Week of January 27 through February 1

January 26th, 2020

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is this Saturday, February 1st. Order by this Tuesday, January 28th.
Delivery is to FTX CrossFit between 3:00pm – 4:00pm. You will be given a 30 minute window for pick-up. 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:
Next week we will start a new strength cycle for 2 months. For this final off-week, 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 – Double-under skill-work
  • Tuesday – Pull-ups -> Muscle-ups
  • Wednesday – Split Jerk
  • Thursday – Bench Press
  • Friday – Clusters / Thrusters
  • Saturday – SDHP

We start this week with longer WODs (20 minutes) and they get a bit shorter by Friday. On Saturday we will do a medium-length Hero WOD we did last summer. Monday is 2 couplets in one WOD. Tuesday is a faster paced couplet. Wednesday we hit you with an 18 minute AMRAP that is a triplet. Thursday is an interval training triplet. Friday is a fun chipper – The “300” WOD. And Saturday is essentially a couplet with a burpee penalty built in.
Primary muscles hit by this week’s WODs:
– Monday – Posterior chain, shoulders and legs.
– Tuesday – Legs and posterior chain.
– Wednesday – Core, grip and cardio.
– Thursday – Full-body.
– Friday – A bit of everything.
– Saturday – Body-weight with cardio.

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