Week of April 3 through 8

April 2nd, 2017


Expanding our classes with Burn!, FTX Gold, Family WOW and an additional Kids’ class

Burn! – Cardio focus with non-stop action throughout the whole class. You will run, row, bike and jump to fun workouts that will also include slam balls, medicine balls and light weights. These workouts are designed to Burn! those calories. Tuesdays and Thursdays at 9am. This week’s Burn! classes are free, i.e. won’t count against attendance limits in Wodify!

FTX Gold – Designed to help build and restore flexibility, balance and core strength while increasing the ability to function in daily life without pain. The class combines elements of core, yoga, Pilates, endurance training principles, TRX suspension training technology and CrossFit. All this specifically targeting the needs of 55+ year olds.

Family WOW (Workout of the Week) – A workout suitable for the whole family (5-99 years old). We invite parents and kids to workout together on this one, but not necessary. Adults don’t need to bring the kiddos and kids 8 and up don’t need to bring their parents. Fun for everyone! Saturdays at 10am.

Kids’ Classes Expanded – We will now offer a kid’s class again on Friday’s at 4:30pm.

Upcoming Events

Autism Speaks WOD – Saturday, April 8th from 10am-1pm. More info here.
Open Party & Potluck
– Saturday, April 8th @ 5pm-7pm and then we head to Wheaton Bowl from 7pm-?? More info here.
Fire Team Challenge & Fundraiser – Saturday, June 3. More info here.


Seven Sons Farm

Next delivery is Saturday, April 29th. Order by Monday, April 24th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? 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.

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Order here.

Specialty Classes

Tuesday 7:30pm – CYoga
Wednesday 2:30pm – FTX Gold (55+)
Saturday 10:00am – Family WOW!

CrossFit WODs

For full details on WODs please see Wodify.

Monday – C&J / KB Tabata WOD
Tuesday – Snatch / Team WOD w/ Ball Slams & Box Jumps.
Wednesday – Back Squat / Chipper w/ T2B, C2B, HSPU, Pistols & Lunges.
Thursday – Cleans / IWT Training w/ Cleans & Step-ups.
Friday –  Shoulder Press / 12 min. AMRAP w/ Squats & T2B.
Saturday – Two 10 min. AMRAPs w/ 1) Push-ups, Lunges & Ball Slams 2) D/Us/Singles, Russian Twists & Pull-ups. (Only regular class Saturday is at 9am. Autism Speaks WOD from 10am-1pm).

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 – 15 min. AMRAP w/ Russian KBS, Row & Box Jumps.
Tuesday – 15 min. AMRAP w/ Running, Ball Slams & Box Jumps.
Wednesday – 18 min. AMRAP w/ Singles, Ring Rows, Push-ups, Squats & Lunges.
Thursday – Longer WOD w/ Row, Hanging Knee Raises & Step-ups.
Friday – 16 min. AMRAP w/ Running, Burpees, Goblet Squats & Flutter Kicks.
Saturday – No Elements on Saturdays.