Announcements

Specialty Classes
SMR Class – Monday at 5:30pm-6:30pm. Many of you could really use this class to help you with your cool downs and recovery, which will most importantly prevent injuries.
Endurance Class – Wednesday at 5:30pm-6:30pm.

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
Click here to learn more about our strength program in our FAQ section.

Monday, June 23

Strength – Green/Blue = Back Squat & Front Squat – Black = Week 4/Day 1

WOD
Tabata
Each round consists of 20s work : 10s rest
8 rounds of each exercise. No additional rest between exercises.

• Burpee Tuck Jumps (Knees higher than hips on tuck jump)
• T2B – Leg lifts
• 4-count Mountain Climbers (Toes go even or past wrists)
• 2-count alternating jumping lunges

Tuesday, June 24

Strength – Green/Blue = Strict Press – Black = Week 4/Day 2

WOD
For time (partition as needed):

• 100 push-ups
• 100 KB 1-arm snatches 55/35# – 35/20#
• 100 Floor wipers 135/95# – 95/65# – 65/35#
• 100 sit-ups

Wednesday, June 25

Strength – Green/Blue = Work on rope climb technique – Black = Week 4/Day 2

WOD
Tommy V

• 115/75 pound Thruster, 21 reps
• 15 ft Rope Climb, 12 ascents
• 115/75 pound Thruster, 15 reps
• 15 ft Rope Climb, 9 ascents
• 115/75 pound Thruster, 9 reps
• 15 ft Rope Climb, 6 ascents

Green version – Do Thrusters with 65/35# and do 3x ground-to-standing.

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008.

Thursday, June 26

Strength – Green/Blue = Bench Press – Black = Week 4/Day 3

WOD
Run 1 mile for time

Then do the following strength routine (No time factor)

• Dumbbell Flys – 2 sets of 8
• Weighted dips – 5-5-3-3
• Triangle Pushups 30 reps as unbroken as possible

Friday, June 27

Strength – Green/Blue = Deadlift – Black = Week 4/Day 4

WOD
Run 400m / Rest 4 minutes / Run 400m

Then do the following strength routine (No time factor)

• Straight leg deadlifts – 3 sets of 8
• Good mornings – 2 sets of 10 (Green skip this)
• Back Extensions – 20 reps
• Hip Extensions – 20 reps
• Hip/Back Extensions – 20 reps

Saturday, June 28

Strength – Snatch 8-5-5 (Light weight) / Snatch 8-5-5-3 / Snatch 8-5-3-1-1

WOD
The Ghost
6 rounds of:
1 minute of rowing (calories)
1 minute of burpees
1 minute of double-unders (D/U only)
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Robert “The Ghost” Guerrero