Week of January 19 through 24

January 18th, 2015


Specialty Classes

Sign-up is required for our specialty classes. You must register for these classes a minimum of 12 hours in advance on Wodify.
Gymnastics movements class – Monday 5:30pm – Improve your pull-ups, dips, HSPU, handstand walks, etc.
Strength/Flexibility (Yoga) class – Tuesday at 5:30pm and 6:30pm.
Rowing Class – Wednesday at 5:30pm and 6:30pm.


Health Challenge

Last Monday we  started a health challenge for our members that will run through February 28th. This Tuesday will be your last chance to join us. The top 10 members with the most points will get prizes. We’ll announce the prizes this week. $5 cost to participate. All entry fees will go towards prizes! Plus we’ll have extra prizes on top of that!
Each member will score points for accomplishing the following during the challenge period:

  • 100 pts – Sign-up for the CrossFit 2015 Open (Everyone can do it!)
  • 30 pts – For each of 3 goals met. Everyone doing the challenge will set 3 goals in conjunction with a trainer. For each of your goals that you meet, you get 30 points.
  • 1 pt – For each class you attend at FTX.
  • 3 pts – For each PR (a gold star in Wodify). screenshot-app.wodify.com 2015-01-09 08-23-16
  • 1 pt – For each day you journal your diet in Wodify you get 1 pt. (See video here on how to use the Wodify Journal feature.)
  • 3 pts – For each day you avoided any added sugar in your diet. You must journal to be able to get these points. Only exception is 1/2 tsp. of raw honey is allowed per day. Natural sugar in fruit is OK. All of the following are added sugar:
    Sucrose, Maltose, Dextrose, Fructose, Glucose, Galactose, Lactose, (and pretty much any ingredient ending in -ose), High fructose corn syrup, Glucose solids, Agave, Cane juice, Dehydrated cane juice, Cane juice solids, Cane juice crystals, Dextrin, Maltodextrin, Dextran, Barley malt, Beet sugar, Corn syrup, Corn syrup solids, Caramel, Buttered syrup, Carob syrup, Brown sugar, Date sugar, Malt syrup, Diatase, Diatastic malt, Fruit juice, Fruit juice concentrate, Dehydrated fruit juice, Fruit juice crystals, Golden syrup, Turbinado,  Sorghum syrup, Refiner’s syrup, Ethyl maltol, Maple syrup, Yellow sugar.
    Sugar is in almost anything with an ingredient list 🙂
  • 1 pt – For each day you avoid alcoholic beverages – 1 glass of wine (6 oz) is permitted per day.
  • 5 pts. – Per pic you e-mail us per week of our members CrossFitting. Once per week per member only. Send pics to trainer@ftxcrossfit.com or post to instagram with #FTXCrossFit. Pics can be taken anywhere.

Weekly WOD Summary

Monday – Shoulder Press / Chipper Team WOD.
Tuesday – Front Squat / FGB Style WOD – K2E, OHS, KBS, Burpees & D/Us.
Wednesday – KBS skillwork / Chipper w/ Lunges, Wall Balls, D/U or singles, HR Push-ups, T2B & DB Snatches.
Thursday – Deadlift / Two 8 min. AMRAPs w/ Pull-ups, K2E & Push-ups and Rope, Thrusters & Burpees.
Friday – Back Squat / 11.5 Open WOD.
Saturday – Ring Dips  / Med. Short Metcon w/ rope climb, push-ups, row/airdyne and Mt. Climbers.