Week of January 20-25

January 19th, 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, especially skill-work on gymnastics, rope climbing and double-under work. This week you will see:

  • Monday – Back Squat
  • Tuesday – Handstand Walk Skill-work
  • Wednesday – Rope Climb & Double-under skill-work
  • Thursday – Long cardio w/ no strength work.
  • Friday – KB C&J
  • Saturday – None. WOD itself is pretty heavy.

You will get a pretty good variety of movements this week. This week, more than most, will allow many to work out more days in a row than usual without feeling too sore in any one area. Most of the workouts are 15-20 minutes long, with Thursday being even longer. On Friday we will introduce you all to an IKFF (International Kettlebell and Fitness Federation) event – the 5 minute Long-cycle. It’s always fun to try something new!
Primary muscles hit by this week’s WODs:
– Monday – Posterior chain and Shoulders
– Tuesday – Lats, chest and legs
– Wednesday – Posterior chain, shoulders, chest and legs
– Thursday – Cardio
– Friday – Shoulders and core
– Saturday – Full-body

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