WOD Mon. Jan. 28

January 27th, 2013

Basics Skillwork: Medicine Ball Squat Clean
Strength: Back Squat 2 x 10 @ 40-50%, 5-5-5+
Endurance: Bike 5k

Level 2
Three rounds for time of:
35 pound Dumbbell or Kettlebell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell or Kettlebell squat snatch, 15 reps, left arm
15 Toes to bar

Level 1
Three rounds for time of:
75 pound squat snatch, 15 reps
15 Medicine Ball Sit-ups
75 pound squat snatch, 15 reps
15 Toes to bar

Three rounds for time of:
20 pound medicine ball squat clean, 15 reps
15 sit-ups
20 pound medicne ball squat clean, 15 reps
15 leg lifts

Specialty Classes:
5:30pm – Advanced Clean & Jerk
6:30pm – SMR – Lower Body
Note: Specialty classes are in addition to our regular classes. So a regular class will still be held at these times.


We want to welcome all of our new members. After an extended campaign via Groupon and Living Social we’ve had a lot of new faces come into FTX CrossFit. It has been exciting to see all the growth. But… all good things must come to an end… In February we will be ending all of our promotions via Groupon. Our Living Social campaign is shutting down as this is being posted. Our focus will be to bring all of the new members up to speed and consolidate our memberships. We will not be doing another campaign like this until at least this summer, and then only if we have the capacity to handle additional members.

We know that at certain times classes are a little more crowded. We have implemented several things to ensure everyone has a great workout and doesn’t feel too crowded.

  • At peak times more trainers are present to ensure everyone gets adequate instruction/coaching.
  • Over the past few months we’ve added more class times, and we are continuing to look where additional class times are viable (Example: We are considering 8:30pm classes and additional Saturday classes)
  • We’ve added specialty classes that run concurrently with our regular classes. These classes are led by an additional trainer. These specialty classes help better utilize our space, more individualized attention and allow for increased capacity.
  • We’ve painted our parking lot and added marked spaces to help with parking. We also have spaces available in the adjacent lot, which gives us over 20 total marked spaces.
  • We’ve rearranged our equipment in order to create the largest workout space possible. We’ve also purchased rollers for our weights so that they can be more easily moved around, especially out of the way when necessary.
  • We’ve purchased additional equipment to handle more people. Be on the lookout for more rowers, rings, ropes, bars, etc.!

If you have any ideas, suggestions or comments please talk to one of us. We highly value your input. We want FTX CrossFit to be the best box possible and that you all really enjoy coming and getting a great workout experience.