Week of January 27 through February 1

January 26th, 2014


Weather Closures
Given that we are supposed to get another Arctic Blast this week, please keep an eye out for posts related to closures here, on our Facebook page and via Twitter. We will make closure announcements at least 3 hours before any of our classes.

Honored Prairie
Our next delivery is Saturday, February 8th. Please order by Monday, February 3rd.
Honored Prairie has a completely redesigned website that is much easier to use. We can’t emphasize enough the importance of all three aspects of a healthy life – diet, rest, and exercise. If any one of those is neglected, then sooner or later you will pay. The saying that “You are what you eat” is more true today than ever given all the pesticides, herbicides, hormones, antibiotics, artificial ingredients, GMOs, sugar and other chemicals/contaminants that are found in our food.
Do yourself a favor and eat the highest quality meats, eggs, and dairy at very competitive prices delivered to you at FTX CrossFit.
It’s as easy as 3-2-1-Go!
3 – Go to the website
2- Pre-order online
1- Choose Carol Stream (FTX CrossFit) as your pick-up location
Go – Pick-up and pay for your order at FTX CrossFit


Specialty Classes
Olympic Lifting – Monday at 5:30-6:30pm
Open Prep – Tuesday 6:30pm-7:30pm (The purpose of this class is get coaching on any weakness you may have)
Boxing Class – See whiteboard for times and sign-up sheet


CrossFit Open
Registration for the 2014 CrossFit Open is live. Sign-up here!
If you can do just a single unassisted pull-up – sign up! Ask any of our members that did it last year about how much fun it was, how much they learned and how much they improved. It’s just $20 per person!
The Open will run from February 27th to March 29th. It will be 5 WODs over a period of 5 weeks. A WOD will be announced each Thursday and you’ll have a few days to complete it and post your score.
See here for more details as to how we will run the Open at FTX CrossFit.

Monday, January 27

Class Strength – Back Squat
1×10 @ 60%, 2×8 @ 65-75%, 2×3 @ 90-95%
1×8, 7, 6, 5, 5. Start light and increase weight with each set.

Partner FGB: Alternate movements with a partner. This will create a 1:00 on 1:00 off cycle so go as hard as possible each minute. Count up all your reps collectively for a final score. There is no extra rest after the fifth movement.

1:00 each of:

  • Step-ups 24/20”20/16”
  • Burpees
  • Push-press, 115/75#95/65#65/35#
  • KBS, 70/55#55/35#35/20#
  • Deadlift, 115/75#95/65#65/35#

Tuesday, January 28

Class Strength – Bench Press
1×10 @ 60%, 2×8 @ 65-75%, 2×3 @ 90-95%
1×8, 7, 6, 5, 5. Start light and increase weight with each set.

Box Jump Instruction, Slow is smooth, smooth is Fast! Timing! Use your Vertical!

3:00 AMRAPS of each exercise
Rest 3:00 between each one.

  • Push- press (from a rack), 95/65#   65/35#
  • D/USingles
  • T2BLeg Lifts
  • Box Jump, 24/20”   20/16”

Wednesday, January 29

Class Strength – Deadlift
1×10 @ 60%, 2×8 @ 65-75%, 2×3 @ 90-95%
1×8, 7, 6, 5, 5. Start light and increase weight with each set.


EMOTM: Turns into Death by after Round 10 (Round 11+)

  • 1 Clean & 3 Jerks 155/105# 115/75#65/35#
  • 10 Overbox Jumps 20/16” Green may step up and over

Thursday, January 30

Perform the WOD first today and the Strength Afterward.

Class Strength – Strict Press
1×10 @ 60%, 2×8 @ 65-75%, 2×3 @ 90-95%
1×8, 7, 6, 5, 5. Start light and increase weight with each set.

Race Circuit: 1:00 on/1:00 off

  • 5x – Perform Five 10yd Shuttle Runs then as many Wall Balls as possible. 20/14#14/10#
  • 5x – Perform 100m Row then as many Box Jumps as possible. 24/20”20/16”

Count your Wall balls and Box Jumps for points, add all points together for the day.

1/2 Class will begin with runs/wall balls and other 1/2 will begin with row/box jumps. For larger classes we will also stagger people by 1:00, i.e. half the class working while other half is doing their 1:00 rest.

Friday, January 31

Class Strength – Pull-ups
Pull-ups 5, 5 and a max set w/o coming off bar.
Get ready for WOD and get any instruction you may need.

IWT (Interval Weight Training)

2 Rounds of:

  • 8 Jerks @ 75% of 1RM75/45#
  • 2:00 Step-ups
  • Rest 2:00

4:00 Rest

2 Rounds of:

  • 12 Push-presses @ 65% of 1RM, 65/35#
  • 2:00 of D/U or Singles
  • Rest 2:00

4:00 Rest

5 Rounds for time of:

  • 10 Box Jumps 24/20” 20/16”
  • 5 Burpees


Saturday, February 1

Class Strength – None. Do an extended warm-up where you do at least a few reps of every movement in the AMRAPs you’ll do below.

Pick two of the following WODs. Do them in any order you decide. There will be a 10 minute rest between AMRAPs. Use that time to setup and stretch.

10:00 “Mini-Cindy” AMRAP

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

10:00 AMRAP, Snatch Ladder WOD

  • 10 Snatches
  • 10 T2B

Starting weights for Snatch ladder – Add weights as indicated. Adding weights is part of the WOD.

  • 45/25# add 5# every Round
  • 65/35# add 10#
  • 75/45# add 20#

10:00 AMRAP

  • 10 Thrusters 100/65#75/45#55/25#
  • 10 Box Jumps 30″/24″ –  24/20”20/16”


CrossFit Open Prep
From 12:00pm-1:30pm we will have prep time for the CrossFit Open. This time is reserved for our Unlimited Members and those members that have signed up for the CrossFit Open. We will NOT be having Open Gym time. If you are unfamiliar with any of the exercises in the WODs below, then please work with a trainer sometime during the week to learn it ahead of time. The purpose of the Open Prep time is to create a competitive environment to push you harder. The focus will not be on correcting movements/technique, though if we see something unsafe we will obviously point that out.

All 3 of the above 10:00 AMRAPs