Week of September 2 through 7

September 1st, 2019

We are closed on Labor Day

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 Saturday, September 28th. Order by Tuesday, September 24th.
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 will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the third week of a 16 week strength cycle based on the Juggernaut system. What we like about this system is that it is specifically designed to complement other activities/sports. We strongly encourage you not to miss any of the strength days. For unlimited members this may involve just coming in for the strength portion on some days versus doing a whole class. For those that don’t have an unlimited membership – upgrade! [If you’ve been on a Flex 13 membership for 3 months or longer, then for September and October you can upgrade for just $10 per month. Just send us an email to trainer@ftxcrossfit.com requesting the upgrade and we’ll take care of it.]

We hope you got a good rest over the long weekend as we start the week with a fun tabata WOD with lots of different exercises. 3 of this week’s WODs are from this year’s games. We selected a good mix and don’t worry, we have alternates and options for us mere mortals. Saturday is a longer running workout with a strength component mixed in. This week will definitely challenge all three energy systems – phosphagen, glycolic and oxidative. Read about them here. To get optimal results for your health and fitness, you want to train all three energy systems on a consistent basis. This is why what we do is so effective. Most (non-CrossFit) training programs only train one or two of the three energy systems; hence, we get the best results.

Ideally you will do 3 of the weekday WODs and Saturday’s WOD. Most shouldn’t do the WODs on all 5 days, which could lead to over-training. Do our strength program all week, but only 2-3 MetCons during the weekdays. It is better to be able to do 2-3 MetCons at full intensity versus doing 4-5 MetCons while dragging. Keep in mind that we program for people that come anywhere from 2 to 5+ times per week, have different skill and fitness levels, and have different goals and objectives. Our trainers can sit down with you and customize our programming for you on any given month to better suit you. And of course our trainers are always available to help you modify, adapt or scale any workout. Talk to one of our trainers if you have questions or are interested in a more customized program.

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