Week of December 5 through 10

December 4th, 2016

Upcoming Events

FTX Christmas Party – Friday, December 9th – (6:00pm-9:00pm).
Last Name A-L = Bring a main dish to share
Last Name M-S = Bring 2 small appetizers or side dishes to share
Last Name T-Z = Bring a dessert to share

If you’ve got a signature dish you like making but it doesn’t fit with the above last name “assignments”, go ahead and trade with someone or just do it. 🙂
Bring your own adult beverages.

No RSVP necessary. Just come and join the fun!


Specialty Classes

CYoga – Tuesday 7:30 pm.

Seven Sons Farm

Next delivery is Saturday, Dec. 17th. Order by next Monday, Dec. 12th.
We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

Cinderella Paleo

Are you looking to eat healthier! Here’s an easy solution.


Tasty ready to eat meals made from fresh ingredients – quality grass-fed meats free of antibiotics and hormones, and locally grown vegetables that are organic where possible.

Also serving healthy kids’ lunches!

Order here.

CrossFit WODs

For full details on WODs please see Wodify.

Monday – Back Squats / Partner Fran variant.
Tuesday – Snatch / WOD w/ M/U, Snatch, OHS, OTB Burpee & Box Jump.
Wednesday – Deadlift / Tabata w/ Cleans, T2B, Deadlift & Wall Ball.
Thursday – Clean Skillwork / IWT w/ Clean & Step-ups.
Friday – Bench Press / Short WOD w/ Pistols & HSPU.
Saturday –  The FTX 12 Days of Christmas WOD 2.0 Version. (Yes, we have two versions, because 1 isn’t enough!)

Elements WODs
Great for beginners and advanced CrossFitters alike.
(Note: These WODs can also be done as an alternate during our regular classes as well. These WODs focus more on body weight movements, light weights, no barbells, and are more cardio focused.)

Monday – Longer WOD w/ Wall ball, Ring Row and Rowing.
Tuesday – WOD w/ Ring Row, Bench Dips, Alt. light DB Snatches, Burpees & Box Jumps.
Wednesday – 25 min. AMRAP w/ Wall Ball, Leg Raises, Deadlift and Rowing.
Thursday – Cardio WOD w/ MBSC, Step-ups & Jump Rope.
Friday –  18 min. AMRAP w/ Banded Pull-ups, Shoulder Push-ups & Air Squats.
Saturday – No Elements class/WOD on Saturdays.