Week of December 23 through 28

December 22nd, 2019

Holiday Hours

December 23rd – No 6:30pm & 7:30pm class.
December 24th – Closed.
December 25th – Closed. Merry Christmas.
December 31st – No 6:30pm & 7:30pm class.
January 1st – Closed
All other classes as normal.

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is Saturday, February 1st. Order by Tuesday, January 28th.
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:
For the remainder of the year we are doing a variety of movements and lifts.

Consider this week a little bit of an off week. It is good throughout the year to every once in a while focus a bit more on recovery. We recommend you take time on the 24th and/or 25th do some extra stretching and/or SMR at home. Your body will thank you.

Kettlebells are an important and versatile tool for strength and fitness. This Monday we start off with a great KB WOD.
Enjoy having Tuesday and Wednesday off.
On Thursday we pick up with a triplet that will require you to determine at what weight you are able to do the most work. If you go too light, then you won’t maximize the amount of work performed. If you go too heavy, then you will be inefficient. Work capacity and power output is something we continually try to develop with our training.
On Friday we will work on our varying comfort and abilities to do work while upside down in the skillwork. The WOD is a combo of taxing the upper-body first and then working the lower-body. It is a one-two punch WOD.
Saturday we will work on pull-up to M/U progressions for the skillwork. This is followed by an AMRAP that focuses on cardio mixed in with medium heavy weight.

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