Week of October 8 through 13

October 7th, 2018

Upcoming Events

7th Anniversary Party
Saturday, October 27th at 6pm


Fun for the whole family! Great food and better company.
Wear a costume (please keep it family friendly) and come for a great annual event.
The party is FREE and all are welcome – past, present or future members of FTX and their families and friends!
However; if you’re joining us for dinner, then purchase meal tickets here in advance so we can get an accurate count and get the right amount of food.

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 starting a variant on the 5-3-1 Strength Program. For more information on this Strength Program see this website (Note the author uses some strong language). The 5-3-1 Strength Program is a well-known and proven system. We have used it at FTX on many an occasion with positive results. We are going through one cycle of it now, will do something different in November and will be back to 5-3-1 in December.

This upcoming week starts with a really fun and popular benchmark chipper – “300”. From there you will see a good spread of traditional CrossFit WODs with a non-measure day thrown in to work on core, gymnastics and the OHS. For many the OHS is a weakness. Having it on a no measure day takes the time pressure out of the equation and allows for focus on technique and full range of motion. This month you’ll see about one WOD per week that involves rope climbing. This is to specifically emphasize an important and highly beneficial skill for our FTX members. If you can’t climb a rope, keep working at it and get help from our trainers. We’ve already had quite a few get their first rope climb last week!

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!