Week of October 1 through 6

September 30th, 2018

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. The next one is Monday, October 1st. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity! We are starting a new section of the Bible (Joshua – 2 Kings). The Kingdoms Book is available for free to those participating.


Specialty Classes This Week

Yoga – Tuesday at 7:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, October 27th. Order by Tuesday, October 23rd.
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.

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

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We’ll post next day’s WOD here the day before.

This week, in regards to our strength cycle, we are in a “de-load” week. We just finished a 6 week cycle and will begin a new 4 week cycle next week. This week we are focusing on different strength movements to give a little variety and give your body a break from the more traditional barbell strength/power-lifting movements.

Over the past few weeks we’ve focused a little more on WODs that emphasize our Anaerobic Glycolysis. (Read about the different energy pathways here.) In other words, we had WODs that had work periods in the :30s-3:00m range. This is the pathway most often required for sports and life’s emergencies. Very few activities in our daily life really utilize Aerobic Glycolysis, which are workouts consisting of work periods in excess of 2-3 minutes. Also contrary to popular belief, aerobic exercise is NOT really the best for fat burning and developing an athletic body. In fact, the best way to get that “beach” body is to lift weights, build muscle and increase our overall metabolism. Of course there is a lot more to it, especially what is required on the diet/nutrition side to complement this. But all this to say, that we gave a focus to a certain energy pathway over the past few weeks.

This month we will have a pretty balanced split between the various energy systems. You will see a good mix of WODs with some shorter cycles (1-5 min. rounds) to longer WODs (a few over 30 min.) Almost every week there is a non-measure day with a focus on core work and weighted gymnastic movements. You will also see 1-2 “benchmark” WODs per week to allow you to better prepare for “high intensity” by having a prior time to beat and improve upon. One thing you will see this month are a few advanced WODs to really challenge some of our more experienced CrossFitters, but on those days we’ve programmed more options as well. At FTX CrossFit we have a wide-range of athlete abilities and we want to ensure everyone can progress – from beginners to the most advanced. The strength cycle this month is a variant of the 5-3-1 program. Overall this month should give everyone a good GPP boost with some unique challenges mixed in.

It is our hope you enjoy this week’s programming of functional movements that are constantly varied and meant to be done at high intensity. Keep in mind that quality of movement and range of motion come before going heavier and faster. Train smart!