Wednesday May 11

May 10th, 2016
by:

Announcements

Dragon Boat Racing – Saturday, June 11. (Non-mandatory practice on Sunday, June 5th). Sign up at FTX. Deadline to sign-up is 5/15. Talk to any of our trainers. Space is limited to 20 persons. $35 ea.

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

Strength / Skill work

IWT #1
2 Rounds

  • 8 Weighted Pull-ups
  • 2:00 Burpees
  • Rest 2:00

Record total Burpees from both rounds.

Competitor: 40+ Lbs. added Wt.
Athlete: 5-35# added Wt.
Health: Use thinnest band possible.

IWT #2
2 Rounds

  • 10 HSPU
  • 2:00 Box Jumps
  • Rest 2:00

Record total Box Jumps from both rounds.

Competitor: Strict
Athlete: Kip
Health: Shoulder Push-up or Abmat(s)

WOD

Rest 5:00 between Strength WODs and the circuit

Focus on Efficiency: No Measure, 4 Rounds of:

  • 400m Run
  • 15 K2E

MensGrayFireTeamShirt

Men’s Competitor Shirts for the Fire Team Challenge & Fundraiser