Week of November 3 through 8

November 2nd, 2014
by:

Announcements

Thanks to all of you that have verified their profile, entered their payment information and signed the waiver and contract in Wodify. A few of you still have to do one or more of these. If you need help, then please let us know and we’ll be glad to assist.

Specialty Classes

The following is a schedule of the current Specialty Classes. Whenever we add a new one you will see it here in our weekly announcements, on our website schedule and on the Wodify schedule. Please remember that you have to register on Wodify for the Specialty classes. We recommend you do so for our regular classes, but for the regular classes it is not mandatory. For Specialty classes you need to register no later than 7:30pm the night prior to the class. You can register as much as a week in advance. If there are no registered participants, the class will be cancelled automatically. Also, most Specialty Classes will have smaller attendance limits.

Mondays – 5:30pm – 6:30pm – Gymnastics clinic – This specialty class is for anyone interested in improving any of the following movements: pull-ups, muscle-ups, T2B, K2E, HSPU, ring dips and handstand walks. This class consists of hand-ons instruction for improving technique and efficiency in these movements.

SMR Certification Course December 6-7

All participants receive 8 hours of hands-on instruction per day in the Alexander Method of SMR, digital & printed copies of the Level 1 or Level 2 RumbleRoller Certification manual (Written instructions with full-color pictures and anatomical illustrations in a 102-page or 300-page workbook), and a Beastie ball and base from RumbleRoller.

For more information and sign-up go here.

Weekly WOD Summary

Monday – Snatch Breathing Ladder – 1:00 ON/OFF, 8x of: Ind. S/U, Burpee, Jump Rope
Tuesday – 1RM Back Squat-  20:00 Time Cap Chipper: Hollow/Arch, Snatch, Box Jump, KBS, P/U, Row
Wednesday – 1RM Deadlift – 16:00 AMRAP: Dip, Mt. Climber, Lunge
Thursday – 1RM Shoulder Press – EMOTM Clean + AMRAP Burpees
Friday – Behind the neck Pull-ups – 3:00 ON/OFF, 3x of: DB Combo Rep
Saturday – NEW Prisoner Break!

Remember: Do NOT attempt 1RMs if you haven’t been lifting regularly for at least the past 4 weeks at least 3 times per week. If you haven’t been lifting regularly, then just do 3-5 sets of 5-8 reps of the given exercise at a moderate weight. Attempting 1 & 3 RMs without adequate preparation is a recipe for injury!

FTX CrossFit Fall Apparel Line

Here’s our new line for Fall designed by BoxRat! We will take orders from Nov. 15th until Nov. 30th. Order information will be announced soon.

Unisex Hoodie

Unisex Hoodie

Men's Shirt

Men’s Shirt

Women's Shirt

Women’s Shirt

Skull Cap

Skull Cap