Week of August 29 – September 3

August 28th, 2022

More than a workout – Change your life!™

No Kids’ Class this Tuesday, August 30th

Overview of our programming this week

We’re into the 3rd week of this cycle which is designed to help gain strength and consistency in the Olympic lifts. The focus is on the Snatch (squat), Clean (squat), and Push Jerk. Through the span of 8-weeks, we will be performing sets at a set time to allow for adequate and consistent rest. Strength will be held to just 2-days a week with two lifts performed daily. After finishing the first lifting movement, we will transition right into the next with little to no time wasted. This is designed to get good quality, high-skill lifts at moderate to heavy weights and cash out with some singular movement strength building to enhance our oly lifts. Along with 2 days of strength training, we are adding 1 day of gymnastic skill work with our primary focus on the rings (Kipping, Muscle-up transition, and Ring Dips). On days with the strength, we will focus on keeping the workouts shorter (under 15 minutes) to allow for more coaching time. Strength/skillwork for this week:

Monday – 3 Position Power Snatch and OHS
Tuesday – Pull-ups
Wednesday – 3 Position Squat Clean and Clean & Jerk
Thursday – None
Friday – False grip ring-rows
Saturday – Multiple exercises for developing shoulders and glutes

Monday, we start with “Karen,” which is just a nasty single movement WOD. Tuesday we kick off with our first CrossFit Games workout for this week, the “Shuttle to Overhead.” For this workout, we changed it up a little, but the stimulus is still the same. Wednesday is an excellent old fashion open-style workout where the plan is simple, hang on and move. We have a fun partner burner on some ergs and bodyweight movements on Thursday. Then Friday comes, and we hit it with a bang! “Jackie Pro!” is probably one of this year’s best CrossFit Games WODs. This is a tough one, so ensure you are ready to push it. And we finish the week on Saturday with a special FTX version of “The Capital” CrossFit Games workout.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here – https://ftxcrossfit.com/schedule/.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.