Week of December 28 through January 2

December 29th, 2015
by:

Announcements

On New Year’s Eve we’ll be open only from 9am-11am. We will be closed on New Year’s Day. All other days will follow normal schedule.

New membership level – As of January 1st we will be offering a new level of membership – unlimited plus ($225/mo). This includes all the benefits of our regular unlimited membership plus a free beverage each time you workout (max 1 per day), storage cubbie for personal gear, 1 hour per month of personal training, and storage of a personal bar.

Grand Opening and Open House – On Saturday, January 9th from 8am-3pm, we will be hosting our Grand Opening for our new location. It will be an Open House with WODs, food, drinks, music and activities. If you know someone that should try and do CrossFit, then invite them. We will be having an Introductory class every hour.  Please see the Events on this page and our FB Event page for more information. Hope to see you all there. Don’t miss it!

FTX Box Etiquette – Now that we’ve moved into our new location it’s time to remind everyone of some of our rules & guidelines. Also, since we’ve grown we have to do somethings differently that what we used to do given our larger space, new equipment and larger number of members.

  1. Keep chalk in the buckets. Do not put the chalk balls on equipment or toss/set them on the ground.
  2. Clean up after yourself. This includes putting away any equipment you get out. If you remove any safety catches or J-cups from the rigs, then please put them back when you are done. Also, wipe down equipment you sweat on or get chalk on.
  3. Please take care of our facility. Do not lean any equipment against the walls. Everything has its place, and if you don’t know where it goes – just ask.
  4. Take care of our equipment. Please use equipment only for its intended use. Do NOT drop bars from overhead. Guide bars down to at least waist height. This reduces wear and tear on the weights, but also reduces the chances of the weights bouncing into something or someone. No dropping empty bars, and this includes pulling off the bumper plates in such a way that the bars drop to the floor. If you use a 45# bar and you drop it, then you must have at least 15# bumpers on each side. Otherwise use the 15# training bars.
  5. Storage of personal equipment. Please take all personal items home each day. Do not leave workout gear, clothing or toiletries.
Personal Training – What is it? What does it include? When most think of personal training they think of doing a workout 1-on-1 with a trainer. While we do offer that, our personal training sessions can be used for much more:
  • Custom programming – For those that need or want custom programming. Custom programming for many is creating a plan to supplement our regular programming to help with weaknesses and/or go to the next level. It is also for those that for one reason or another need a lot of customization due to a particular physical need or condition.
  • Nutrition counseling – We’ll help and guide you with your diet. We’ll monitor a diet journal and make appropriate suggestions. We can offer meal planning and more.
  • Goal setting – We’ll sit down with you and develop a plan for achieving specific goals and objectives over a 1-6 month period.

Seven Sons Farms – Our next delivery is this Saturday, January 23rd. Last day to order was this Monday, January 18th. Check out their website here for more information and pricing. No amount of exercise can overcome a bad diet. Do yourself a favor, you workout hard so make sure you feed your body quality fuel.

WODs

For full details on WODs please see Wodify.

Monday – Thrusters / Med. long WOD w/ HSPUs, Cleans, Front Squats & OTB Burpees.
Tuesday – Snatch Press & Strict Press / Med. long WOD of Wall Balls, Russian KBS, Box Jumps & T2Bs.
Wednesday – Deadlift & Snatch-grip Deadlift / FGB style WOD w/ Rowing, Hang Snatches, Scotty Bobs, SDHPs & Slam Balls.
Thursday – Open 9am-11am. “Barbara”
Friday – Closed. Happy New Year!
Saturday – Ft. Squat, Push-press & Weighted Pull-ups / “Fran”