Announcements

Specialty Classes
Olympic Lifting Class – Monday at 5:30-6:30pm.
Boxing Class – Friday 5:30pm-6:30pm and Saturday 9:00am-10:00am. See whiteboard sign-up sheet.

Honored Prairie
Our next delivery is Saturday, March 22nd. Your last day to order is Monday, March 17th.
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

CrossFit Open
The CrossFit Open is on!
The Open will run through 5:30pm on Monday, March 31st. This week will be WOD 3 of 5. This week’s WOD will be announced on Thursday evening and you’ll have until the following Monday to complete it and post your score.
See here for more details as to how we will run the Open at FTX CrossFit.

Monday, March 10

Class Strength – Deadlift
1×10 @ 50%, 2×8 @ 60-65%, 1 set of 20 at heaviest weight you think you can do it. If you did this last week, then add 5 lbs.
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
Do each of the following 2 minute AMRAPs in any order. 1 minute rest between each AMRAP.

• HR Push-ups
• Marine style anchored Sit-ups
• Box Jumps 20″/16″
• T2B or Leg Lifts
• HSPUs or progression
• Row for calories

Tuesday, March 11

Class Strength – Back Squat
1×10 @ 50%, 2×8 @ 60-65%, 1 set of 20 at heaviest weight you think you can do it. If you did this last week, then add 5 lbs.
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
Clean & Jerk 1-1-1-1-1-1-1
Clean & Jerk 3-3-3-3-3
Practice hang power clean, power clean, squat clean, split jerk by doing 2 sets of 5 reps each with moderate to light weight. Then do 2 sets of 3 clean & jerks.

Wednesday, March 12

Class Strength – Strict Press
1×10 @ 50%, 2×8 @ 60-65%, 1 set of 20 at heaviest weight you think you can do it. If you did this last week, then add 5 lbs.
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
This WOD is not for time. Do 4-5 rounds in 30 minutes. Do each set unbroken. Really concentrate and work on form/mechanics, except do the two X-Agility drills each round as quickly as possible.

• 6 Squat Snatch @ 70-75% of 1RM – 6 Power Snatch @ 70-75% of 1RM
• 2 Rope Climbs 15′ – 5 Ground to standing
• 2 X-Agility Drills (Do twice w/o stopping.)
• 10 Strict Ring Dips – Strict Bar Dips – Box Dips

Cones make a 10’x10′ square.

Thursday, March 13

Class Strength – None

WOD
For time (Score is your time for all 3 rounds including 1500m row):
1500m Row and then 3 Rounds of:

• 10 Wall Balls 20/14# @ 10’/9′ – 14#/10# @ 10’/8′
• 20 Burpees
• 30 Sit-ups
• Traverse Parallel Bars / 5 Dips
• Climb 12′ Wall / 5 Wall hops
• Monkey Bars / 10 Pull-ups
• 2 Rope Climbs / 5 Ground-to-standing
• 2 10 Yd Bear Crawls
• 10 Tire Flips

Friday, March 14 and Saturday, March 15

2014 CrossFit Open
We won’t know what the WOD is until Thursday at 7pm. We will post it as soon as it is announced.
Friday and Saturday will be dedicated to running the CrossFit Open WODs.
For those that are not participating in the CrossFit Open don’t worry as we will be offering a scaled version.
We will also offer an alternate surprise WOD.

WOD
14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch