Week of June 9 through 14

June 8th, 2014


Specialty Classes
Olympic Lifting Class – Monday at 5:30pm-6:30pm.
Endurance Class – Monday and Wednesday at 5:30pm, and Friday at 4:30pm.

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, June 9

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

8:00 of:

  • 8 DB Thrusters 45/30s30/20s20/12s
  • 40 D/U20 D/U50 Singles

Rest 8:00

8:00 of:

  • 8 C2BPull-upsMod. P/U
  • 15 Burpees


Peter completing 400 burpees.

Tuesday, June 10

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

Work on Hang Snatch for 10:00, at an easy pace.

4 Rounds for Time:

  • 10 Hang Snatch 115/75#85/55#65/35#
  • 10 T2BHanging Leg Raise
  • 10 Over-Box Jump 24”Over-Box Jump 20”Box Jump 20/16”

Wednesday, June 11

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


1:00 each of:

  • 2-fer-1s 20/14#Wall Balls 20/14#@ 10’/9′14/10# @ 10’/8′
  • 10 yard Shuttles, 1 length = 1pt.
  • Strict Pull-ups, Kipping Pull-up, Mod. Pull-up
  • Row, 1 Calorie = 1pt.
  • Ball Slams 50/30#30/20# 20/10#

Thursday, June 12

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

Use these weights 135/95#115/75#75/45# for:

2 Squat Cleans / 2 Power Cleans + 2 Over-Bar Burpees, Rds. (1-10)

Rd. 11 starts with Death-by Rules. Add one rep to each movement every new minute.

Rd. 11, 3 + 3
Rd. 12, 4 + 4 … etc.

Friday, June 13

Strength – Work on OHS + Squat Snatch for 15:00, at an easy pace. – Black = Week 2/Day 5

Multiples WODs for Time:
(Your score will be the total time it takes to complete all 3 WODs. There is no extra rest between WODs, the clock will keep ticking.)
#1 – 3 Rounds of:

  • 10 SDHP 55/35#30/20#
  • 10 KTEHanging Knee Raises

#2 – 3 Rounds of:

  • 20 KBS 55/35#30/20#
  • 20 Goblet Squat 55/35#30/20#

#3– 3 Rounds of:

  • 10/10 KB Cleans 55/35#30/20#
  • 30 D/U60 Singles


Saturday, June 14


6 Rounds for time:
Record times for each round. 1 athlete does a round while the other rests. Keep alternating. Each athlete will end up performing 3 rounds of the following:

  • 30 Mt. Climbers (1-ct), Foot goes up by hand
  • 30 KB Swings 55/35#35/20#
  • 30 Ring Push-ups / HR Push-ups
  • 30 D/U – 90 Singles