Week of February 13 – 18

February 12th, 2023

More than a workout – Change your life!™

CrossFit Open – Week 1
Feb. 16 – Mar. 6

It starts this week! Join this world-wide community event for the fun, challenge and extra push. We will be hosting Friday Night Lights each week of the Open from 6:30pm – 8:00pm.
For the next 3 Sundays we will be open from 2:30pm – 3:30pm for doing the Open WOD, but you can also use it as Open Box/Gym time as desired.

Register here.

  • February 17th – 80’s Night theme / Ladies
  • February 24th – Superhero theme / Masters and Teens
  • March 3rd – Jersey theme / Men

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 fun physical challenges and additional Friday Night Lights physical and mental challenges for each of the teams to score points. Get ready for a fun filled 3 weeks! We’ll send out an email this Tuesday with all the details.

Overview of our programming this week

As we go into the Open, we will be doing the 4th week of our Back to the Basics strength cycle. This Back to Basics cycle will go for a total of 8 weeks. As the name implies, we’ve been taking 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 again be 10 sets of 3 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 –Bench Press
Tuesday – Power Snatch
Wednesday – Deadlift
Thursday – Back Squat
Friday – N/A
Saturday – Arms & Core Work

For Monday, it’s time to get the kettlebell moving with some swings into goblet squats and double-unders. Tuesday is when the intensity will ramp, and we see if we can hang on for dear life on shuttle runs and burpee box jump overs. Now it’s time for some Assault Bike sets where athletes test the pace off the start with a buy-in of wtd. lunges and T2B. The goal is to see if we can stay consistent with having adequate time for the bike. Thursday, we venture into the realm of Tabata! We will be put into a mixer with this row/shoulder press/row combo. Friday through Sunday will be the Open workout 23.1. On Saturday we will have an alternate cardio workout for those not doing 23.1 on that day.

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.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, but please give priority to classes. Our drop-in fee for the day is $25.00.