Week of January 26 through 31

January 25th, 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 – None this week. Will resume next week.
FTX CrossFit Competitors Open Prep – Saturday 12:00pm – 1:30pm. For those that want to do a WOD in a competitive and fun environment. This is for those that have been doing CrossFit for awhile and are planning to do the Rx WODs during the Open. (No sign-up required for this one – just show up.)

Health Challenge

We are starting our third week of our health challenge. You all are doing awesome. We keep seeing great stuff. Keep it up.

Weekly WOD Summary

Monday – HSPU skillwork / 5 Rd. WOD Snatches, D/U or Singles & Burpees.
Tuesday – OH Squat / AMRAP DB Piston Presses, Slam Balls & Ring Dips.
Wednesday – Long endurance WOD w/ lots of bodyweight movements.
Thursday – Clean & Jerk / 12.3 WOD.
Friday – Back Squat / Two short AMRAPs w/ 1) SDHP & Pull-ups 2) Row & Squats.
Saturday – Deadlift and SLDL / Short WOD w/ KBS, Push-ups & Pull-ups