Week of April 7 through 12

April 6th, 2014


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.

Kids Classes
Our Spring Session starts up this week. 7 week session at 2x per week for $95 1st Child and $47.50 for 2nd+.
Contact Peter at peter@ftxcrossfit.com for more information.
Classes are 4:30pm-5:30pm on Tue/Thu and Wed/Fri.

Strength Program
In an ongoing effort to provide the best training possible we are adjusting our strength training to reflect 3 levels:
Green – This is for those that are new to the various strength lifts we perform. The idea is to focus on mechanics and full range of motion versus going heavy. For whatever movement is prescribed for that day, those doing green will perform 3-5 sets of 5-8 reps each. The first sets should be lighter and on the higher range of reps. The last set should be moderately heavy and on the lower range of reps.
Blue – This level will follow the 5-3-1 Strength program. This program follows 4 week cycles. Please talk to one of the trainers to explain it to you.
Black – A variety of 4-8 week cycles will be programmed throughout the year. Each cycle will have a slightly different focus. Please talk to one of the trainers about this program. This program is for our unlimited members who have been actively lifting for at least 6 months, have good form/mechanics and full range of motion. We are not trying to be exclusive. The reason for this is that these cycles require 5+ days of lifting to be effective. Also, sporadic lifting, poor form/mechanics and a lack of range of motion with these types of cycles can be unsafe and lead to injury. In addition, these Black workouts on average are longer – about 30 minutes. For the most part these will have to be done after or before our regular classes, which would require an unlimited membership.
In our daily postings you will now only see which body part has been assigned for that day. For specific number of sets, reps and %s you will need to follow the various plans according to the various color levels. Don’t start a blue or black cycle this week. Do green until we come around to another cycle in 3 weeks.


Monday, April 7

StrengthGreen/Blue = OHS – Black = Week 2/Day 1

8 rounds of the following Circuit.
Each round consists of 1:00 of work and 2:00 of rest.

  • 5 Box Jumps 30/24″24/20″20/16”
  • 5 Wall Balls 30/20#20/14#14/10#
  • 5 Ball Slams 50/30/20#

Start each round wherever you finished the last round. Score is total number of reps completed.
Work in with someone doing the same level as you. Rest when they work and vice-versa.

Tuesday, April 8

StrengthGreen/Blue = Strict Press – Black = Week 2/Day 2

FGB Style
3 rounds of 5 minutes each with a 1 minute rest between rounds.
Each round consists of 5 exercises done for 1 minute each.

  • Burpees
  • KBS, 55/35#35/20#
  • Split Box Jump 16”12”
  • Pull-ups / Mod. Pull-ups
  • OHS 95/65#55/35#

Score is total number of reps performed.

Wednesday, April 9

StrengthGreen/Blue = Back Squat – Black = Week 2/Day 3

8:00 AMRAP

  • 21 D/U50 Singles
  • 7 C2BPull-ups

Rest 7:00

8:00 AMRAP

  • 10 KB SDHP 70/55#55/35#
  • 10 Burpees

Thursday, April 10

StrengthGreen/Blue = Deadlift – Black = Week 2/Day 4

20:00 Progressive – AMRAP
Score is what round you finish + reps in the last unfinished round.

  • 1* Deadlift 135/95#115/75#75/45#
  • 1* Push-press 135/95#115/75#75/45#
  • 1* Front squat 135/95#115/75#75/45#
  • Run the Driveway 2x or 3 laps in the back yard. Stays the same each round

* +1 Rep every round

Friday, April 11

StrengthGreen/Blue = Bench Press – Black = Week 2/Day 5

Chipper For Time:

  • 10 Weighted Pull-ups 45/20#Strict Pull-ups Mod. Pull-ups
  • 20 Clapping Push-upsPush-ups
  • 30 Weighted Lunges, 75/45# (OHFront loadBack Load)
  • 40 Push-press, 75/45#
  • 50 Box Jump 24/20”20/16”
  • 60 SB Chest Throws, 10# (stay very close to the wall, let it bounce)
  • 70 D/U  –  150 Singles
  • 80 KB/DB Weighted step-ups 45/30#30/20#20/12# (Knee Height Box)
  • 900m Run (Row if raining) – 2 laps around church parking lot

Saturday, April 12



If you’ve never done the obstacle course keep the following in mind: It will take us about 1 hour to show you all the obstacles. If you want to also run the whole obstacle course, then plan on 2 hours. But, just practicing the O’Course obstacles is a workout in and of itself.

Obstacle Course Challenge
The course has two components – an indoor portion with an immediate transition to an outside portion:

Indoor portion:

  1. 10 Ground to Overhead of 3/4 Bodyweight /10 Wallball 20#/14# at 10′ and 8′
  2. 20 Burpees
  3. 30 Situps
  4. Traverse parallel bars (10 dips )
  5. Climb over 12′ Wall / Climb up and down 12′ Wall / 5 wall hops
  6. Go under 12′ Wall
  7. Cross Monkey Bars (15 Pull-ups)
  8. Climb 15′ Rope x2 (Ground to standing 5x)

Outdoor portion:

  1. 200m run*
  2. Climb Cargo Net (Up and Over) / Climb Cargo Net and just touch top bar / Climb 1/2 way
  3. 200m run*
  4. Weaver obstacle (Climb over weaver obstacle, i.e. no weaving)
  5. 200m run*
  6. High bar obstacle up and over / High bar obstacle just grab high bar
  7. 200m run*
  8. Body hurdles obstacle
  9. 200m run*
  10. The Pit obstacle (Go up one side and slide back down)
  11. 200m run*
  12. Tube Obstacle
  13. 200m run*
  14. Tire flip 10x
  15. 200m run*
  16. Tire obstacle
  17. 200m run*
  18. Balance beam obstacle
  19. 200m run*
  20. Sled Drag 100m w/ 90lbs men and 60lbs women
  21. 1000m run (2 laps around church)

* On five of the ten 200m runs you will carry one of the following objects. Carry each one once in any order you choose. You choose when you’ll carry an object.

  1. 60#/40# Bag / 40#/20# Bag
  2. Tire
  3. 45#/30# DBs/ 35#/20# KBs
  4. Wood Palette / Chair
  5. Tub of water

In case of rain, we will do the indoor portion 3x with 5-7 minute rests in between.