Note: This Friday we are closing 1 hour early due to a special event. Last class will be 5:30pm – 6:30pm.

Upcoming Events

7th Anniversary Party
This 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.

Strength / Skillwork

None today

WOD

For time:

“Annie”
50-40-30-20-10
Double-unders
Sit-ups

Scaled = 150-120-90-60-30 Singles

– No measure –
Do 4 rounds of:
10 DB Standing Ft. Flyes/Raises
10 DB Standing Lateral Flyes/Raises
10 DB Seated Reverse Flyes/Raises
8 DB Bicep Curls
5-20 GHD Sit-ups
8 Good mornings

Do the Flyes one right after each other without rest in-between. These will be done with a pretty light wt., especially the reverse flyes.
Do 10+ reps of GHD sit-ups on any given round only if you are used to that volume. Be careful!
Record wt. on good mornings, but stay on the light side.

Elements

Do 3 rounds for time of:
500m Row
20 DB shoulder piston press 20s/15s (1ct)
25 Sit-ups
:30s Plank Hold

Piston presses are essentially a strict press, but where you only press with one arm at a time. You alternate and start pressing as the other arm comes down.
Include the plank hold time in your overall time.