately. In between the 2 rounds do the core cash-out. The core cash-out is not part of your time. You are just recording the time taken in each round.
If you are doing Elements, don’t do the Bulgarian Split Squats.

ChitownGirlsWodapalooza2019

Wednesday January 23, 2019

January 22nd, 2019
by:

Last Day Sign-up for Black Ops 3 and get shirts

BLACK_OPS_33 BLACK_OPS_34

Register here.

Specialty Classes Today

FTX Gold (65+) – 2:30pm-3:30pm

No Measure WOD

6 Rounds, build up more weight each round:
4 Weighted Dips
6 Front Rack Lunge (3 per leg)*
6 Good Mornings
6 Windshield Wipers (hanging if possible)
4 Bent-over Rows (pull from the floor with arms only, do NOT move your back)
* From a Rack , work in with others doing similar weight.

Elements

10 Rounds for Time of:
200m Row
20 Lunge Jumps
10 Push-ups

Tuesday January 22, 2019

January 21st, 2019
by:

Upcoming Events

SMR Clinic

SMRPic

Saturday, February 2nd, 2019. 12pm-2pm.

Upper Body – 12pm-1pm
Lower Body – 1pm-2pm

2 hours = $20 / 1 hour = $10 / Unlimited Members can do both hours for $10.

Take care of your body! You work out hard, and you also need to recover well! This is like getting a two hour full-body massage.

Black Ops 3: Partner Competition

BLACK_OPS3_BANNER_AD

Saturday, February 9th, 2019. Our 3rd Annual Black Ops Partner Competition. Great for Beginners to Advanced athletes! Get more information here.

Specialty Classes

Yoga – 7:30pm-8:30pm

Strength / Skillwork

Deadlift
8-8 / 5-3-1+ / 5
50-55% / 75-85-95% / 65%

WOD

5 Rounds for time of: (Cap 25:00)

  • 10m Shuttle Run 10x (100m total)
  • 10 DB Squat Clean Thrusters 30/20s
  • 15 KBS 55/35#
  • 10m Shuttle Run 10x (100m total)

Rest 2:00 between Rounds

Rx+ 50/35# DBs / 70/55# KB
KBS = American
Score is total time incl. rest periods

Each round should take you about 2 minutes not incl. the rest period. If you are significantly off from this, then go lighter on the weights.

Elements

5 Rounds for time of: (Cap 25:00)

  • 10m Shuttle Run 10x (100m total)
  • 15 DB Thrusters 20/15s
  • 15 RKBS 55/35#
  • 10m Shuttle Run 10x (100m total)

Rest 2:00 between Rounds

Rx+ 30/20# DBs / 70/55# KB
RKBS = Russian
Score is total time incl. rest periods

Monday January 21, 2019

January 20th, 2019
by:

FTX 2019 New Year Challenge

Sign up today here. It’s free! Our challenge starts today (Monday 1/21) and lasts 4 weeks ending on Friday, 2/15.
Use this challenge to increase your awareness of the importance of good rest, increased hydration and avoidance of sugar. And of course enjoy the added challenges from 1 of our 5 areas of focus: strength, gymnastics, endurance, nutrition and “I love burpees”.

FTX2019Challenge

Specialty Classes Today

FTX Gold (65+) – 2:30 pm

Strength / Skillwork

Shoulder Press
8-8 / 5-3-1+ / 5
50-55% / 75-85-95% / 65%

WOD

Five 3-minute rounds of:

  • 10 front squats 145/95#
  • 10 box jumps 30/24″
  • Row for max calories

Rest 3 minutes between rounds.

Rx = As written
Rx+ = 185/125# / 36/30″ Box
Score = Cals rowed (Record each round)

For large classes stagger as needed. Pick a weight on front squats that you can do unbroken at a decent pace.

Elements

Five 3-minute rounds of:

  • 10 KB goblet squats 45/30#
  • 15 box jumps 20″/18″
  • Bike for max calories

Rest 3 minutes between rounds.

Rx = As written
Rx+ = 60/45# / 24/20″ Box
Score = Cals Biked (Record each round)

Week of January 21 through 26

January 20th, 2019
by:

Upcoming Events

FTX 2019 New Year Challenge – Monday, January 21 through Friday, February 15
Our free 4 week challenge starts this week!

Perform our 3 core daily tasks – Rest, H2O and No Sugar.
AND
Choose to do category specific challenges in one of the following areas:

  • Strength
  • Gymnastics
  • Endurance
  • Nutrition
  • I love burpees

You will find specific instructions for each of the daily tasks in their respective “guides” on the Wodify Rise App.
Register for the challenge here and then download the Wodify Rise App and sign-in. Join the fun today!

SMR Clinic

SMRPic

Saturday, February 2nd, 2019. 12pm-2pm.

Upper Body – 12pm-1pm
Lower Body – 1pm-2pm

2 hours = $20 / 1 hour = $10 / Unlimited Members can do both hours for $10.

Take care of your body! You work out hard, and you also need to recover well! This is like getting a two hour full-body massage.

Black Ops 3: Partner Competition

BLACK_OPS3_BANNER_AD

Saturday, February 9th, 2019. Our 3rd Annual Black Ops Partner Competition. Great for Beginners to Advanced athletes! Get more information here.

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is Saturday, March 2nd. Order by Tuesday, February 26th.
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 will be doing the 3rd and final week of our current 5-3-1 Strength cycle. This week’s WODs lean towards heavier weights. Make sure that you scale accordingly. Picking the right weight to do on these MetCons like this is essential. Nothing will bring about results like working intensely with a heavy load, but you do not want to compromise on quality of movement and range of motion. Be safe and smart. Also, the weights for this week are for the most part selected so that each round/set in the WODs is done unbroken. These WODs are designed so that you’d rest between exercises or during the given rest periods. If you can’t do the sets unbroken, reduce your weight.

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 January 19, 2019

January 18th, 2019
by:

Getting ready for the 2019 CrossFit Open

The Open starts in a month. This is a fun worldwide challenge over a 5 week period. Register here.

Specialty Classes Today

Family WOW! – 10:00 am

WOD

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks 55/35#
14/12 cal. row

See Wodify for all the variants and scaling options.

Friday January 18, 2019

January 17th, 2019
by:

Upcoming Events

SMR Clinic

SMRPic

Saturday, February 2nd, 2019. 12pm-2pm.

Upper Body – 12pm-1pm
Lower Body – 1pm-2pm

2 hours = $20 / 1 hour = $10 / Unlimited Members can do both hours for $10.

Take care of your body! You work out hard, and you also need to recover well! This is like getting a two hour full-body massage.

Black Ops 3: Partner Competition

BLACK_OPS3_BANNER_AD

Saturday, February 9th, 2019. Our 3rd Annual Black Ops Partner Competition. Great for Beginners to Advanced athletes! Get more information here.

Strength / Skillwork

Back Squat
8-5 / 3-3-3+ / 5
50-60% / 70-80-90% / 65%

Bulgarian Split Squats
8-8-8
Those new to CrossFit and those that haven’t been lifting 3+x/week skip the split squats.

WOD

5-4-3-2-1 reps for time of
Rope climbs
Clean and jerks

Increase weight on the clean and jerk each round.
Rx
Men: 95-115-135-155-175 lb.
Women: 75-85-95-105-115 lb.

Rx+
Men: 145-165-185-205-225 lb.
Women: 115-125-135-145-155 lb.

Elements

3 Rounds for time of:
15 KB Hang Clean and Jerks 20/15s
15 Ring Rows
300m Row

Rx – As written
Rx+ – 35/25s, Pull-ups
(C&Js are with 2 KBs)

Thursday January 17, 2019

January 16th, 2019
by:

Specialty Classes Today

Yoga – 11:00 am

Strength / Skillwork

Deadlift
8-5 / 3-3-3+ / 5
50-60% / 70-80-90% / 65%

Good Mornings
8-8-8

WOD

“Fight Gone Bad”

3 Rounds For Total Reps in 17 minutes.

  • 1 minute Wall Balls (20/14 lb)
  • 1 minute Sumo Deadlift High-Pulls (75/55 lb)
  • 1 minute Box Jumps (20 in)
  • 1 minute Push Press (75/55 lb)
  • 1 minute Row (calories)
  • 1 minute Rest.

Elements

“Elements Fight Gone Bad”

3 Rounds For Total Reps in 17 minutes.

  • KB Goblet Squats 20/15#
  • Slam Balls 20/16#
  • Step-ups 20″
  • DB Push-press 20/15s
  • Row (Cals)
  • 1-minute rest

FGB

Wednesday January 16, 2019

January 15th, 2019
by:

FTX 2019 New Year Challenge

Sign up today here. It’s free! Starts 1/21, last 4 weeks and ends on 2/15.

FTX2019Challenge

Specialty Classes Today

FTX Gold (65+) – 2:30 pm

Strength / Skillwork

Bench Press
8-5 / 3-3-3+ / 5
50-60% / 70-80-90% / 65%

Dumbbell Flies
10 – 10 – 10

WOD

Rx
18-15-12-9-6-3 reps of:
Handstand push-ups
Kipping L pull-ups

Rx+
21-18-15-12-9-6-3 reps of:
Handstand push-ups
L pull-ups

If you have any shoulder issues, then this will probably be too much volume. Scale by replacing set of 18 with 500m Row.

Elements

Rx
15-12-9-6-3 reps of:
Push-ups
Ring Rows
Hanging Knee Raises

Rx+
15-12-9-6-3 reps of:
Shoulder push-ups
Jumping tuck pull-ups

If you have any shoulder issues, then this will probably be too much volume.  Scale by replacing set of 15 with 300m Row.

Jeremy_Pullup.jpg

Tuesday January 15, 2019

January 14th, 2019
by:

Specialty Classes Today

Yoga – 7:30pm

Fuel your body with clean meats, dairy and other fresh farm food!

BBQChicken

Next delivery is this Saturday, January 19th. Order by tonight 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.

Strength / Skillwork

None today. Get ready to get filthy!

WOD

“Filthy Fifty”

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

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

Elements

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

Monday January 14, 2019

January 13th, 2019
by:

Strength / Skillwork

Shoulder Press
8-8 / 5-5-5+ / 5
BB-50% / 65-75-85% / 65%
Also do, 2 sets of (10 front shoulder raises, 10 side shoulder raises and 10 seated lateral shoulder raises. Do the 10-10-10 reps for the 3 exercises without rest in between. Rest 2 minutes between sets. Skip the raises if you are newer or haven’t been lifting 3+x/week.

WOD

Do either the WOD or Speed/Power, but not both.

WOD

100 Double-Unders
75 Calorie Row
50 Calorie Bike
25 Long Shuttle Runs (1st to last beam)

Go in any order. 500 singles in lieu of D/Us is Rx as well.

Speed/Power

6 Rounds of:
3 Hang Snatch @ 80%
3 Back Squats (same wt.)
6 Over box Jump, 24/20″
Rest 1:00

Elements

Do the WOD today.

EricBike

 

Week of January 14 through 19

January 13th, 2019
by:

Upcoming Events

SMR Clinic

SMRPic

Saturday, February 2nd, 2019. 12pm-2pm.

Upper Body – 12pm-1pm
Lower Body – 1pm-2pm

2 hours = $20 / 1 hour = $10 / Unlimited Members can do both hours for $10.

Take care of your body! You work out hard, and you also need to recover well! This is like getting a two hour full-body massage.

Black Ops 3: Partner Competition

BLACK_OPS3_BANNER_AD

Saturday, February 9th, 2019. Our 3rd Annual Black Ops Partner Competition. Great for Beginners to Advanced athletes! Get more information here.

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is next Saturday, January 19th. Order by this 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 will be doing the 2nd week of our current 5-3-1 Strength cycle. You will notice that on each of the strength days during the second half of the week we have also programmed an accompanying secondary lift. During this cycle we really want to push some strength gains in time for this year’s CrossFit Open, which starts at the end of February. Last week on a couple of days we gave people the option to focus on strength or cardio on a couple of the days. We start Monday with 2 choices for you all, and then move into Tuesday with the classic “Filthy Fifty”. Wednesday through Friday will have WODs hitting different areas each day. And we finish with the CrossFit Open 18.1 WOD. Over the next month leading up to the Open we will throw in several prior Open WODs to help getting us all ready for this year’s Open.

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!