Week of January 13 through 18

January 12th, 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.

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:
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 – Shoulder Press
  • Tuesday – OH Squats
  • Wednesday – Double DB Deadlift
  • Thursday – Weighted Pull-ups
  • Friday – Bench Press (Skip this if Wed and Thu took their toll)
  • Saturday – None, though we do offer the option of an accessory work cash-out after the WOD.

During this week you will see a lot of triplets, i.e. WODs with 3 movements. Triplets focus the workout on fewer body parts than chippers or other WODs that have more movements, but allow the workout to be programmed in such a way as to give body parts more rest between sets than in a couplet.
We start the week with a medium long cardio/body-weight triplet. Tuesday is a Tabata chipper with a 10 different movements. These two workouts should give us a great workout (especially in the cardio arena), but they shouldn’t beat us up too much. But the next two days will ramp things up. On Wednesday we’ll hit you with a triplet that involves heavier squat snatches, and Thursday is an even harder triplet. Friday’s WOD is a hard workout with 4 movements, but we ease off a bit as it involves more sustainable exercises. Saturday we go back to a Hero WOD triplet.
This week is a balance of lighter, medium heavy and heavy WODs.

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