Week of January 30 – February 4

January 29th, 2023

More than a workout – Change your life!™

CrossFit Open
Feb. 16 – Mar. 6

Register here.
Join this world-wide community event for the fun, challenge and extra push. We will be hosting Friday Night Lights each week on February 17th, 24th and March 3rd from 6:30 pm – 8:00 pm. Come out and participate or just watch. Friends and family are welcome!
As in the past, we will have 3 intramural teams competing within FTX – Red, Blue and Black. In addition to the Open itself, we will have weekly and additional Friday Night Lights challenges for each of the teams to score points. Get ready for a fun filled 3 weeks.

Overview of our programming this week

This is week 2 with our Back to the Basics strength cycle. 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. This week will be 5 sets of 5 reps for the power lifts. 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 –Deadlift
Tuesday – Back Squat
Wednesday – Bench Press
Thursday – Power Snatch
Friday – Handstand Hold
Saturday – Core Work

Monday, we got a body rocker with devil’s press and double-unders; careful, it’s harder than it looks. Tuesday is a challenge of pull-ups and bike cals. On Wednesday you’ll be faced with doing box jump overs with a nasty interrupter every 2 minutes of squats. We bring that style back with some burpee box jump overs a front squats. For Thursday, we will reel our athletes back with a “just move, get a good sweat’ type workout with some minute interval work consisting of push presses, GHDs/sit-ups and lunges. Then, we come to Friday, and it’s the 14.4 Chipper that had a lot of highs and a lot of lows. Many athletes have managed to get their very first muscle up with this workout. Saturday is a partner grind of extensive shuttle runs, mixed in with wall-walks and OHS that is all about synchronization and shoulder stability. Enjoy getting ready for the 2023 Open!

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.