Week of February 11 through 16

February 10th, 2019

This week is Friends & Family Week

Bring your friends to any of our classes this week for free! They will need to register in our system and sign our electronic waiver, so make sure they arrive 15 minutes before the class starts to complete this process. Thanks!

Upcoming Events

The CrossFit Open


The 2019 CrossFit Open starts on February 21, 2019 and ends 5 weeks later on March 25, 2019.
Register here. It costs $20.
We will have our Open Announcements each Thursday at 7pm during the 5 weeks. As in year’s past, we will have our on head-to-head line-up each week. This year we are adding a twist by having a theme each week. Do the Open WODs dressed according to that week’s theme and be eligible for prizes, and of course it’s just plain fun! Also as in year’s past, we will focus on the Open on Friday and Saturday. The Open WODs, with scaled versions as needed, will be our main WOD for all on Fridays regardless of whether or not you are actually registered for the CrossFit Open. On Saturdays, in addition to the Open WOD, we will have an alternate WOD. Then on Sundays during the Open we will be open from 2:30pm – 3:30pm only for those registered in the Open and doing the Open. We ask that people try not do or redo the WOD on Monday, but if you were travelling or something else kept you from doing it, then please avoid the 10am and 4:30pm classes.

Week 1 – February 21 – The Trainers – Theme is Superheroes
Week 2 – February 28 – The Men – Theme is Sports Teams
Week 3 – March 7 – The Ladies – Theme is Neon
Week 4 – March 14 – Masters & Teens – Theme is Disco
Week 5 – March 21 – Rookies – Theme is Cartoon/Disney

Specialty Classes This Week

Yoga – Tuesday 7:30pm and Thursday 11:00am.
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, March 2nd. Order by Tuesday, February 26th.
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 the next day’s WOD here the day before.

This week is friends and family week, so we’ve programmed WODs and variations that can be done by anyone. But we also made sure that anyone can get a great and challenging workout. There’s a lot of body weight movements this week, but some of the options allow for some pretty challenging variants. Some of those include pistols and C2Bs, but we’ve also thrown in a new one – inverted burpees! We finish off the week with a great Kettlebell benchmark workout – The IKFF CKT Level 1 Test.

As far as the strength cycle goes, we are on the 2nd week of our second 5-3-1 strength cycle of 2019. For friends and family the focus will be to simply learn those lifts with little or no weight. .

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!