Week of June 16 through 21

June 15th, 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 16

StrengthGreen/Blue = Bench Press – Black = Week 3/Day 1

25:00 AMRAP

  • 10 Burpees
  • Run the Driveway
  • 10 Sit-ups
  • 10 Leg Lifts
  • 10 Supermans
  • Run the Driveway
  • 10 Pull-ups or modifcation as needed

Tuesday, June 17

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

Skillwork – Wall-walks, Practice 1 controlled wall-walk at a time. Keep your hips engaged, think active shoulders and try to walk your feet up the wall and your hands back until you make contact with your chest. Try 5 very good reps with rest after each one, then do 3 more reps trying to hold for 10 seconds in the HSPU position.

10:00 AMRAP

  • 6 Alt. DB Snatches 70/45#45/30#30/20#
  • 12 KBS 70/55#55/35#35/20#
  • 18 Plate Hug Lunges 45#25#15# (Mind your midline)

Wednesday, June 18

StrengthGreen/Blue = Deadlift – Black = Week 3/Day 3

For Time: Do all 3 combos with no “scheduled” rest. Obviously rest as needed.

  1. Squat Snatch + OHS, 20x (95/65#) / Snatch Balance + OHS, 10x (65/35#)
  2. Pull-up – T2B Combo, 30x /30 Mod. Pull-ups + 30 Leg Raises
  3. Indian Sit-up – Burpee Combo, 30x / 30 Sit-ups + 30 Burpees


Thursday, June 19

StrengthGreen/Blue = Strict Press – Black = Week 3/Day 4


18:00 AMRAP

  • Run 400m
  • 20 Wall Balls, 20/14# 10/9´14/10# 10/8’
  • 15 Push-ups
  • 10 Plate Bent over Rows, 45/25/15#

Friday, June 20

Strength – Thruster Ladder (Rest about 1:00 between sets, this is not for time so do not rush it. Focus on good form.) The weights will need to be set up post Warm-up and cleared off Pre-WOD each hour. Just 1 BB at each weight follow one another through the ladder. If you need more rest take it and let people pass you. Sets will be very short. Once you reach a weight you can’t do, then you are done and get ready for the WOD.

8 reps each @ 45/30# -> 65/45# -> 95/65#
5 reps each @ 115/75# -> 135/95# -> 155/105#
3 reps each @ 165/110# -> 175/115#

Green: Practice the Thruster with a MB then DB then BB

FGB Style (Super High Score Mode)
1:00 Rounds of each exercise:

  • D/U (ONLY Double-Unders count for reps/points)
  • KBS 35/20# (All the way vertical. KB must be straight up.)
  • Sit-ups
  • Jumping Jacks (Touch Hands in the Up position and Legs in the Down)
  • 2 CT Mt. Climbers (Toes even or past wrists)

Score = Count all reps for points

Saturday, June 21

Strength – Green/Blue = None – Black = Week 3/Day 5

Teams of 2
Start at any station, but do all 3 mini-WODs for 1 overall time:

1 partner rows 250m
Other partner does as many Burpees as possible

Switch for 4 Rounds each, record total # of burpees completed.

1 partner runs 2 laps in the backyard (20 shuttle runs if weather is bad)
Other partner does as many Wall Balls as possible 14/10# @ 10’/8′ (Everyone does lower wt. today)

Switch for 4 rounds each, record total # of Wall Balls completed.

1 partner does 100 jump rope singles

Other partner does as many Ring Rows as possible. (Heels placed directly under ring-rows. Full extension. Thumbs touch chest or shoulder at top of row.)

Switch for 4 rounds each, record total # Ring Rows.

Score = Final Time – (Total Team Burpees + Wall Balls + Ring Rows)