Announcements

Specialty Classes
SMR Class – Monday at 5:30pm-6:30pm.
Endurance Class – Wednesday at 5:30pm and Saturday at 8:00am.

Schedule Updates
Next Monday the 14th you will see some updates to our schedule.

• We will be switching to having 5 different introductory “Intro” classes. This will mean that there will be a lot more of them available on the schedule. Only one will be mandatory, but we will highly recommend beginners to do all 5. Each one will have a different focus. After all 5, beginners will have been exposed to most of the core CrossFit movements.
• Childcare – We will have childcare available for our 10 am classes M-T-W-Th-F and also our 9am classes on M-W-F-S. Cost will be $3/child per class or $15/child for the whole month. This will be for Ages 18 months – 7 yrs. old.

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.

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Monday, July 7

Strength – Green/Blue = Back Squat & Front Squat – Black = Week 2/Day 1

WOD
8 Minute AMRAP

• 10 Shoulder to overhead 140/100# – 115/75# – 75/45#
• 10 Deadlifts 140/100# – 115/75# – 75/45#
• 30 D/U – 100 singles

Tuesday, July 8

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

WOD
Five rounds for time of (Time cap 20 minutes):

• 200 yds – 50#/30# slam ball overhead – 20#/10# slam ball overhead
• 30 Wallball shots, 20/14# @ 10’/9′ – 14/10# @ 10’/8′
• 40 meter farmer carry  70#/55# KBS – 45/30# DBS – 35/20# KBS

Please don’t drop slam balls, dumbbells or kettlebells outside. Set them down gently. Please clean off dirt after the WOD. Thanks for helping us keep FTX gear in top shape.

Wednesday, July 9

Strength – Jerks Practice & Learn – 5-5-5-5 – 5-3-3-1-1

WOD
4 minute AMRAP of:

• 10 power snatches 75/55#– 55/35#
• 10 T2B – leg lifts

Rest 1 minute

4 minutes of:

• 10 KBS 55/35# – 35/20#
• 10 burpee box jump overs 24/20”– 20/16” – 16/12”

Rest 1 minute

Repeat the above 2 AMRAPs

Score is total # of rounds + extra reps completed

Thursday, July 10

Strength – Green/Blue = Bench Press – Black = Week 2/Day 3

WOD
4 rounds for time of:

• 10 hang cleans 135/95# – 115/75# – 75/45#
• 20 Pull-ups or ring-rows
• 300 yd run

Friday, July 11

Strength – Green/Blue = Deadlift – Black = Week 2/Day 4

WOD
For time 15-12-9-12-15: (Time cap 20 minutes)

• Clusters (squat clean thruster) 115/75# – 85/55# – Thrusters 55/35#
• Ball slams 50/30# – 30/20# – 20/10#

Score is time or # of reps completed

Saturday, July 12

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

WOD
For time:

• Row 20 calories
• 30 Burpees
• 40 T2B or Leg Lifts
• 50 2-CT ScottyBobs 45/35# – 35/20# – 20/12#
• 100 foot Overhead walking lunge 45/25# – 25#/15# plate
• 400m Run