Week of August 25 through 30

August 24th, 2014


No childcare on Monday, August 25th. Sorry!

Class Schedule Changes
The schedule will change slightly as of next week – September 2. The only changes are that we are taking off the “Intro” Classes on Monday mornings at 5:30am and Tuesday at 10:00am. This does NOT affect any of our regular classes.

Specialty Classes
Pull-up clinic on Mon. @ 5:30pm-6:30pm
Intermediate Olympic Lifting on Wed @ 4:30pm-5:30pm
Beginner Olympic Lifting on Friday @ 4:30pm-5:30pm

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.



Honored Prairie/ Seven Sons
Our next delivery is Saturday, September 6th. Your last day to order is Monday, September 1st.
Honored Prairie/Seven Sons has a completely redesigned website that is much easier to use. We can’t emphasize enough the importance of all three aspects of a healthy life – diet, rest, and exercise. If any one of those is neglected, then sooner or later you will pay. The saying that “You are what you eat” is more true today than ever given all the pesticides, herbicides, hormones, antibiotics, artificial ingredients, GMOs, sugar and other chemicals/contaminants that are found in our food.
Do yourself a favor and eat the highest quality meats, eggs, and dairy at very competitive prices delivered to you at FTX CrossFit.
It’s as easy as 3-2-1-Go!
3 – Go to the website
2- Pre-order online
1- Choose Carol Stream (FTX CrossFit) as your pick-up location
Go – Pick-up and pay for your order at FTX CrossFit

If you have any questions please call Jennifer Schwartz at (630) 981-4965

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

Monday, August 25

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

Briefing – An Oly strength workout with cardio interval training mixed in.

4 Rounds of:

  • 5 Squat Snatches 135/95#5 Power Snatches 95/65#5 High Pulls 65/35#
  • 20 Wall Ball 20/14# @ 10’/9′14/10# @ 10’/8′
  • 20 Wall Ball Sit-ups 20/14#14/10#
  • Rest 1 Minute

Tuesday, August 26

Strength – None

Briefing – A classic CrossFit WOD that gets the whole body.

“Filthy Fifty”
For time:

  • 50 Box jump, 24/20 inch box
  • 50 Jumping pull-ups
  • 50 Kettlebell swings 35#/25#
  • 50 Steps of Walking Lunges
  • 50 Knees to elbows
  • 50 Push press, 45/30 pounds
  • 50 Back/hip extensions
  • 50 Wall ball shots, 20/14 pound ball
  • 50 Burpees
  • 50 Double unders/200 Singles

Members that have been doing CrossFit for less than two weeks or 8 sessions should do no more than 30 or so reps per exercise. Do these in any order. Drop dead time is 40 minutes.

Wednesday, August 27

StrengthGreen/Blue = Bench Press / Weighted Pull-ups 5-5-5-5Practice pull-up progression  Black = Week 1/Day 2

Briefing – A solid medium length endurance workout after push/pull strength.

For time perform the following in any order:

  • Run 1 Mile
  • Row 1500m
  • 500 D/U – 1000 Singles

Thursday, August 28

Strength (Do the strength portion after the Bear Complex) – Green/Blue = Front Squat  – Black = Week 1/Day 3 –

Briefing – This is a great strength workout that forces a solid transition from the phosphagen to the glycolisis energy systems. To maximize the best use of these systems your rest between rounds should be about twice the amount of time it took you to do 1 round of the Bear Complex.

“Bear Complex”
3 to 5 Rounds of 7 reps
1 Rep is all of the following:

  1. Hang Power Clean
  2. Front Squat
  3. Push-Press
  4. Back Squat
  5. Push-Press

1st clean maybe a Power Clean from Ground

Pick a weight where you can do all 7 reps in a given round without putting down the bar. Record time and weight for each round. It only counts if you didn’t put the weight down during the 7 reps.

Same as above, but don’t keep track of time.

Just record weight. Go slow.
Use a pace and weight that is reasonable.
Ensure that your mechanics are solid.


Friday, August 29

Strength (Do strength after WOD) – Green/Blue = Back squat / Weighted Ring Dips 5-5-5-5 – Practice Ring Dips w/ or w/o bands – Black = Week 1/Day 4

Briefing – Classic CrossFit Benchmark WOD.

For time:
21-15-9 Reps of

  • Deadlift 225/155# – 185/115#135/95#
  • HSPUProgression thereof

Saturday, August 30


Briefing – Summer is coming to an end and we want to make sure we take advantage of the nicer weather while we can, and hence we’re running the O’Course again. We’ll try to get the full courset in 2-3 more times this year.

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. Sled Drag 100m w/ 90lbs men and 60lbs women
  2. 10 Ground to Overhead of 3/4 Bodyweight /10 Wallball 20#/14# at 10′ and 8′
  3. 20 Burpees
  4. 30 Situps
  5. 10 Ring Dips – 10 Box Dips
  6. Climb over 12′ Wall / Climb up and down 12′ Wall / 5 wall hops
  7. Go under Chicken Wire Obstacle
  8. Cross Monkey Bars (15 Pull-ups)
  9. 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. 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.