Week of June 30 through July 5

June 29th, 2014


July 4th Hours
We will only be open from 9am-11am.

Specialty Classes
SMR Class – Monday at 5:30pm-6:30pm.
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 30

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

20 minute AMRAP

  • 8 Strict Pull-ups16 Ring rows
  • 8 Box jumps, 36″/30″30″/24″20″/16″
  • 12 Kettlebell swings, 70/55#55/35#35/20#


U.S. Army Major Thomas E. Kennedy, 35, of West Point, NY, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, CO, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan.

He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

Tuesday, July 1

StrengthGreen/Blue = Back Squat- Black = Week 1/Day 2

Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds. The stations are:

  1. Wall-ball: M=2014 /W=1410 pound ball, 10/8 ft target. (Reps)
  2. Sumo deadlift high-pull: M=7545 /W=6030 pounds (Reps)
  3. Box Jump: M=20″ /W=16″ box (Reps)
  4. Push-press: M=7545 /W=6030 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “switch,” the athlete/s must move to next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.<

Wednesday, July 2

StrengthGreen/Blue = Strict Press- Black = Week 1/Day 3

5 Rounds
Each round do 30s of Thrusters and 90s rest

  • Focus on form/technique and use light weight
  • 95/65#
  • 135/95#
  • 155/115#


5 Minute AMRAP
(This one is short, so give it your all!)

9 Burpees
18 KBS 70#/55#55#/35# 35#/20#

Thursday, July 3

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

Snatch high-pull – Learn it and practice with light weight – 5 sets of 5 with moderate weight – 5 sets of 3 working up to 110% of 1RM Snatch Weight


5 Minute AMRAP
(This one is short, so give it your all!)

8 Push-press 135/95# – 115/85# – 95/65#65/35#
18 Air Squats
8 T2BLeg Lifts

Friday, July 4

We will only be open between 9am and 11am today.


If you’ve never done the obstacle course keep the following in mind: It will take us about 1 hour to show you all the obstacles. If you want to also run the whole obstacle course, then plan on 2 hours. But, just practicing the O’Course obstacles is a workout in and of itself.

Obstacle Course Challenge
The course has two components – an indoor portion with an immediate transition to an outside portion:

Indoor portion:

  1. 10 Ground to Overhead of 3/4 Bodyweight /10 Wallball 20#/14# at 10′ and 8′
  2. 20 Burpees
  3. 30 Situps
  4. Traverse parallel bars (10 dips )
  5. Climb over 12′ Wall / Climb up and down 12′ Wall / 5 wall hops
  6. Go under 12′ Wall
  7. Cross Monkey Bars (15 Pull-ups)
  8. Climb 15′ Rope x2 (Ground to standing 5x)

Outdoor portion:

  1. 200m run*
  2. Climb Cargo Net (Up and Over) / Climb Cargo Net and just touch top bar / Climb 1/2 way
  3. 200m run*
  4. Weaver obstacle (Climb over weaver obstacle, i.e. no weaving)
  5. 200m run*
  6. High bar obstacle up and over / High bar obstacle just grab high bar
  7. 200m run*
  8. Body hurdles obstacle
  9. 200m run*
  10. The Pit obstacle (Go up one side and slide back down)
  11. 200m run*
  12. Tube Obstacle
  13. 200m run*
  14. Tire flip 10x
  15. 200m run*
  16. Tire obstacle
  17. 200m run*
  18. Balance beam obstacle
  19. 200m run*
  20. Sled Drag 100m w/ 90lbs men and 60lbs women
  21. 1000m run (2 laps around church)

* On five of the ten 200m runs you will carry one of the following objects. Carry each one once in any order you choose. You choose when you’ll carry an object.

  1. 60#/40# Bag / 40#/20# Bag
  2. Tire
  3. 45#/30# DBs/ 35#/20# KBs
  4. Wood Palette / Chair
  5. Tub of water

In case of rain, we will do the indoor portion 3x with 5-7 minute rests in between.

Saturday, July 5


We will be doing the Obstacle Course again. See above. Great opportunity to run this back-to-back and really work on getting the fastest time possible.


Read the NY Times Editorial article here about Gyms adding Obstacle Courses. FTX CrossFit gets a mention.