Week of May 19 through 24

May 18th, 2014


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

Summer Kids Classes – 10 Week Session
Our summer program for kids will start in just a couple of weeks. The times/session below are available for both age groups: 7-10 year old and 11-13 year old.

  • Tue/Thu classes (11:00am and 4:30pm options) will go from Thu, June 12 – Tue, August 19. $130.
  • Wed/Fri (11am only) classes will go from Fri, June 13 to Wednesday, August 20th. $130.

Contact Peter at peter@ftxcrossfit.com to sign up.

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 19

StrengthGreen/Blue = Strict Press – Black = Week 4/Day 1

30:00 AMRAP

  • 50 yard KB Farmer Carry 70s/55s – 55s/35s35s/20s (Driveway)
  • 10 Push-ups
  • 20 DB Step-ups (Knee high box) 45s/30s – 30s/20s20s/12s
  • 10 Ring Rows
  • 15 OH Plate Lunges, 45/25/15# (Gym)
  • 10 Ring DipsRing Dips w/ bandBox Dips
  • 1 lap Bag carry 60/40# 40/20# (Backyard)

Tuesday, May 20

StrengthGreen/Blue = Bench Press – Black = Week 4/Day 2

15:00 AMRAP

  • 5 HSPU or Modification thereof
  • 10 Wall Ball 20/14#14/10#
  • 15 Wall Ball MB Sit-ups 20/14#14/10#


Wednesday, May 21

StrengthGreen/Blue = Review movements in WOD – Black = Week 4/Day 3


  • 5 Thrusters each round for 5 Rounds @ 135/95#95/65#65/35#
  • Rest 1:00
  • 3 Power Cleans each round for 5 Rounds @ 85%75%65/35#
  • Rest 1:00
  • 5 Sots Press each round for 5 Rounds @ 95/65#55/35#KB Sots Press 20s/15s
  • Rest 1:00
  • 3 Hang Snatches each round for 5 Rounds @ 60%50%65/35#

Thursday, May 22

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

“Death-by-Strict Pull-ups”
Start at 3 and add 1 each round
If you can’t do an unassisted strict, then do kipping. If you can’t do kipping, then you will work on a pull-up progression during this time.


Starting with a 70 yard sprint on the first minute, add 10 more yards every minute.
(Alternatively you can row instead. Row 70m the first minute and add 10m every minute after that.)

Friday, May 23

StrengthGreen/Blue = Back Squat – Black = Week 4/Day 5


8:00 AMLAP (As many laps as possible)
East-West Slam Ball Race

  • Slam Ball-Burpee-Wall Ball Throw 50/30#30/20#20/10# (See this video)
  • Traverse E-W for 10 yards. As Many lengths As Possible. There and Back is 2 lengths.

Rest 5:00

1 Mile Run for time. (4 laps around Church parking lot and one loop in driveway.)


Saturday, May 24

StrengthGreen/Blue = None – Black = Week 4/Day 5

This WOD will be done in 2 heats. 1 person counts/spots and the other person does the WOD.
For time perform 10-9-8-7-6-5-4-3-2-1 of (Drop dead time is 20 minutes):

  • Deadlift 150%100%75% of BW
  • Bench Press 100%75%50% of BW
  • Power Clean 75%50%25% of BW

If you are doing black, then use the rig w/ the safety catches in place for the bench press!
The WOD weights are based on a % of BW, but don’t exceed 70-80% of your 1RM on any given exercise in this WOD.

Score is your time or as far as you got notated by the last exercise completed, # of reps required and actual # of reps done. Examples:

  • At the 20 min. mark you are working on completing the 4 bench presses and you just did 3. Score = BP/4/3.
  • At the 20 min. mark you are working on the 3 power cleans and you just managed to do the 1st one. Score = PC/3/1.