Week of December 23 through 28

December 22nd, 2013


Holiday Hours
Christmas Eve – Closed
Christmas Day – Closed
December 26th – No 5:30am and 6:30am classes. All other classes as normal.
New Year’s Eve – Only open from 9am-11am
New Year’s Day – Closed

Specialty Classes
None this week due to Christmas Holiday. They’ll resume after next week.

Next Kid’s Session
Our Kid’s Winter Session will start the week of January 20-24 and go through the week of March 10-14.
The cost is $110. (2nd Child is $55 and 3rd+ child is $44)
Please sign-up by emailing Peter at peter@ftxcrossfit.com

Honored Prairie
Our next delivery will be Saturday, January 4th. Now is the time to order and it’s as easy as 3-2-1-Go.
3 – Go to the website – www.honoredprairie.com
2 – Shop on the site and select the meats and dairy you want.
1 – Upon check-out select ‘Carol Stream’ as your delivery location. You won’t actually pay on the site. (You’re just placing your order.
Go! – Pick-up your order on Saturday, January 4th at FTX CrossFit.


Treat your body right and put good food into it. Stop feeding it hormones, antibiotics, pesticides, genetically modified foods and sugars!

Monday, December 23

Class Strength – None Today

Modules – None Today

Core WOD
FTX 12 Days of Christmas
Instructions – Perform the number of reps corresponding to the exercise number following the same pattern as the 12 Days of Christmas song, i.e. 1, 1, 2, 1, 2, 3, 1, 2, 3, 4… and so on.

For time (Black version):

  1. Squat Clean 135/95#
  2. Push-Press 135/95#
  3. Deadlift 135/95#
  4. Alternating Pistol Squats (2/2)
  5. Bar-facing Burpees
  6. Alt. one-arm push-ups
  7. T2B (Legs Straight w/ toes pointed)
  8. Wallball 20#/14# @ 10’/9′
  9. C2B Pull-ups
  10. Box Jumps 30″/24″
  11. KBS 70/55#
  12. Wall Walks

For time (Blue/Green version):

  1. Power Clean 95/65# 65/35#
  2. Push-Press 95/65#65/35#
  3. Deadlift 95/65# 65/35#
  4. Goblet Squats 55/35#35/20#
  5. Over-the-bar Burpees
  6. Spiderman Push-upsPush-ups
  7. T2BLeg Lifts
  8. Wall Ball 20#/14#14#/10# @ 10’/8′
  9. Pull-upsRing Rows
  10. Box Jumps 24″/20″20″/16″
  11. KBS 55/35#35/20#
  12. Wall WalksInch Worms


Tuesday, December 24

Merry Christmas – We are closed today.

For a child is born to us,
a son is given to us.
The government will rest on his shoulders.
And he will be called:
Wonderful Counselor, Mighty God,
Everlasting Father, Prince of Peace.
-Isaiah 9:6 NLT


Wednesday, December 25

Merry Christmas – We are closed today.

And while they were there, the time came for her baby to be born. She gave birth to her first child, a son. She wrapped him snugly in strips of cloth and laid him in a manger, because there was no lodging available for them.

That night there were shepherds staying in the fields nearby, guarding their flocks of sheep. Suddenly, an angel of the Lord appeared among them, and the radiance of the Lord’s glory surrounded them. They were terrified, but the angel reassured them. “Don’t be afraid!” he said. “I bring you good news that will bring great joy to all people. The Savior—yes, the Messiah, the Lord—has been born today in Bethlehem, the city of David! And you will recognize him by this sign: You will find a baby wrapped snugly in strips of cloth, lying in a manger.”

– Luke 2:6-12 NLT

Thursday, December 26

Class Strength – Bench Press and Strict Press – Perform the following %s for both.
1×15 @ 50%, 2×8 @ 75%, 3×5 @ 85-90%
Warm-up and perform 3-5 sets of 5-8 reps.

Strength Module – Perform Split Jerks 3-3-3-3-3

Skill Module – Practice Handstand walk for 10 minutes.

Endurance Module – Row 10k

Core WOD
Death by C2B
Death by Pull-up
Do 5 sets of 5-8 pull-ups with bands and then rest 1 minute.

Friday, December 27

Class Strength – Back Squats, Deadlift and Front Squat – Perform the following %s for all three.
1×15 @ 50%, 2×8 @ 75%, 3×5 @ 85-90%
Warm-up and perform 3-5 sets of 5-8 reps.

Strength Module – Perform 4 sets of Straight-leg Deadlifts of 8-10 reps each

Skill Module – None today

Endurance Module – Airdyne 5 miles

Core WOD
None today – Strength work will take the whole time.


Saturday, December 28

Class Strength – Make up day

Modules – Make up day

Core WOD
Fight Gone Bad (All levels)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds.  The stations are:

  1. Wall-ball: M=2014 /W=1410 pound ball, 10/8 ft target. (Reps)
  2. Sumo deadlift high-pull: M=7545 /W=6030 pounds (Reps)
  3. Box Jump: M=20″ /W=16″ box (Reps)
  4. Push-press: M=7545 /W=6030 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “switch,” the athlete/s must move to next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.