Week of August 12 – 17

August 11th, 2019

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is this upcoming Saturday, August 17th. Order by this Tuesday, August 13th.
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.

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Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here until we update our website.

This week’s Strength cycle schedule:
We specifically did not program strength training per se this week in order to focus on the benchmarks. We will start a new 16 week strength cycle the following week based on the Juggernaut system.

The workouts this week are a selection of the Benchmark “Girl” workouts. Why “Girl”? Kind of like Hurricanes, these WODs are named. They are storms for your body. Why did we do a whole week of “Girl” WODs versus just a day or two? First, they are great workouts! Second, we carefully and intentionally selected very different benchmark WODs from the “Girl” list for each day this week. Monday starts with a long body-weight workout. Tuesday moves into a shorter but heavier WOD. Wednesday switches focus to medium short WOD with running in the mix. Then on Thursday we switch to a light sprint WOD with rowing in it. Friday we go long and heavy, and then on Saturday we finish with the classic burner – Fran. On various days we also have alternative options to allow people to adjust depending on their goals and how they feel. Third, we did a whole week of benchmark WODs so that everyone would get a chance to do at least 2. We did not want those that only workout 2-3x per week to miss getting a benchmark WOD in. Also, it is not our intention that you go all out all 6 days of “Girl” WODs. Depending on your recovery select wisely how many you will do at 100% effort. Remember that beginners or those that have taken a break should take it easy for first 2 weeks. Record your scores! Do not worry about where you come in relative to everyone else. Recording your scores allows you to track your progress. Remember that even if you are at the bottom of the leader-board today, if you are consistent in coming at least 3x per week over the next year, we guarantee that you will not be anywhere near the bottom next year. You have to do today what others won’t, if you want to be able to do tomorrow what others can’t.

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