Week of November 4 through November 9

November 3rd, 2019

CrossFit Open

Only one WOD to go! The 2020 CrossFit Open is going strong! This week will be week 5 with 20.5 being announced this Thursday. Make sure you come to our final Friday Night Lights!

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 this 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 12th week of a 16 week strength cycle based on the Juggernaut system. This week is an off-week and we’ll be doing other movements this week. What we like about this system is that it is specifically designed to complement other activities/sports.

20.1 – 20.4 are done. 1 left! 20.5 will be announced Thursday evening. We now have already had most of the usual Open movements, and a new one – pistols! Given the history of the Open, we will most likely not see them repeated in the final WOD. But you never know! Be prepared to see Pull-ups/C2B/MUs. We will be working on these movements twice this week in anticipation of those showing up in 20.5. Don’t overdo it when working on those this week. For those doing them Tuesday, you should be recovered by the weekend. For those doing them on Thursday, work more on technique and efficiency versus going all out as you probably won’t recover by Friday or Saturday.

Monday kicks of with some shoulder work and a solid triplet. This week we have two Fight Gone Bad variants. One on Tuesday and one on Friday/Saturday (our alternate to the Open), but with very different movements. Wednesday is interval training with deadlifts and jumping, which is a great combination due to the use of the same muscles in very different ways. Deadlifts are slow-twitch and require strength. Jumping is fast-twitch and requires speed and power. On Thursday we will have a special WOD programmed by Coach Peter. Please use this time just to think of his family and pray for his battle with cancer. And of course, on Friday and Saturday we’ll close out the Open with 20.5!

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