Individual WOD
8:00am and 11:00am Classes

Basics Skillwork: Review exercises for WOD
Level 1/2: 100 Double-unders for time or work on getting double-unders

Level 2
2 Rounds for time of:

• Row 500m
• Rope Climb 15′ 3x
• 25 Pull-ups
• 25 KBS 70/55#
• 25 Ring Dips
• 25 GHD Sit-ups

Level 1
2 Rounds for time of:

• Row 500m
• Rope Climb 15′ 3x
• 25 Pull-ups
• 25 KBS 55/35#
• 25 Parallel Bar Dips
• 25 Wall Ball Sit-ups

Basics
2 Rounds for time of:

• Row 500m
• Pull to standing position from ground on rope 3x
• 25 Pull-ups or Ring-rows
• 25 KBS 35/20#
• 25 Seated Dips
• 25 Sit-ups

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TEAM WOD
9:00am and 10:00am Classes

Select even teams of 3 or 4
At all times one team member must be rowing. A team member is done rowing when they’ve rowed a minimum of 2 minutes AND 500m. Other team members will perform the following exercises only during the first 2 minutes of a team members row time. If the rower takes longer than 2 minutes to complete 500m, then the other team members just rest until the rower completes 500m. Teams must rotate members through turns at the rower so that everyone stays in order and gets a turn each cycle. The rower must yell out, “STOP!” if 2 minutes have passed but hasn’t reached 500m. The rower must yell out, “SWITCH!” once 2 minutes have passed AND 500m are completed. Other team members must stop working once STOP or SWITCH is yelled out and may not resume work until a new rower begins. The new rower must reset the clock and distance on the computer to zero prior to beginning their row. Once they actually start rowing they yell out, “START!”. This is the cue for other team members to resume work.

Each team must complete each of the following exercises before moving on to the next one. All members not rowing may contribute to completing the total required number of reps. Remember that teams may only perform the exercises during the first 2 minutes of each rower’s turn.

• Pull-ups – 50 x # of team members
• 10′ Crab-walk – 5 10′ lengths x # of team members
• 10′ Bear-crawl – 5 10′ lengths x # of team members
• Squats – 50 x # of team members
• Sit-ups – 50 x # of team members

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CrossFit Open Prep
12:00pm-2:00pm
We will have a special training session for our unlimited members who are able to perform Fran as RX’d in less than 10:00.

CrossFit Open 2013 – March 6 – April 7
Registration is now active for the CrossFit Open. Registration is $20.
If you want us to log, time, judge and certify your CrossFit Open WODs, then you must be registered with the official site. In all other cases, you as an FTX CrossFit member, will be able to perform the CrossFit Open WODs as part of our regular classes, but we won’t be providing you with score sheets, individually judging you, and/or logging your results.

Each week of the open we will offer the following number of judging/certification of a WOD for the following membership types as long as they are registered with the official site:

• Unlimited = Unlimited # of times
• 3x and 2x / week = One session of judging/certification per week. You may purchase additional sessions at $5 each.
• Punch Cards = Each session of judging/certification will use up TWO visits.
• Trial month = Each session of judging/certification will cost $5 each or you may pay $35 for an unlimited amount of judging certifications for the 5 weeks of the open.
• Non-members = Each session of judging/certification will cost $20 each or you may pay $150 for an unlimited amount of judging/certification for the 5 weeks of the open.

More details to follow as we get closer to the CrossFit Open.