Week of May 12 through 17

May 11th, 2014


Specialty Classes
Olympic Lifting Class – Monday at 5:30pm-6:30pm.
Endurance Class – Monday and Wednesday at 5:30pm-6:30pm plus Friday at 4:30pm-5:30pm
Boxing Class – Friday 5:30pm-6:30pm and Saturday 10:00am-11:00am. See whiteboard sign-up sheet.

Goal Setting Sessions and Personal Training Package
***Member only special***
$40 ($100 value) – 30 minute goal setting session, 45 minutes of personal training and a follow-up 30 minute goal setting session in 60-90 days. $100 ($220 value) – 30 minute goal setting session, 3 x 1 hour personal training sessions and a follow-up 30 minute goal setting session in 60-90 days.

  • Goal setting sessions are designed to help you establish clear, realistic and measurable goals for yourself. We will then work with you on how to obtain those goals in a 60-90 day period. These sessions will include a discussion of your dietary needs to accomplish the established goals.
  • Personal training sessions are designed to work with you 1-on-1 on areas were you need extra instruction, motivation or other guidance.

E-mail Rachel Scott at rachel@ftxcrossfit.com to schedule your goal setting sessions and personal training. You can request a particular trainer or let us assign you one.

Strength Program
Our strength training reflects 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 follows the 5-3-1 Strength program. This program follows 4 week cycles. Please talk to one of the trainers to explain it to you. Only jump in at the beginning of a new 4 week cycle, otherwise do Green.
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 blue or black mid cycle. Do green until we come around to the beginning of another cycle.

Monday, May 12

StrengthGreen/Blue = Back Squat  +  Snatch Practice – Black = Week 3/Day 1

Snatch + Box Jump Ladder
Hang Snatch is permitted. No Step-ups on the Box Jumps. If you need to do step-ups for a joint issue, keep the height at knee height and add some weight each time.
15:00 AMRAP
1 Round = 10 Snatches and 10 Box Jumps

  • Starting weight for snatches: 45/15#
  • Starting height for box jumps: 16/12”
  • Snatch Ladder: 65/25# -> 75/35# -> 95/45# -> 115/65# -> +10# each time thereafter
  • Box Jump Ladder: Add 4”, 45# hi-temp plates will act as 4” after 24” box.

Once you fail on a weight or height stay at that weight and height for the rest of the time counting total rounds on that weight/height. The weight and height may progress in spite of a failure on the other movement. For example even if an athlete’s snatch maxes out they can continue to increase their box jump after every 10 snatches at the last achieved weight.

Score = Max weight and height attained + # of rounds completed + additional reps. Example: 115#/40″ – 6 rounds + 12 reps

Tuesday, May 13

StrengthGreen/Blue = Strict Press – Black = Week 3/Day 2 WOD For Time 30-20-10 of:

  • T2BLeg Lifts
  • KB/DB Squat Jump 30/20# – 20/12#

On the squat jump you are squatting and then just getting a little air under both your feet.

Wednesday, May 14

StrengthNone WOD “Everything we Got” (start in heats of 2, start every :30, fastest athletes first) For time: Front:

  • Drag Sled down the driveway and back, 90#/70# on sled
  • Row 500m
  • Run 400yds (4 laps in back yard) then proceed to shed


  • 50 Wallballs 20/14# @ 10’/9′ – 14/10# @ 10’/8′
  • 40 Total Hooks on the Heavy bag
  • 30 Burpees


  • Obstacles (Blue: Big 5 in the middle Green: Beams, Tires, Tube, Up cargo net and Body hurdles)
  • 20 Tire flips (the 2 medium tires)
  • 25R/25L Hammer swings (Huge Tire)


  • 30 Ground 2 Overhead 115/75# – 75/45#
  • 30 KB Swings 55/35# 35/20#
  • 30 DB Thrusters 45s/30s – 20s/12s
  • 30 Ball Slams 50/30#30/20#
  • 5 Rope Climbs / 10 Ground 2 Standing


Thursday, May 15

StrengthGreen/Blue = Deadlift – Black = Week 3/Day 3 WOD 7 rounds for Time:

  • 10 Ring Push-ups Platform Push-ups
  • 10 Wall Balls 20/14# @ 10’/9′ 14/10# @ 10’/8′

Then: Row 1km

Friday, May 16

StrengthGreen/Blue = Bench Press – Black = Week 3/Day 4 WOD Dual AMRAP Partner up and count for each other. Judge time is the rest time. If you are new to CrossFit and have no experience with the Clean and cannot perform the Green Level weight with correct form and mechanics, then you will do Medicine Ball Squat Cleans (MBSC) instead. 7:00 AMRAP

  • 6  Cleans 155/105# – 115/75# – 75/45#
  • 9 C2B Pull-upsRing Rows

7:00 AMRAP

  • 15 KBS 70/55# – 55/35# 35/20#
  • 30 D/U or 50 Singles

Saturday, May 17

StrengthGreen/Blue = Bench Press – Black = Week 3/Day 5 Partner WOD 1 partner works through chipper while other partner runs. Complete the following chipper with one teammate performing reps while the other runs 400m. Switch whenever the runner completes the required distance. The WOD is over when the last rep is done. Teams start at 1:00 intervals, fastest teams first. Keep a team dry-erase board. For time complete the following in order:

  • 15 Rope climbsGround-to-Standing
  • 25 Pull-ups Mod. Pull-up
  • 35 DipsMod. Dip
  • 15 Deadlifts 185/115#135/75#
  • 25 Box Jumps 30/24” – 24/20”
  • 35 T2Bs Leg Raises
  • 15 Climb 12′ wall 50 Wall Hops
  • 25 Snatches 95/65#65/35#
  • 35 B.O.M.B. Throw 20# – 10#
  • 150 Double-Unders 300 Singles
  • 25 GHD Sit-ups 50 Sit-ups
  • 35 KB SDHPs 70/55# 55/35#