Week of August 18 through 23

August 17th, 2014


Class Schedule Changes
We’re cancelling the Saturday 9:00am-10:00am child care due to a lack of demand. Sorry. This does NOT affect any of our other child care times during the week.

Kid’s Classes
Our next 8 week session starts the week of September 8-12. It ends the week of October 27-31. Cost is $110 for the first child and $55 for additional siblings. Please contact Peter at peter@ftxcrossfit.com to sign your child(ren) up.


Specialty Classes
Beginner Olympic Lifting Class – Monday at 5:30pm-6:30pm.
Pull-up Clinic – Wednesday at 4:30pm-5:30pm.
Endurance Class – Saturday at 8:00am-9:00am.

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

Monday, August 18

StrengthGreen/Blue – Back Squats to the tune of Flower by Moby – 135/95# – 115/75# – 95/65# – 75/45#
Use these numbers as a guide only if you haven’t done this song before. See below for weights otherwise. 
Do not underestimate the difficulty of doing squats to the tune of this song, i.e. going down on “Sally Down” and up on “Sally Up”. Use a weight you can handle w/good form and actually keep up with the song. This is only a 3:26 long song, but…
Yes, we just did this on Friday. For those that did it on Friday or have done it before and can remember their previous effort: If you were able to keep up with the song for ALL of the squats or only missed 1 or 2, then add 10-20 lbs. this time. If you did not keep up with the song and only missed 3-5 squats, then try again. If you missed more than 5 squats, go down 10-20 lbs. We’re doing this again because doing the Sally up/down drill has a significant mental component to it. By doing it again so soon, this will give everyone a chance to push mentally and physically just a little further. Black = Week 4/Day 1

Briefing – Rationale for doing Flower today is given above. The WOD below will test your will power and endurance to go fast enough to get to the burpees.

10 2-minute rounds of:

  • 5 pull-ups10 Ring Rows
  • 10 push-ups
  • 15 squats10 Squats
  • 5 pull-ups10 Ring Rows
  • 10 push-ups
  • 15 squats10 Squats
  • Do Burpees (Hip & Chest make contact w/ ground at bottom. Hands touch overhead, body is completely vertical and feet are off the ground at the top.)

Rest 1 minute between rounds. Your score is the number of burpees done.

Tuesday, August 19

StrengthGreen/Blue = Strict Press 8-5-3-5-8 (You’re aiming to do the most weight you think you can do given the number of reps per set) / 3 sets of 5-8 reps at moderate weightBlack = Week 4/Day 2

Briefing – Today will really work the shoulders. The main WOD is there to develop technique and strength on the Clean & Jerk at the blue and black levels. At the green level this is a good opportunity for you to practice this Olympic lift or it’s two components. For beginners, we do suggest that you have attended one of our beginner Olympic lifting specialty classes. The idea is to get a chance to practice this lift versus learning it for the first time. This will give our trainers the opportunity to give guidance and tips to all participants versus focusing on a few individuals that have never done this lift.

For 10X every other minute on the minute perform the following:

  • 3 Clean & Jerks (Start at about 70% of 1RM and add weight until you fail to complete 3 in a minute. Then go down 10 lbs for the remainder of the time)
  • 3 Clean & Jerks (Use a weight at around 65-75% of your 1RM)
  • Practice 5 Cleans, 5 Jerks or 3 Clean & Jerks for form with light to moderate weight. Have your trainer help you decide which of the 3 options or combinations thereof to perform.

Alternate WOD for beginners that have never done the Clean & Jerk

For time do the following:

  • Row 1000m
  • Run 1000m (3 laps around the church)
  • Row 1000m
  • Run 1000m

Wednesday, August 20

StrengthGreen/Blue = Bench Press 8-5-3-5-8 (You’re aiming to do the most weight you think you can do given the number of reps per set) / 3 sets of 5-8 reps at moderate weight Black = Week 4/Day 3

Briefing – At the blue and black levels this is a challenging WOD with movements that require proper technique to be done well. Do a level where you can maintain proper form for the full range of motion. This especially applies to the OHS and DB hang squat cleans. If you can’t do proper form/full range of motion on these exercises, then do green and go for speed.

5 rounds for time of:

  • 5 OHS 135/95#95/65#Back Squat 75/45#
  • 10 GHD Sit-ups – 10 T2B20 Leg Lifts (Only do GHD if you can actually do proper 135/95# OHS)
  • 15 Dumbbell hang squat clean 45s/30s – 30s/20sMBSC 20#
  • 20 double-unders100 Singles

Thursday, August 21

StrengthGreen/Blue = Front Squat 8-5-3-5-8 (You’re aiming to do the most weight you think you can do given the number of reps per set) / 3 sets of 5-8 reps at moderate weightBlack = Week 4/Day 4

Briefing – A variation of the FGB concept with a focus on strength.

Heavy FGB
3 Rounds where each round consists of 5 minutes plus a minute of rest. During each of the 5 minutes in a round you will switch exercises. You are doing as many reps as possible for each exercise in each given minute.

  • Deadlift – 185/135# 135/95#95/65#
  • SDHP – 115/75#95/65#55/35# KB
  • Strict HSPUHSPUModification thereof
  • Wall Ball @ 10’/8′ – 30/20#20/14# 14/10#
  • Weighted Strict Pull-ups 20/10#Strict Pull-upsRing Rows (position feet to make it hard. You should be able to only get 8-10 per minute)

Score is # of reps completed.

Friday, August 22

StrengthGreen/Blue = Deadlift Warm-up and then do the heaviest set of 20 you can do while ensuring good form. Practice deadlift by doing 3 sets of 8-10 reps w/ moderate wt.  – Black = Week 4/Day 5

Briefing – Great endurance workout with lots of different movements.

In this WOD everyone will start at a different station (Spread out as evenly as possible). Rotate through stations in order. Run 100 yds after you complete each station. For stations 1-10 run out front to 50 yd mark and back. For stations 11-20 run 1 lap around back. Everyone will end the WOD after their final 100 yd run.

For time:

  1. 12′ Wall (Up & Over)12′ Wall (Touch Top)5x Wall hops
  2. 20 Wall Ball – 20/14# @ 10’/9′14/10# @ 10’/8′
  3. Monkey Bars20 Pull-ups or 20 Ring Rows
  4. Rope Climb 15′3x Floor to Standing
  5. 20 GHD Sit-ups20 Sit-ups
  6. 20 HSPUProgression thereof
  7. 20 Cal Row
  8. 20 D/U – 100 Singles
  9. 20 KBS 70/55#55/35#35/20#
  10. 20 Slam Balls 50/30#30/20#
  11. Cargo Net (Up@ Over)Cargo Net (Touch Top)
  12. Weaver (Full)Weaver (Climb over)
  13. High Bar (Up @ Over) 10 Pull-ups or 3 hangs of 3sec on high bar obstacle
  14. High Hurdles2 attempts at each of the 3 hurdles
  15. The Pit (Full)The Pit (Jump in)The Pit (Up side & touch top w/ both hands)
  16. 20 Burpees
  17. 20 Lunges w/ plate OH (In place) 45#25#10#
  18. Bear Crawl 40 yds
  19. 20 Tire Flips
  20. Tire obstacle


Saturday, August 23


Briefing – This is a Hero WOD that is tough all around – long and heavy. Don’t over do it on the C&J Weight. This will be a good solid finish to the week. Get good rest on Sunday.

For time:

  • Run 1 mile (4 laps around church + 1 loop in driveway)
  • 21 Clean and jerks 155/115#135/95#96/65# – Slamball 50/30#
  • Run 800 meters (2 laps around church)
  • 21 Clean and jerks 155/115#135/95#96/65# – Slamball 50/30#
  • Run 1 Mile (4 laps around church + 1 loop in driveway)


U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.