Week of October 14 through 19

October 13th, 2019

CrossFit Open

The 2020 CrossFit Open is here! It started last 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. 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 9th week of a 16 week strength cycle based on the Juggernaut system. This week we begin the sets of 5, which will go for 3 weeks. What we like about this system is that it is specifically designed to complement other activities/sports.

20.1 is on! And 20.2 will be announced Thursday evening. Burpees are probably now behind us for the Open. Most likely we will still see double-unders, HSPUs, T2Bs and Pull-ups/C2B/MUs. We will be working on some of these movements this week in anticipation of those showing up in the coming weeks.

Monday starts with some heavy lifting combined with some short glycolic bursts of energy. Tuesday is the classic Filthy Fifty that has just about a bit of everything. On Wednesday we bring the deck of cards with a good mix of lower body and upper body movements. Thursday and Friday are fun partner WODs. One involves some core work combined with interval rowing, and the other a straight forward couplet. Saturday will be whatever Dave Castro comes up with for 20.2!

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