Week of January 23 – 28

January 22nd, 2023

More than a workout – Change your life!™

Week 4 of our annual FTX New Year’s Challenge

Grand Prize – RPM Rope
Weekly 1st Prize – 12 FitAids
Daily Prize – FitAit + Atlas Bar

Our final week of New Year challenges. Here are the last 5 challenges for a chance to earn you 1 entry into our daily, weekly, and grand prize drawing. Entries remain in the entry basket throughout the whole challenge. The more challenges you earn and the earlier you do them, the more chances to win. If one of your entries is drawn for a prize, then that entry does not go back into the basket.

New Year’s Challenge: Week 4 (23 – 28)

This week’s challenges. You can do each one 1x this week for 1 entry each.

  • 50 Pull-ups (any style), or 200 DUs (4:1), or 600 Singles (12:1), or combo thereof
  • Drink half your bodyweight in ounces of water for 5 days this week
  • Try a different program from CrossFit once (i.e. Burn, Bodybuilding, etc.)
  • No fast food at all this week
  • Get a friend to try CrossFit with you and sign up for a Welcome Session (if they sign up for a minimum of 3 months, member gets a free month)

* Our regular incentive for referrals is that if they sign up for a minimum of 3 months, you get free month. But, during this challenge if your friend sings up for at least one full month membership, then you get a free month! Keep in mind that those new to CrossFit do still need to do our Essentials Program, which consists of five 1-on-1 classes going over all the essential movements.

Overview of our programming this week

Here we go with our Back to the Basics strength cycle: Week 1 begins, and it’s heavy singles for the power lifts along with some barbell cycling on clean and jerks. This Back to Basics cycle will go for 8 weeks. As the name implies, we will take it back to basics for our first strength cycle in 2023. This cycle will focus on the 3 basic power movements (Back Squat, Deadlift, and Bench Press), where we will hit maxes early and retest again. We will also be taking the Olympic Lifting down in weight and focusing on light barbell cycling to help prepare for the Open.

Accessory work for this week:

Monday – Back Squat
Tuesday – Power Clean + Push Jerk
Wednesday – Bench Press
Thursday – Deadlift
Friday – Handstand Hold
Saturday – Mini-pump of shoulders/glutes

We now have strength starting, so we’ll keep the classes rolling from one to the next. Monday, after working up to heavy back squat, what better way to cool down the legs than some good old rowing combined with air squats. For Tuesday, we have a high-rep gymnastic grind with HSPUs and T2Bs combined with lunges. Wednesday we’ll have a FGB Style workout with ski erg, pull-ups, bear crawl, bike and devil’s presses. Thursday will be a quick interval between partners doing farmer carries and high box jumps, and then we arrive on Friday for the legendary Open workout 12.4/13.3. For Saturday, we bring back a fun one performed in the 2018 CrossFit Regionals for Teams (Event 5).

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.