Events

Rep Your Gym Competition – This Saturday.
Note: We will only have regular classes at 8am and 9am this Saturday.

2017 CrossFit Open – It starts in less than two weeks! This year we have a bunch of stuff planned for the Open. Check out our 2017 FTX CrossFit Open page here for more information. It will be a fun time. Don’t miss out. Register here today!

Strength / Skillwork

Pistols
MAX each leg separately, add reps together,
Progressions:
to a box, 2×3/3
Holding a beam, 2×3/3
1 leg high step-up, 2×5/5
2 legs to 1 leg, 2×3/3
Rx is do as many on one leg as possible. If/when you put other foot down, then you switch. You are then done when opposite foot is put down.

WOD

IWT
5 Rounds of:

• 6 Hang Snatches
• 2:00 of Step-ups

Rest 2:00 between rounds
Suggested progression on Snatch: 50-60-70-80-85%
Count heaviest unbroken set of 6 Snatches as points.
115# Snatch = 115 reps in score. Add your best 2 rounds of step-ups to this. 46 + 51 = 97
Total Score = 115 + 97
Total score = 212

Elements

5:00 AMRAP

• 12 Alt DB Snatch, 20/15#
• 120 Singles or 30 D/U (Count 30 points here)

5:00 AMRAP

• 12 Ball Slams, 20/15#
• 12 Calorie Bike

5:00 AMRAP

• 12 DB Lunges, 20s/15s (a pair)
• 12 Calories Row

NO REST! in between AMRAPs