Week – September 5 – 10

September 4th, 2022

More than a workout – Change your life!™

We are closed for Labor Day

Overview of our programming this week

We’re into the 4th 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. The Olympic lifting 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 Oly 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. We will also include some additional strength movements here and there as appropriate.
Strength/skill-work for this week:

Monday – We’re closed. Go for a run!
Tuesday – Bench Press
Wednesday – Clean & Jerk and Front Squat
Thursday – Goblet Squat and Lying DB Hamstring Curl
Friday – Snatch + OHS and Snatch Balance
Saturday – Arms & Core mini-pump (Extra on your own time)

Monday we are closed but go find a trail or hit a park for a 5k or 10k run. On Tuesday we hit a classic FTX FGB KB WOD. How about that for some initials! Wednesday is a Games workout called “Up and Over”. Thursday is just a nasty Bike and HSPU couplet. Friday has a slightly different time structure than usual, but will get you nicely with shuttle runs, wall balls and DB snatches. On Saturday we will run a variant of our obstacle course!

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

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