Week of October 7 through 12

October 6th, 2019

CrossFit Open

The 2020 CrossFit Open is here! It starts this Thursday, October 10th, 2019 and goes through Monday, November 11th. 5 Weeks and 5 workouts.

This year we are doing a lot of fun things with the CrossFit Open.

  • Judging – Saturdays (all classes) and Sundays (2:30pm-3:30pm). Yes! We will be open on Sunday afternoons during the 5 weeks of the Open.
  • Friday Night lights – from 5:30pm – 7:30pm (No regular classes for the 5 weeks of the open at that time on Friday evenings.)
  • Teams – We will have 3 teams at FTX – Red, Black and Silver. Each team will be made up of Rx, Intermediate and Scaled athletes. Each team will have athletes of all 3 levels. To be part of a team you have to sign-up for the Open prior to our party on Saturday, October 5th. We need all levels of athletes!
  • Inter-box Competition – We will be doing this with our friends at CrossFit Caliber. They also will have Red, Black and Silver teams. Their teams will join our teams for some extra fun!
  • Extra-challenges – Each week we’ll fun extra challenges for teams to complete.
  • Sign-up – Register for the Open here.

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, November 9th. Order by Tuesday, November 5th.
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 8th 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. This week is a de-load or off week. We will be focusing on other skills and movements this week.

The CrossFit Open starts this week. So we continue to prepare for it this week by working on several movements that are sure to show up – double-unders, muscle-ups (pull-ups and C2B being something to also work on for those that haven’t reached those milestones) and thruster efficiency.

Monday starts with another one of the Wodapalooza online qualifiers from this year. It is a great triplet followed by a max C&J. This is a good WOD to work on Thruster efficiency. Tuesday’s focus is about progressing on the scale of ring rows -> pull-ups -> C2Bs -> Muscle-ups. If you went hard on Monday, you may want to go easy on the shoulder work on Tuesday. Wednesday will be an opportunity to work on how comfortable you are in the rack position during any squat movement. This is important to learn for efficiency, good mechanics and ultimately your ability to go heavy. The FGB form is always a great way to develop our physical conditioning. Thursday is a chance to work on those dreaded double-unders, and the WOD gives you plenty of incentive to get that done! Friday is a fun partner WOD followed by some dip work. On Saturday our main focus will be the Open WOD, but it’ll also be your last chance to run our Obstacle Course before we shut it down for the year. And remember we will also be open on Sunday from 2:30pm – 3:30pm for doing the Open WOD.

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