Week of February 3-8

February 2nd, 2020

No regular classes or open gym/box this Saturday, 2/8 due to our annual BlackOps competition. Come watch and cheer.

Specialty Classes This Week

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

Seven Sons Farm

You are what you eat! Exercise, nutrition and recovery are the keys to health. Workout hard, eat well and get rest. Food that is not processed and free of chemicals and pollutants is a must. We are here to help!

Hopefully you took advantage of our delivery this weekend. If not, our next delivery is Saturday, March 14th. Order by Tuesday, March 10th.
Delivery is to FTX CrossFit between 3:00pm – 4:00pm. You will be given a 30 minute window for pick-up. Ordering is easy.
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.

We are starting a new strength schedule that will go through the end of March. Given that we constantly vary, this one will be different. On Monday, Wednesday and Friday it will be a faced paced strength cycle covering 3 movements. Our warm-ups will have you ready to go. It will be important to arrive to classes on time in order to properly go through the whole warm-up sequence. The following is a weekly outline of the strength program for the next two months.

  • Monday and Friday: Push-press, Front Squat and Deadlift.
  • Tuesday and Thursday: We will alternate between working on ring-rows through muscle-ups and Olympic lifting movements (or components thereof).
  • Wednesday: 3 Dumbbell exercises – Arnold presses, Thrusters and Straight-leg Deadlifts.
  • Saturday: Miscellaneous strength work or we’ll skip it due to having a longer WOD.

The WODs on Monday, Wednesday and Fridays during this new strength cycle will be shorter WODs with a minimum amount of movements. Most of them will be under 10 minutes and involve a couplet. Tuesday and Thursdays will have longer WODs that also may involve more movements. Saturdays will tend to be longer like the Hero WODs.

This week will follow this format with 8:00 AMRAPs on Monday, Wednesday and Friday. Tuesday will be a FGB style WOD. Thursday’s interval WOD is a killer on the legs. Saturday we are running our BlackOps 4 competition and therefore will not have classes or Open box/gym.

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