Week of September 26 – October 1

September 25th, 2022

More than a workout – Change your life!™

FTX Anniversary Party
Save the Date for Saturday, October 15th
5pm – ???

Food catered by Savory Crust
Adults = $20 / Kids (5-12) = $12 / Kids under 5 = Free
Trivia Game for the adults. Face painting, coloring contest and more for the kids.

Overview of our programming this week

We’re into the 7th week of this cycle of 8 weeks, which is designed to help gain strength and consistency in the Olympic lifts. The focus continues to be on the Snatch (squat), Clean (squat), and Push Jerk. We have been doing the Olympic lifting 2-days a week with two lifts performed daily. After finishing the first lifting movement, we 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 have been doing 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 have focused on keeping the workouts shorter (under 15 minutes) to allow for more coaching time.
Strength/skill-work for this week:

Monday – 3 Position Snatch & OHS
Tuesday – None
Wednesday –3 Position Squat Clean & Push Jerk
Thursday – None
Friday – Ring muscle-up progression
Saturday – Shoulders & Glutes mini-pump (Extra on your own time)

September is starting to wind down, but the workouts are staying hot. Monday kicks off with a non-stop AMRAP of KBS and Box Jumps that will give you flashbacks of the Open. Then Tuesday, we keep the cardio rolling with a multiple-set rowing and burpee interval workout where pacing will be key to the start for longevity. For Wednesday, athletes will have their hands (shoulders) full with this time crunch, arm pumping WOD of push-ups, squat cleans and pull-ups where they will be fighting for rest. Then we come to Thursday, is an interval cardio WOD with a good amount of core work mixed in. On Friday it’s time to sell out and empty the tank with snatches and lunge to the finish. Saturday is a fun and challenging 3 person team WOD with one partner resting each round while one partner bikes and the other does a couple of quick gut wrenching rounds of double-unders and DB cleans and front squats.

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.