Week of December 9 through 14

December 8th, 2019
by:

Specialty Classes This Week

Yoga – Tuesday 7:30pm (Final one for this year!)
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, December 21st. Order by Tuesday, December 17th.
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 will no longer post full WODs here.

This week’s Strength cycle schedule:
Our last strength cycle involved hundreds of PRs. Just in the last week we saw over 60 PRs from you all! Great work! This week we are doing some strength interval training. Then for the next few weeks, until the New Year, we will be doing other strength lifts.

One of the 3 CrossFit principles is “constantly varied”, and on Monday we will see that put into practice with a WOD that will get your legs and chest burning. Tuesday will be an AMRAP with a mix of gymnastics, strength and core. Wednesday we will do our other famous version of the 12 Days of Christmas. It’s always fun to do the two variants. Thursday we will do a more strength based workout. Friday is a classic triplet with a twist that will work your posterior chain, lats, cardio and mental toughness. And Saturday is a chipper that will work the shoulders like nobody’s business.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of December 2 through 7

December 1st, 2019
by:

Naughty or Nice Toy Drive
Saturday, December 7 from 8am – 12pm

Fun workout for a great cause. Come to any of our classes on Saturday. This workout is open to all – members, drop-ins, family, anyone! We encourage you to bring an unwrapped toy as a donation. For more information on the ministry and event see here.
See a description of the workouts here.

FTX Christmas Party
December 7th @ 6pm

Fun and food for the whole family! Sign-up at FTX using sheet by front desk.
Adults $15 each / Kids 9-14 $10 / 8 and under are Free.
If you’re not eating, then come for the fun and games for free.
Bring a white elephant gift. We will have this for both adults and kids, so bring a white elephant gift for all participating.
Bring your own adult beverages.

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is Saturday, December 21st. Order by Tuesday, December 17th.
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 will no longer post full WODs here.

This week’s Strength cycle schedule:
We are doing the last week our 16 week strength cycle based on the Juggernaut system. This week is the final week of our final phase, and it is a deload week. What we liked about this system was that it is specifically designed to complement other activities/sports. We’ll be excited to see how you all have improved over the months that we’ve done this system. Last week we saw over 60 PRs from you all! Great work!

We start December with the 12 Days of Christmas WOD to set the mood for the season. Tuesday is the classic benchmark “Jackie”, which is a lighter sprint type metcon. Enjoy Wednesday’s partner workout with bags – great prep for carrying all does loaded bags of gifts. Thursday is a great couple of jump rope and DB front squats. Friday is a feast of bodyweight movements with “Angie”! And we finish out the week on Saturday with the Naughty or Nice fundraiser.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of November 25 through 30

November 24th, 2019
by:

Thanksgiving Hours

Thanksgiving Eve – No classes at 6:30pm and 7:30pm.
Thanksgiving – Open only from 9am-11am.
Black Friday – No 5:30am, 6:30am, 8:00am and 6:30pm classes.

FTX Christmas Party
December 7th @ 6pm

Fun and food for the whole family!

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is Saturday, December 21st. Order by Tuesday, December 17th.
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 will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the 15th week of a 16 week strength cycle based on the Juggernaut system. This week is the third week of our final phase. What we liked about this system was that it is specifically designed to complement other activities/sports. We’ll be excited to see how you all have improved over the months that we’ve done this system.

Classic for time WOD on Monday that will get legs and upperbody with more of a bodyweight to medium weight focus. Tuesday involves interval training with heavy cleans and shuttle runs. Wednesday is a heavy Fran variant with options for all levels. Thursday is a calorie burner to get your ready for all the Thanksgiving food. Friday is a fun partner WOD of upperbody and core movements. We close out the week with a progressive chipper WOD to remove the guilt from that extra piece of pie you ate.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of November 18 through 23

November 17th, 2019
by:

FTX Christmas Party
December 7th @ 6pm

Fun and food for the whole family!

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is Saturday, December 21st. Order by Tuesday, December 17th.
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 will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the 14th week of a 16 week strength cycle based on the Juggernaut system. This week is the second week of our final phase. What we liked about this system was that it is specifically designed to complement other activities/sports. We’ll be excited to see how you all have improved over the months that we’ve done this system.

This week we start off with a high-rep, fast paced WOD for time that’ll engage the whole body using body-weight or light weight movements. Tuesdays WOD will hit whatever didn’t get hit on Monday with pull-ups, push-ups, squats and row/bike! Wednesday is a fun partner workout that will having you snatching, tossing a MB and doing burpees. Thursday is a classic couplet of push-presses and rope work. Friday is a FGB variant involving movements that will allow for non-stop high-rep work. And on Saturday with a Hero WOD – “Josie”. You’ll need Sunday to recover! 🙂

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of November 11 through 16

November 10th, 2019
by:

CrossFit Open

We’ve completed another CrossFit Open! It has been so much fun, and it has been great seeing an amazing effort by all. A lot of PRs and improvement!

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is Saturday, December 21st. Order by Tuesday, December 17th.
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 will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the 13th week of a 16 week strength cycle based on the Juggernaut system. This week is the first week of our final phase. What we liked about this system was that it is specifically designed to complement other activities/sports. We’ll be excited to see how you all have improved over the months that we’ve done this system.

Some of you will still be squeezing in 20.5 on Monday, but otherwise we are done with another great Open. It was a blast “Making every rep count”! The team spirit was palatable and you could really feel the difference.

Monday kicks off with our classic FTX Veteran’s Day WOD. Thank you to all our FTXers that have served! Freedom is not cheap and we appreciate your service! Tuesday and Thursday are longer WODs focused on running, rowing and biking. Wednesday is sandwiched in between with a shorter typical CrossFit triplet of pull-ups, burpees and cleans. On Friday we’ll be doing the classic FGB benchmark WOD. Saturday finishes out the week with a 10 round EOMOM of Thrusters and rope work.

Thank you Veterans!

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of November 4 through November 9

November 3rd, 2019
by:

CrossFit Open

Only one WOD to go! The 2020 CrossFit Open is going strong! This week will be week 5 with 20.5 being announced this Thursday. Make sure you come to our final Friday Night Lights!

This year we are doing a lot of fun things with the CrossFit Open.

  • Judging – Saturdays (all classes) and Sundays (2:30pm-3:30pm). Yes! We will be open on Sunday afternoons during the 5 weeks of the Open.
  • Friday Night lights – from 5:30pm – 7:30pm (No regular classes for the 5 weeks of the open at that time on Friday evenings.)
  • Teams – We will have 3 teams at FTX – Red, Black and Silver. Each team will be made up of Rx, Intermediate and Scaled athletes. Each team will have athletes of all 3 levels. We need all levels of athletes!
  • Inter-box Competition – We will be doing this with our friends at CrossFit Caliber. They also will have Red, Black and Silver teams. Their teams will join our teams for some extra fun!
  • Extra-challenges – Each week we’ll fun extra challenges for teams to complete.
  • Sign-up – Register for the Open here.

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is this Saturday, November 9th. Order by this Tuesday, November 5th.
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 will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the 12th week of a 16 week strength cycle based on the Juggernaut system. This week is an off-week and we’ll be doing other movements this week. What we like about this system is that it is specifically designed to complement other activities/sports.

20.1 – 20.4 are done. 1 left! 20.5 will be announced Thursday evening. We now have already had most of the usual Open movements, and a new one – pistols! Given the history of the Open, we will most likely not see them repeated in the final WOD. But you never know! Be prepared to see Pull-ups/C2B/MUs. We will be working on these movements twice this week in anticipation of those showing up in 20.5. Don’t overdo it when working on those this week. For those doing them Tuesday, you should be recovered by the weekend. For those doing them on Thursday, work more on technique and efficiency versus going all out as you probably won’t recover by Friday or Saturday.

Monday kicks of with some shoulder work and a solid triplet. This week we have two Fight Gone Bad variants. One on Tuesday and one on Friday/Saturday (our alternate to the Open), but with very different movements. Wednesday is interval training with deadlifts and jumping, which is a great combination due to the use of the same muscles in very different ways. Deadlifts are slow-twitch and require strength. Jumping is fast-twitch and requires speed and power. On Thursday we will have a special WOD programmed by Coach Peter. Please use this time just to think of his family and pray for his battle with cancer. And of course, on Friday and Saturday we’ll close out the Open with 20.5!

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of October 28 through November 2

October 27th, 2019
by:

CrossFit Open

We are past the 1/2 way mark. 2 more WODs to go! The 2020 CrossFit Open is going strong! This week will be week 4 with 20.4 being announced this Thursday. Make sure you come to our Friday Night Lights which we will be doing jointly with our friends from CrossFit Caliber. Make sure you come to this special Friday Night Lights and have fun getting to know our fellow CrossFitters from Caliber!

This year we are doing a lot of fun things with the CrossFit Open.

  • Judging – Saturdays (all classes) and Sundays (2:30pm-3:30pm). Yes! We will be open on Sunday afternoons during the 5 weeks of the Open.
  • Friday Night lights – from 5:30pm – 7:30pm (No regular classes for the 5 weeks of the open at that time on Friday evenings.)
  • Teams – We will have 3 teams at FTX – Red, Black and Silver. Each team will be made up of Rx, Intermediate and Scaled athletes. Each team will have athletes of all 3 levels. We need all levels of athletes!
  • Inter-box Competition – We will be doing this with our friends at CrossFit Caliber. They also will have Red, Black and Silver teams. Their teams will join our teams for some extra fun!
  • Extra-challenges – Each week we’ll fun extra challenges for teams to complete.
  • Sign-up – Register for the Open here.

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is Saturday, November 9th. Order by Tuesday, November 5th.
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 will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the 11th week of a 16 week strength cycle based on the Juggernaut system. This is the final week of the 3rd phase and we’ll be maxing out reps at an 85% of our 1RM. What we like about this system is that it is specifically designed to complement other activities/sports.

We are past the 1/2 way mark. 2 left! 20.4 will be announced Thursday evening. We now have already had a lot of movements, and given the history of the Open, we will most likely not see them repeated in the remaining WODs. But you never know! Be prepared to see Pull-ups/C2B/MUs.

Monday starts off with a longer chipper. From there we switch to a Tabata on Tuesday. We tax your oxidative/cardio system on Monday, your phosphagen and glycolytic systems on Tuesday, back to your oxidative/cardio system on Wednesday and Thursday, and Friday goes back to your glycolytic system. Wednesday is a WOD that will keep you moving and gasping for air. Thursday’s couplet will be a burn. Friday will test your ability sprint and recharge/recover. On Saturday we will be crushing 20.4!

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of October 21 through 26

October 20th, 2019
by:

CrossFit Open

The 2020 CrossFit Open is in full swing! This week will be week 3 with 20.3 being announced this Thursday. Make sure you come to our Friday Night Lights!

This year we are doing a lot of fun things with the CrossFit Open.

  • Judging – Saturdays (all classes) and Sundays (2:30pm-3:30pm). Yes! We will be open on Sunday afternoons during the 5 weeks of the Open.
  • Friday Night lights – from 5:30pm – 7:30pm (No regular classes for the 5 weeks of the open at that time on Friday evenings.)
  • Teams – We will have 3 teams at FTX – Red, Black and Silver. Each team will be made up of Rx, Intermediate and Scaled athletes. Each team will have athletes of all 3 levels. We need all levels of athletes!
  • Inter-box Competition – We will be doing this with our friends at CrossFit Caliber. They also will have Red, Black and Silver teams. Their teams will join our teams for some extra fun!
  • Extra-challenges – Each week we’ll fun extra challenges for teams to complete.
  • Sign-up – Register for the Open here.

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is this Saturday, November 9th. Order by Tuesday, November 5th.
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 will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the 10th week of a 16 week strength cycle based on the Juggernaut system. This week we build up during this 3rd phase of our 16 week cycle. What we like about this system is that it is specifically designed to complement other activities/sports.

With 20.1 and 20.2 we have two burners are in the books! 20.3 will be announced Thursday evening. We now have a few movements behind us that we will most likely not see repeated in the 3 remaining workouts, but you never know! But be prepared to see HSPUs and Pull-ups/C2B/MUs coming up. We will be working on some of these movements this week in anticipation of those showing up in the coming weeks.

Monday starts with us doing a triple combo of our Intros. All of you have done these in the past, and can remember how hard they were the first time around. Those that have been with us now for a while will be able to do all 3 in one day! What a change that is from when many of you were barely able to complete 1! Tuesday is a Tabata with a good mix of movements. Wednesday’s death by squat cleans will tax the full body! Thursday is a quick burner, which should allow for you to spend extra time stretching or doing SMR in preparation for a strong 20.3 performance. Friday is a fun partner WOD. On Saturday we’ll do 20.3!

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of October 14 through 19

October 13th, 2019
by:

CrossFit Open

The 2020 CrossFit Open is here! It started last Thursday, October 10th, 2019 and goes through Monday, November 11th. 5 Weeks and 5 workouts.

This year we are doing a lot of fun things with the CrossFit Open.

  • Judging – Saturdays (all classes) and Sundays (2:30pm-3:30pm). Yes! We will be open on Sunday afternoons during the 5 weeks of the Open.
  • Friday Night lights – from 5:30pm – 7:30pm (No regular classes for the 5 weeks of the open at that time on Friday evenings.)
  • Teams – We will have 3 teams at FTX – Red, Black and Silver. Each team will be made up of Rx, Intermediate and Scaled athletes. Each team will have athletes of all 3 levels. We need all levels of athletes!
  • Inter-box Competition – We will be doing this with our friends at CrossFit Caliber. They also will have Red, Black and Silver teams. Their teams will join our teams for some extra fun!
  • Extra-challenges – Each week we’ll fun extra challenges for teams to complete.
  • Sign-up – Register for the Open here.

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is this Saturday, November 9th. Order by Tuesday, November 5th.
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 will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the 9th week of a 16 week strength cycle based on the Juggernaut system. This week we begin the sets of 5, which will go for 3 weeks. What we like about this system is that it is specifically designed to complement other activities/sports.

20.1 is on! And 20.2 will be announced Thursday evening. Burpees are probably now behind us for the Open. Most likely we will still see double-unders, HSPUs, T2Bs and Pull-ups/C2B/MUs. We will be working on some of these movements this week in anticipation of those showing up in the coming weeks.

Monday starts with some heavy lifting combined with some short glycolic bursts of energy. Tuesday is the classic Filthy Fifty that has just about a bit of everything. On Wednesday we bring the deck of cards with a good mix of lower body and upper body movements. Thursday and Friday are fun partner WODs. One involves some core work combined with interval rowing, and the other a straight forward couplet. Saturday will be whatever Dave Castro comes up with for 20.2!

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of October 7 through 12

October 6th, 2019
by:

CrossFit Open

The 2020 CrossFit Open is here! It starts this Thursday, October 10th, 2019 and goes through Monday, November 11th. 5 Weeks and 5 workouts.

This year we are doing a lot of fun things with the CrossFit Open.

  • Judging – Saturdays (all classes) and Sundays (2:30pm-3:30pm). Yes! We will be open on Sunday afternoons during the 5 weeks of the Open.
  • Friday Night lights – from 5:30pm – 7:30pm (No regular classes for the 5 weeks of the open at that time on Friday evenings.)
  • Teams – We will have 3 teams at FTX – Red, Black and Silver. Each team will be made up of Rx, Intermediate and Scaled athletes. Each team will have athletes of all 3 levels. To be part of a team you have to sign-up for the Open prior to our party on Saturday, October 5th. We need all levels of athletes!
  • Inter-box Competition – We will be doing this with our friends at CrossFit Caliber. They also will have Red, Black and Silver teams. Their teams will join our teams for some extra fun!
  • Extra-challenges – Each week we’ll fun extra challenges for teams to complete.
  • Sign-up – Register for the Open here.

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is this Saturday, November 9th. Order by Tuesday, November 5th.
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 will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the 8th week of a 16 week strength cycle based on the Juggernaut system. What we like about this system is that it is specifically designed to complement other activities/sports. This week is a de-load or off week. We will be focusing on other skills and movements this week.

The CrossFit Open starts this week. So we continue to prepare for it this week by working on several movements that are sure to show up – double-unders, muscle-ups (pull-ups and C2B being something to also work on for those that haven’t reached those milestones) and thruster efficiency.

Monday starts with another one of the Wodapalooza online qualifiers from this year. It is a great triplet followed by a max C&J. This is a good WOD to work on Thruster efficiency. Tuesday’s focus is about progressing on the scale of ring rows -> pull-ups -> C2Bs -> Muscle-ups. If you went hard on Monday, you may want to go easy on the shoulder work on Tuesday. Wednesday will be an opportunity to work on how comfortable you are in the rack position during any squat movement. This is important to learn for efficiency, good mechanics and ultimately your ability to go heavy. The FGB form is always a great way to develop our physical conditioning. Thursday is a chance to work on those dreaded double-unders, and the WOD gives you plenty of incentive to get that done! Friday is a fun partner WOD followed by some dip work. On Saturday our main focus will be the Open WOD, but it’ll also be your last chance to run our Obstacle Course before we shut it down for the year. And remember we will also be open on Sunday from 2:30pm – 3:30pm for doing the Open WOD.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of September 29 through October 5

September 29th, 2019
by:

Anniversary and Open Party

Saturday, October 5th @ 6pm
Fun for the whole family. We hope everyone can be there. We’ll have food, drinks and lots of fun!

RSVP – Here!

CrossFit Open

The 2020 CrossFit Open starts on Thursday, October 10th, 2019 and goes through Monday, November 11th. 5 Weeks and 5 workouts.

This year we are having a blast with the CrossFit Open.

  • Judging – Saturdays (all classes) and Sundays (2:30pm-3:30pm). Yes! We will be open on Sunday afternoons during the 5 weeks of the Open.
  • Friday Night lights – from 5:30pm – 7:30pm (No regular classes for the 5 weeks of the open at that time on Friday evenings.)
  • Teams – We will have 3 teams at FTX – Red, Black and Silver. Each team will be made up of Rx, Intermediate and Scaled athletes. Each team will have athletes of all 3 levels. To be part of a team you have to sign-up for the Open prior to our party on Saturday, October 5th. We need all levels of athletes!
  • Inter-box Competition – We will be doing this with our friends at CrossFit Caliber. They also will have Red, Black and Silver teams. Their teams will join our teams for some extra fun!
  • Extra-challenges – Each week we’ll fun extra challenges for teams to complete.
  • Sign-up – Register for the Open here.

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is this Saturday, November 9th. Order by Tuesday, November 5th.
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 will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the 7th week of a 16 week strength cycle based on the Juggernaut system. What we like about this system is that it is specifically designed to complement other activities/sports. This week is the 3nd week of the second phase. But, we also have options for those that haven’t been doing the Juggernaut system.

The CrossFit Open start on October 10th. We’ll continue to prepared for it this week, though in a sense we are always preparing since being ready for whatever and whenever is one of the basic tenets of CrossFit. As in prior weeks, we will do a past Open WOD. This Wednesday it is 15.3.

Monday starts with a typical triplet AMRAP. Tuesday is a long WOD with quite a bit of volume. Wednesday is the past Open WOD. Thursday is a longer girl benchmark. We don’t recommend going all out Tuesday, Wednesday and Thursday. You’ll want to perhaps just focus on two of the MetCons. On the other day, take a rest or come in do the strength and spend time stretching, doing SMR and/or light cardio. Friday is a fun chipper. And we finish the week remembering Juliana.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of September 23 through 28

September 22nd, 2019
by:

Anniversary and Open Party

Saturday, October 5th @ 6pm
Fun for the whole family. We hope everyone can be there. We’ll have food, drinks and lots of fun!

CrossFit Open

The 2020 CrossFit Open starts on Thursday, October 10th, 2019 and goes through Monday, November 11th. 5 Weeks and 5 workouts.

This year we are having a blast with the CrossFit Open.

  • Judging – Saturdays (all classes) and Sundays (2:30pm-3:30pm). Yes! We will be open on Sunday afternoons during the 5 weeks of the Open.
  • Friday Night lights – from 5:30pm – 7:30pm (No regular classes for the 5 weeks of the open at that time on Friday evenings.)
  • Teams – We will have 3 teams at FTX – Red, Black and Silver. Each team will be made up of Rx, Intermediate and Scaled athletes. Each team will have athletes of all 3 levels. To be part of a team you have to sign-up for the Open prior to our party on Saturday, October 5th. We need all levels of athletes!
  • Inter-box Competition – We will be doing this with our friends at CrossFit Caliber. They also will have Red, Black and Silver teams. Their teams will join our teams for some extra fun!
  • Extra-challenges – Each week we’ll fun extra challenges for teams to complete.
  • Sign-up – Register for the Open here.

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is this Saturday, September 28th. Order by Tuesday, September 24th.
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 will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the 6th week of a 16 week strength cycle based on the Juggernaut system. What we like about this system is that it is specifically designed to complement other activities/sports. This week is the 2nd week of the second phase. But, we also have options for those that haven’t been doing the Juggernaut system.

This week we continue preparing a little more for the CrossFit Open. (In a sense we are always preparing since being ready for whatever and whenever is one of the basic tenets of CrossFit.) Same as last week, you will see one of the past Open WODs sometime during this week. This week we kick off with 19.2 or you could say 16.2.

After 19.2 on Monday we move onto a straight-forward couplet that has the additional challenge of a buy-in, which means you’ll already be oxygen deprived for the main part of the workout. This is a great way to expand your work capacity. Wednesday will involve interval training with increasing demand on your oxidative energy pathway (cardio). Thursday and Friday are opposing WODs in the sense that one is focused on body-weight movements with a fixed amount of work to be performed while the other employs increasingly heavier weights with a variable workload. Saturday is a WOD dedicated to making us all aware of human trafficking.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of September 16 through 21

September 15th, 2019
by:

Anniversary and Open Party

Saturday, October 5th @ 6pm
Fun for the whole family. We hope everyone can be there. We’ll have food, drinks and lots of fun!

CrossFit Open

The 2020 CrossFit Open starts on Thursday, October 10th, 2019 and goes through Monday, November 11th. 5 Weeks and 5 workouts.

This year we are having a blast with the CrossFit Open.

  • Judging – Saturdays (all classes) and Sundays (2:30pm-3:30pm). Yes! We will be open on Sunday afternoons during the 5 weeks of the Open.
  • Friday Night lights – from 5:30pm – 7:30pm (No regular classes for the 5 weeks of the open at that time on Friday evenings.)
  • Teams – We will have 3 teams at FTX – Red, Black and Silver. Each team will be made up of Rx, Intermediate and Scaled athletes. Each team will have athletes of all 3 levels. To be part of a team you have to sign-up for the Open prior to our party on Saturday, October 5th. We need all levels of athletes!
  • Inter-box Competition – We will be doing this with our friends at CrossFit Caliber. They also will have Red, Black and Silver teams. Their teams will join our teams for some extra fun!
  • Extra-challenges – Each week we’ll fun extra challenges for teams to complete.
  • Sign-up – Register for the Open here.

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is this Saturday, September 28th. Order by Tuesday, September 24th.
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 will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the fifth week of a 16 week strength cycle based on the Juggernaut system. What we like about this system is that it is specifically designed to complement other activities/sports. This week is the first week of the second phase. But, we also have options for those that haven’t been doing the Juggernaut system.

This week we start preparing a little more for the CrossFit Open. (In a sense we are always preparing since being ready for whatever and whenever is one of the basic tenets of CrossFit.) For the next few weeks, you will see one of the past Open WODs sometime during the week. This week it’s on Tuesday.

On Monday we will have a classic Benchmark – Lynne, which is a great chest and back workout. 17.1 is a long challenging couplet. Wednesday is body-weight intensive. Thursday, like Monday is again a bit more strength based, though it has a great core-building element to it. Friday is a fun workout involving some of our obstacles. And then there is Saturday, “Santiago” is a tough Hero WOD at Rx. You’ll need Sunday to rest after that one, but don’t worry – we have plenty of options for Saturday.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of September 9 through 14

September 8th, 2019
by:

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is this Saturday, September 28th. Order by Tuesday, September 24th.
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 will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the fourth week of a 16 week strength cycle based on the Juggernaut system. What we like about this system is that it is specifically designed to complement other activities/sports. This week is an off week and we’ll be doing other work, i.e. overhead squat, dips, and extra running. Next we’ll we will start the second of four phases of this strength cycle.

This week we start off with a long chipper that will have you start off the week with a bit of everything, and burn off any “guilty” calories from the weekend. Tuesday’s WOD is brutish and short, which is a good contrast to Monday’s workout. On Wednesday we are doing a hero WOD as part of supporting the Catch a Lift organization. This workout is a bit different and we hope you will enjoy the twist to it. Thursday is about as “CrossFit” as a WOD can get and we hope you enjoy the thrusters and pullups combined with running. Friday is a more strength focused workout, while Saturday will develop your speed and endurance.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of September 2 through 7

September 1st, 2019
by:

We are closed on Labor Day

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is this Saturday, September 28th. Order by Tuesday, September 24th.
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 will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the third week of a 16 week strength cycle based on the Juggernaut system. What we like about this system is that it is specifically designed to complement other activities/sports. We strongly encourage you not to miss any of the strength days. For unlimited members this may involve just coming in for the strength portion on some days versus doing a whole class. For those that don’t have an unlimited membership – upgrade! [If you’ve been on a Flex 13 membership for 3 months or longer, then for September and October you can upgrade for just $10 per month. Just send us an email to trainer@ftxcrossfit.com requesting the upgrade and we’ll take care of it.]

We hope you got a good rest over the long weekend as we start the week with a fun tabata WOD with lots of different exercises. 3 of this week’s WODs are from this year’s games. We selected a good mix and don’t worry, we have alternates and options for us mere mortals. Saturday is a longer running workout with a strength component mixed in. This week will definitely challenge all three energy systems – phosphagen, glycolic and oxidative. Read about them here. To get optimal results for your health and fitness, you want to train all three energy systems on a consistent basis. This is why what we do is so effective. Most (non-CrossFit) training programs only train one or two of the three energy systems; hence, we get the best results.

Ideally you will do 3 of the weekday WODs and Saturday’s WOD. Most shouldn’t do the WODs on all 5 days, which could lead to over-training. Do our strength program all week, but only 2-3 MetCons during the weekdays. It is better to be able to do 2-3 MetCons at full intensity versus doing 4-5 MetCons while dragging. Keep in mind that we program for people that come anywhere from 2 to 5+ times per week, have different skill and fitness levels, and have different goals and objectives. Our trainers can sit down with you and customize our programming for you on any given month to better suit you. And of course our trainers are always available to help you modify, adapt or scale any workout. Talk to one of our trainers if you have questions or are interested in a more customized program.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of August 26 through 31

August 25th, 2019
by:

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is this Saturday, September 28th. Order by Tuesday, September 24th.
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 will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the second week of a 16 week strength cycle based on the Juggernaut system. What we like about this system is that it is specifically designed to complement other activities/sports. We strongly encourage you not to miss any of the strength days. For unlimited members this may involve just coming in for the strength portion on some days versus doing a whole class. For those that don’t have an unlimited membership – upgrade! [If you’ve been on a Flex 13 membership for 3 months or longer, then for September and October you can upgrade for just $10 per month. Just send us an email to trainer@ftxcrossfit.com requesting the upgrade and we’ll take care of it.]

This week you will again see medium to long workouts. The WODs are again more body-weight with medium weight movements sprinkled in throughout. What varies quite a bit this week are the formats. This week we have a chipper, single modality, couplet, triplet, and interval based WODs. We finish the week with our FTX exclusive – The Obstacle Course.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of August 19 through 24

August 18th, 2019
by:

Announcements

This upcoming Saturday we will be doing the Murph Hero WOD at Northside Park at 8am and 9am. We will meet at the main playground area where the adult pull-up bars are. It’s right in front of the main entrance. There will be no regular classes at FTX next Saturday.

Specialty Classes This Week

Yoga – Tuesday 7:30pm
FTX Gold (55+) – Wednesday 2:30pm
Family WOW!Saturday 10am Not this week. Sorry

Seven Sons Farm

Next delivery is this Saturday, September 28th. Order by Tuesday, September 24th.
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 will no longer post full WODs here.

This week’s Strength cycle schedule:
We are starting a new 16 week strength cycle based on the Juggernaut system. What we like about this system is that it is specifically designed to complement other activities/sports. We strongly encourage you not to miss any of the strength days. For unlimited members this may involve just coming in for the strength portion on some days versus doing a whole class. For those that don’t have an unlimited membership – upgrade! [If you’ve been on a Flex 13 membership for 3 months or longer, then for September and October you can upgrade for just $10 per month. Just send us an email to trainer@ftxcrossfit.com requesting the upgrade and we’ll take care of it.]

This week you will see medium to long workouts. The WODs are more body-weight with weighted movements sprinkled in throughout. This week you will see two workouts that are also great to do when travelling. We know that many of you travel and wanted to give you ideas for WODs you can repeat when you are on your own. These “Hotel” WODs are great for the box as well and hope you enjoy them this week. We highly recommend you own a jump-rope. It’s easy to pack along on any trip. We sell some for $12. Ask a trainer about getting one.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of August 12 – 17

August 11th, 2019
by:

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is this upcoming Saturday, August 17th. Order by this Tuesday, August 13th.
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 will no longer post full WODs here until we update our website.

This week’s Strength cycle schedule:
We specifically did not program strength training per se this week in order to focus on the benchmarks. We will start a new 16 week strength cycle the following week based on the Juggernaut system.

The workouts this week are a selection of the Benchmark “Girl” workouts. Why “Girl”? Kind of like Hurricanes, these WODs are named. They are storms for your body. Why did we do a whole week of “Girl” WODs versus just a day or two? First, they are great workouts! Second, we carefully and intentionally selected very different benchmark WODs from the “Girl” list for each day this week. Monday starts with a long body-weight workout. Tuesday moves into a shorter but heavier WOD. Wednesday switches focus to medium short WOD with running in the mix. Then on Thursday we switch to a light sprint WOD with rowing in it. Friday we go long and heavy, and then on Saturday we finish with the classic burner – Fran. On various days we also have alternative options to allow people to adjust depending on their goals and how they feel. Third, we did a whole week of benchmark WODs so that everyone would get a chance to do at least 2. We did not want those that only workout 2-3x per week to miss getting a benchmark WOD in. Also, it is not our intention that you go all out all 6 days of “Girl” WODs. Depending on your recovery select wisely how many you will do at 100% effort. Remember that beginners or those that have taken a break should take it easy for first 2 weeks. Record your scores! Do not worry about where you come in relative to everyone else. Recording your scores allows you to track your progress. Remember that even if you are at the bottom of the leader-board today, if you are consistent in coming at least 3x per week over the next year, we guarantee that you will not be anywhere near the bottom next year. You have to do today what others won’t, if you want to be able to do tomorrow what others can’t.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of August 5 through 10

August 4th, 2019
by:

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is Saturday, August 17th. Order by Tuesday, August 13th.
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 will no longer post full WODs here until we update our website.

This week’s Strength cycle schedule:
The next two weeks are off cycles until we start a new 16 week Juggernaut strength cycle. We will be doing strength movements less frequently over the next two weeks and with varied rep patterns.

The workouts this week are very varied with the first two focusing more on body-weight exercises, though they involve very different formats, i.e. rounds for time versus a chipper. Wednesday through Friday you will see Deck O Cards sandwiching a great benchmark running WOD – Kelly. We finish off the week with something unusual – a WOD where you pick the weight to be done.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of July 29 through August 3

July 28th, 2019
by:

Friends and Family Week

Invite your friends and family to experience the life changes you’ve seen at FTX. All week you can bring your friends and family to join you at FTX for FREE. Please have them come 10-15 minutes early on the first day to get them properly registered and signed-in.

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is Saturday, August 17th. Order by Tuesday, August 13th.
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 will no longer post full WODs here until we update our website.

This week’s Strength cycle schedule:
This week we are doing a short 1 week cycle of high reps mixed in with low reps. Something varied to “confuse” the body and encourage hypertrophy.

The workouts this week are specifically designed to be done by beginners and experienced athletes alike. We’ve set it up so that you can bring friends and family that have never done what we do and join in. But there are plenty of options to allow you to still get a great workout regardless of experience or fitness level.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of July 22 through 27

July 22nd, 2019
by:

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is Saturday, August 17th. Order by Tuesday, August 13th.
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 will no longer post full WODs here until we update our website.

This week’s Strength cycle schedule:
This week we are doing something fun and different. All our strength sessions warm-up up to attempt the highest weight possible for 30 reps, but with the twist of being done to the Mobi Flower Song (Bring Sally Up). Besides being fun and different, this will hit your muscles in a different way. And this will encourage gains!

Almost all the WODs this week are partner or team workouts. Each one is a bit different and therefore we will hit a good range of exercises, muscle groups and time domains throughout the week. Given the nature of many partner or team WODs there is a bit more emphasis on sprinting (i.e. using your phosphagen ( CrP-ATP ) system). And in the middle of all this we will be running our Obstacle Course this Thursday.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of July 15 through 20

July 14th, 2019
by:

Upcoming Events
Cancer Killer WOD

Saturday, July 20th – 10am-12pm

A special WOD for a special warrior!

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is Saturday, August 17th. Order by Tuesday, August 13th.
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 will no longer post full WODs here until we update our website.

This week’s Strength cycle schedule:
None this week as we are doing Hero WOD’s throughout the week.

This week will be challenging as we will be doing hero WODs each day culminating on Saturday with our Cancer Killer Fundraiser. We have carefully selected the various Hero WODs so as to have varied movements and tax your body each day in different ways. This should allow for maximum effort for each WOD. But having said that, if you feel beat up or that you are over-training, then do take a rest day. These WODs will be a great physical challenge, but another important aspect is the mental toughness part. Hero WODs develop us beyond the physical, and that carries over to many other areas of life. We also remember the sacrifices made by these heroes. May these workouts this week be meaningful and challenging on various levels.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of July 8 through 13

July 7th, 2019
by:

Upcoming Events
Cancer Killer WOD

Saturday, July 20th – 10am-12pm

A special WOD for a special warrior!

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is Saturday, July 17th. Order by Tuesday, August 13th.
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 will no longer post full WODs here until we update our website.

This week’s Strength cycle schedule:
Mon – Deadlift
Tue – Snatch
Wed – DB Bench Press
Thu – Paused Front Squat*
Fri – Back Squat*
Sat – Back Squat*
* Only do 1-2 days of legs here. No skipping leg day this week 🙂

This week is characterized by a lot of varied movements that you don’t typically see. This week embodies the principle of constantly varied.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of July 1 through 6

June 30th, 2019
by:

Happy 4th of July

We will close one hour early on the 3rd at 7:30pm. Enjoy the fireworks.
We will be open on the 4th from 9am – 11am.

Wishing all a happy Independence Day!

Upcoming Events
Cancer Killer WOD

Saturday, July 20th – 10am-12pm

A special WOD for a special warrior!

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is this Saturday, July 6th. Order by this Tuesday, July 2nd.
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 will no longer post full WODs here until we update our website.

This week’s Strength cycle schedule:
Mon – Bench Press
Tue – Back Squat
Wed – Paused Ft. Squat
Thu – No strength this day
Fri – Deadlift
Sat – Bulgarian Split Squats

This week is has quite a bit of interval training, though the intervals will vary by quite a bit. The other WODs are: On the 4th of July we are doing a Hero WOD and on Saturday a longer Chipper you can partition as needed.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of June 24 through 29

June 23rd, 2019
by:

Upcoming Events
Cancer Killer WOD

Saturday, July 20th – 10am-12pm

A special WOD for a special warrior!

Specialty Classes This Week

Yoga – Tuesday 7:30pm (We won’t have Yoga at 11am on Thursdays until school starts again.)
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, July 6th. Order by next Tuesday, July 2nd.
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 will no longer post full WODs here until we update our website.

This week’s Strength cycle schedule:
Mon – Paused Ft. Squat
Tue – Accessory work
Wed – Bench Press
Thu – Deadlift
Fri – Back Squat
Sat – O’Course (Weather permitting)

This week is characterized by strength work, accessory work, core work and EMOMs that will really push you. And if weather permits we will inaugurate our expanded Obstacle Course on Saturday!

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Saturday June 22, 2019

June 21st, 2019
by:

Welcome to Summer!

Strength / Skillwork

Deadlift
10-3-3-3-3 / 3 / 3-3-3
10 @ BB
3 @ 50%
3 @ 60%
3 @ 75%
3 @ 80%
3 @ heavy
3×3 @ 80% of today’s heavy set

PAUSE AT THE BOTTOM OF EACH REP. NO DROPPING THE BARBELL – CONTROL THE DESCENT.

WOD

4 Rounds:
:35 KB Figure 8’s w/uppercut
:35 Lunge Jumps
:35 Box Jumps
:35 1 Arm hand to hand Russian KBS
:35 REST!

Rx+: 55#/35# KB, 24″/20″
Rx: 35#/20# KB, 24″/20″
Scaled: 20#/15#, Step-ups on 20″/16″ box

Score is total combined reps for the entire workout. Lunge jumps, KBS, and Figure 8’s are all 1ct! So this is a very high rep score.

Elements

Do main WOD

Cancer Killer WOD 7/20

Friday June 21, 2019

June 20th, 2019
by:

Strength / Skillwork

Back Squat
10-3-3-3-3 / 3 / 3-3-3
10 @ BB
3 @ 50%
3 @ 60%
3 @ 75%
3 @ 80%
3 @ heavy
3×3 @ 80% of today’s heavy set

WOD

PICK ONLY ONE OF THE WORKOUTS!

EMOTM for 15 Minutes:
:15 Assault Bike Sprint

Write down calories on a whiteboard after each round. Score is total calories.
Up to 2 people can share a bike. First person starts at the beginning of each minute, second person starts at :30

PICK ONLY ONE OF THE WORKOUTS!

EMOTM for 15 Minutes:
:15 Row Sprint

Write down calories on a whiteboard after each round. Score is total calories.
Up to 2 people can share a rower. First person starts at the beginning of each minute, second person starts at :30

Elements

Do main WOD today

FireTeam 4

Thursday June 20, 2019

June 19th, 2019
by:

Strength / Skillwork

Hang Snatch
5-3-3-3-2-2-2
5 @ BB
3 @ 40%
3 @ 50%
3 @ 65%
3×2 @ 75%

TODAY IS NOT THE DAY TO GO HEAVY! FOCUS ON FORM AT YOUR 75%. DO NOT GO HEAVIER THAN THAT.

WOD

EMOTM for 6 Minutes w/Death-by at 7+:

6 Deadlifts
6 Over the bar burpees

Rx: 50% of 1RM Deadlift

The first 6 minutes you will stay at the same reps. Each minute after round 6, add +1 Deadlift and +1 Burpee. Once you fail to complete all reps within the minute, the workout is over.

Elements

EMOTM for 6 Minutes w/Death-by at 7+:

6 Kettlebell Deadlifts at 55#/35# (wide sumo stance with KB in between feet)
6 Up-downs (burpees without the push-up)

The first 6 minutes you will stay at the same reps. Each minute after round 6, add +1 Deadlift and +1 Up-down. Once you fail to complete all reps within the minute, the workout is over.

FireTeam 4

Wednesday June 19, 2019

June 18th, 2019
by:

Specialty Classes

FTX Gold (65+) – 2:30pm

Strength / Skillwork

Paused Front Squat
5-2-2-2-2-2 / 2 / 2-2-2
5 @ BB
2 @ 40%
2 @ 50%
2 @ 60%
2 @ 75%
2 @ 80%
2 @ heavy
3×2 @ 80% of today’s heavy set

WOD

3 Giant Sets:
12 Dumbbell Front Delt Raises
12 Barbell Upright Rows
12 Dumbbell Bent Over Rows (2 DBs)
Rest 2:00

Elements

8 Rounds of:
6 Ab wheel rollouts
12 Ring Rows
18 Walking Lunges

1st Place – FireTeam 4

Tuesday June 18, 2019

June 17th, 2019
by:

Specialty Classes

7:30pm Yoga

Strength/Skillwork

[No measure – Do after WOD]
3 Sets:
20 Medicine Ball Sit-ups [GHD w/ medicine ball]
30 Russian Twists with Medicine Ball
Rest as needed between sets

CAUTION! Only do GHD w/ medicine ball if you’ve been regularly doing sets of 15+ GHD sit-ups over the past few weeks. At least 2x per week.

WOD

400m Run Buy-in

Then,

3 Rounds of:
30 Plate Ground to Overheads
20 Lunge to Step-ups
10 Calorie Row or Bike
1:00 rest between rounds

20:00 Time cap incl. buy-in

Rx+: 45#/25# Plate, 24″/20″ Box
Rx: 25#/15# Plate, 24″/20″ Box
Score is total time

Elements

Do main WOD and accessory work today.

Order sheets are at FTX. $30/shirt.
For each shirt $20-22 will be donated to Peter.
All who buy a shirt will get a free NRG packet.
Shirts or hats are your ticket to the special WOD on Saturday 7/20.

Monday June 17, 2019

June 16th, 2019
by:

Strength / Skillwork

Bench Press
10-5-5-3-3 / 3 / 3-3-3
10 @ BB
5 @ 50%
5 @ 60%
3 @ 75%
3 @ 80%
3 @ heavy
3×3 @ 80% of today’s heavy set

WOD

12:00 Time Cap
5 Rounds:
:30 L-Sit Hold
25 Wall Balls

Rx+: 20#/14#
Rx: 14#/10#

  • The L-Sit has to be done in 5+ Second increments to be considered Rx or Rx+.
  • You can use anything you like for the L-Sit. Boxes, Dumbbells, Parallettes, Rings, Hanging from a Bar, the floor.
  • Your feet have to remain within about 6 inches of parallel your hips.

Elements

12:00 Time Cap
5 Rounds:
:30 Knee tuck hold from bar or boxes
20 Wall Balls 10#/8#

Week of June 17 through 22

June 16th, 2019
by:

Cancer Killer WOD

Saturday, July 20th – 10am-12pm

A special WOD for a special warrior!

Specialty Classes This Week

Yoga – Tuesday 7:30pm (We won’t have Yoga at 11am on Thursdays until school starts again.)
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, July 6th. Order by Tuesday, July 2nd.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

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

Order here.

WOD Summary

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

We are into the fourth week of the current strength cycle. You will be working up to a heavy set, but then doing several working sets after that based on that heavy set. Let’s keep get those strength gains.

This week is characterized by accessory work and some core exercises done with some variance.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Saturday June 15, 2019

June 14th, 2019
by:

We won’t have regular classes today (Saturday) due to the FireTeam 4 Challenge & Fundraiser. For those not participating in FireTeam 4 we will be meeting at Northside Park at the covered picnic area by the main playground at 9am for a great WOD!

WOD

For time:
Run 3 miles (6 laps)
but every time you cross a bridge you have to pay the Troll a toll:
North Bridge – 15 Air Squats
South Bridge – 15 Push-ups

Rx – As written
Rx+ – With a 20# vest

Friday June 14, 2019

June 14th, 2019
by:

We won’t have regular classes this Saturday due to the FireTeam 4 Challenge & Fundraiser. For those not participating in FireTeam 4 we will be meeting at Northside Park at the covered picnic area by the main playground at 9am for a great WOD!

Strength / Skillwork

Paused Front Squat
3-3-3-3-3
5 @ BB
3 @ 40%
3 @ 50%
3 @ 60%
3 @ 75%
3 @ heavy
1×3 @ 90% of today’s heavy set

Full pause at the bottom of each rep.

WOD

Partner Workout! Teams of 2

6 Rounds:
1:00 Dead hang from pull-up bar
1:00 Row for Calories

Rx+: As written
Rx: Ring row hold

If the partner that is hanging comes off the bar or rings, the partner rowing must STOP until the partner hanging gets back up.

(Partner 1 starts on row, partner 2 starts on hang, then switch every minute. Each person will do each movement 6x)

Score = Total Calories completed as a team

You will be Rx+ or Rx dependant on what YOU do in the workout, not if your partner is scaled or not.

Elements

Do main WOD today.

Thursday June 13, 2019

June 12th, 2019
by:

We won’t have regular classes this Saturday due to the FireTeam 4 Challenge & Fundraiser. For those not participating in FireTeam 4 we will be meeting at Northside Park at the covered picnic area by the main playground at 9am for a great WOD!

Strength / Skillwork

Bench Press
10-5-5-5-5 / 5-5
10 @ BB
5 @ 40%
5 @ 50%
5 @ 60%
5 @ 75%
5 @ heavy
1×5 @ 90% of today’s heavy set

WOD

Every 5:00 for 15:00 (3 rounds):

30 Double Dumbbell Power Cleans
20/15 Calorie Assault Bike OR 25/20 Calorie Row

Rx+: 50#s/35#s
Rx: 30#s/20#s
Scaled: 20#s/15#s

Open standard Dumbbell Power Clean: One head of the dumbbell touches the ground, and then goes over the shoulder.
Record the time it took each round.
For big classes, stagger by 2:30 and share DBs/Bike or Row

Elements

Do main WOD today.