Week of May 20 through 25

May 19th, 2019

Upcoming Events
(Click on banners for more info)

Murph WOD – Memorial Day Weekend
Saturday 5/25


Everyone needs to register for Murph. The WOD is free for members. We especially need a good headcount for food!

Fire Team 4 Challenge & Fundraiser
Saturday 6/15


Get your team of 4 together now! If you need helping find teammates, then let us know. We’ll get you setup.

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 this upcoming Saturday, May 25th. Order by this Tuesday, May 21st.
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 our final week of a variant of the 5-3-1 strength cycle. One difference has been that instead of back squats, we’ve been working on front squats on this cycle.

Let’s start our WOD summary by mentioning that we are finishing this week with… drum roll please… Murph! And we’ll have plenty of options for all levels! Now for the rest of the week, we’ve been getting a lot of requests for more partner WODs and we are happy to deliver. And Monday’s partner WOD involves wheel barrows, which is a movement we haven’t done in a long time. And then Tuesday’s partner WOD, yes a double treat this week, involves the bike, burpees and bag cleans (That will be a good one!). Wednesday and Thursday will be some good short to medium length metcons. On Wednesday we are introducing a different jumping exercise for a good variance on a very functional movement. Friday we will focus on the Snatch, but if you want to avoid the barbell you’ll be able to do a great Elements cardio WOD.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

A note on our Elements WODs:

The main goal for Elements is to avoid barbells, complex movements and heavy weights.

We keep the Elements WOD as close to the main WOD as possible. This is so our trainers can reasonably demonstrate, teach and coach all the movements involved, and to keep logistics reasonable. Elements isn’t purely a beginner or scaled version. Though we try to keep it similar to the main WOD, it can be very different sometimes, and at times Elements is in some respects “harder” than the main WOD. Our Elements WODs were never intended to be a totally alternate training program.