Week of February 10-15

February 9th, 2020

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!

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 started a new strength cycle last week that will go through the end of March. As you surely noted, this one is a bit different. We constantly vary our workouts to hit our bodies from different angles, which prevents adaptation/plateauing and repetitive use injuries. This strength cycle does continue our focus on shoulders, legs and posterior chain development, but we’re doing it with more lifts in one day and a higher rep scheme. On Monday, Wednesday and Friday it will be a fast-paced as we cover 3 movements versus doing just 1. 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 start with a WOD called “Fast and Heavy” which happens to be the first WOD ever posted to the CrossFit.com site when it was first started back on 2/10/2001! It involves, you guessed it, Thrusters! Tuesday is a triplet of rope climbs, dips and box jumps. But, the box jumps have a twist to them. Wednesday will be a fast paced 4 movement Tabata workout. Thursday brings us the “Kelly” benchmark WOD. On Friday we are back to a shorter WOD with a 10 minute AMRAP triplet. Saturday is the “Josh” Hero WOD.

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