Week of December 12 – 17

December 11th, 2022
by:

More than a workout – Change your life!™

12 Days of Christmas

On Monday the 12th, we are concluding our annual 12 Days of Christmas. We started on the 1st with one of our classic FTX versions of the WOD, and we conclude with the other one. During this time we have been collecting gifts for the Wheaton based Evangelical Child & Family Agency (ECFA) Annual Toy drive, please bring in your gifts by tomorrow. ECFA will be picking those up on Tuesday 12/13.

FTX Christmas Party

Hawaiian Theme
Saturday, December 17th at 5pm
Adults $20 / Kids (5-12) $12
Dessert Contest, Games and more.
Please RSVP no later than Wednesday evening so we can plan accordingly. Thanks!

Overview of our programming this week

We are going into the third week of the second part of this strength cycle which focuses on the in-between lifts of Olympic lifting. We’ll continue developing a proper setup during the descent and transition to overhead movements. You will again work up to heavy sets and hit singles within specific percentage ranges. The overhead lifts and squatting volume will be higher than usual, so please, scale to Power or take the weight down if you are a beginner or need a break. Remember, days labeled “Work up to a Heavy” mean we want to see you reach a top weight (within limitations while always training smart) in 5-6 working sets.

Strength/skill-work for this week:

Monday – None
Tuesday – Snatch Push-press + OHS Combo
Wednesday – Deadlift + Hang Power Clean + Push Jerk Combo
Thursday – Alt. DB Incline Bench and Weighted Hip Thrust
Friday – Clean and Jerk
Saturday – Mini-Pump – Lower Body Push/Pull

Monday is… our second 12 Days of Christmas Workout. On Tuesday we have essentially two quick workouts where at first it’s a triplet that is broken up into 3 rounds, and after a solid rest, we then mesh it together for a chipper where the goal for athletes should be to see if they can have similar set times. For Wednesday, you will be challenged on your grit through some step-ups while building capacity on handstands. We have some more shuttle runs for Thursday, and they will be paired with some highly skilled gymnastics. Friday will be a high-heart-rate cardio kick for partners to burn through with box jump overs and rowing. Saturday, we end the week with a nasty grip-wrecker triplet of S2O, pull-ups and SDHPs. It should be a great week ending with our Christmas party!

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.