WOD Wed. Jul. 3

July 2nd, 2013
by:

Expansion News

I know many of you have been asking… so here goes:

  • Patience – We ask that you all be patient with all the expansion that is currently going on. I know that this has caused some distractions and please forgive us for this. It is our goal to provide you with the best CrossFit box possible.
  • The Shed – We are adding another 750 sq ft of workout space. We’ve completely redone the interior of this building. It’s bigger than it looks from the outside. Take a peek when you get a chance. When it’s all done we will have several racks, pull-up bars, benches, etc. for you all. Right now we are waiting for some exterior repairs before we finish the interior. We will use this space for 3 main things.
    1. Specialty Classes – These will be available to our unlimited members and will primarily consist of power lifting and olympic lifting.
    2. Kids Classes – Having this space will allow us to conduct our adult classes and kids classes in completely different spaces.
    3. Open Gym – We will be making this space available at certain times for our unlimited members to come in and workout on their own.
  • The Obstacle Course – As everyone can see, we’ve significantly expanded the obstacle course. We’ve done this for several reasons.
    • Unique Training Opportunities – One of the unique assets at FTX CrossFit is the fact that we have all this outdoor space. This has allowed us to create unique training opportunities like our obstacle course. Using the various elements of the obstacle course allows us to provide you with the best possible training environment for whatever life may throw at you. (BTW – We’ll be running the Obstacle Course tomorrow on the 4th of July from 9am-11am!)
    • Weather – We’ve made it a priority to get the obstacle course expanded in time for the nicer weather we have during the summer and fall.
    • Promotion – Along with the growing popularity of CrossFit, we’ve also seen huge interest in events like Spartan Race, Tough Mudder, Adrenaline Games, etc. Our obstacle course allows people to actually get training and practice on obstacles before running one of these major races. (With most of these races you receive no training and only minimal instruction.) Plus, CrossFit is a perfect fit for those that are into these kind of races. Throughout the summer we will be promoting an obstacle course class via Groupon and other sites. This ought to attract people to FTX, but without creating chaos within our regular classes.
  • Front Room – Once the Shed is done we will be redoing the front entry area. This area will house all our rowers and bikes. The reverse hyper, squat rack and weights will be moved from this space. Moving the rowers out of the main floor space will open up the area a bit more and give us more open space for WODs. We’ll still move the rowers and/or bikes into the main gym for certain WODs. Having them in the front room will make them accessible for warm-up and cool-down, but out of the way when the WODs don’t require their use.
  • Equipment – We are looking to add a significant amount of equipment over the next 6 months.
    • Rogue 10′ rig for the shed. This rig will be portable which will allow us to use this at special events off-site.
    • Several Rogue Olympic bars.
    • More training bars.
    • Several sets of 45 lb., 35 lb., and 25 lb. Rogue competition plates.
    • More medicine balls
    • And more.
  • Assistant Trainers – We hope to add onto our team in order to better serve you all with increased service and coaching.
  • Competitive Team – We are looking into the idea of starting a competitive team this winter. This is for those that want to take CrossFit to the next level.

We very much appreciate you all and want FTX CrossFit to be the best possible training environment. We always appreciate comments and feedback.

WOD #1
Work at each of the following 3 stations for 8-10 minutes:

  • OHS – Do 2-3 sets of 5-8 reps each at a light to moderate weight. Practice form, and especially work on your depth! Go as low as possible! If you are not getting way below parallel, then lighten the weight so that you can. Make sure you have active shoulders on this one.
  • Snatch Balance – Do 2-3 sets of 5-8 reps each at a light to moderate weight. Practice form, and especially work on your depth! Again, you should be catching the weight below parallel. If not, then lighten the load and work on that depth. Make sure you have active shoulders at the bottom.
  • Wide-grip deadlift –> shrug – Do 2-3 sets of 5-8 reps each at a light to moderate weight. Work on powerfully opening the hip and exaggerating the shrug. Work on using the hook-grip.

Rest 5 minutes

WOD #2
SQUAT Snatch 5-3-1-1-1 (If you are not catching the weight in a deep squat position, then lighten the weight so that you can!)
SQUAT Snatch – Work on the Squat Snatch with light weight.

 snatch-low

This is what depth is all about!