Week of January 6 through 11

January 5th, 2020

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.

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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:
In February we will start a new strength cycle for 2 months. In the meantime, we will continue doing a mixed variety of our traditional strength exercises with others. This week you will see:

  • Monday – HSPUs / Handstand Walks
  • Tuesday – Front Squats
  • Wednesday – Bench Press
  • Thursday – L-sit Pull-ups
  • Friday – None. WOD is a long one.
  • Saturday – This will be a “no measure” day with several strength movements – Pull-ups, bent-over rows, deficit dead-lifts and curls.

We start the week with a 20 minute AMRAP that heavily emphasizes gymnastics / body-weight movements. Tuesday is a pyramid chipper that is a good mix of cardio, body-weight and core movements. Both Monday and Tuesday will tax your oxidative energy pathway (cardio). Wednesday is a shorter workout that involves medium weights. Thursday is a longer workout that has light to medium weight. Friday is “The Seven” Hero WOD. This is a tough WOD that involves short sets of 7 reps each with heavy weights intermixed with body-weight movements. On Saturday we slow the pace down with a no measure day focusing on accessory work, which will feel great after Friday.

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