Week of March 20 – 25

March 19th, 2023

More than a workout – Change your life!™

Black Ops 6 Partner Competition

Competition with 3 Rx and 3 Beg/Int divisions (MM, MF, FF)
Saturday April 29th, 2023
8am – 2:00pm
This is a great competition for beginner to advanced athletes consisting of 3 workouts.
Full description incl. WODs here.

Overview of our programming this week

We are in between strength cycles this week. Next week we start a new 9-week cycle that will focus more on the heavier Olympic lifting (Snatch/Clean). We will lift 3 days a week while mixing in some Jerks, Front Squats, and Deadlifts. We want to focus on replicating good quality lifts, rep after rep. The Jerk will be separated from the Clean to fixate on one movement at a time.

Strength/Skill work for this week:

Monday – Core
Tuesday – Turkish Get-ups
Wednesday – OH Carries
Thursday – Ring Muscle-up progression
Friday – N/A
Saturday – Arms & Shoulders Mini-pump

No strength per se this week so we can spend a little more time on the warm-ups, workout preps, and accessories. Monday, we begin with a 2-part workout that combines gymnastics (pull-ups/wall balls) and barbell movements (OHS/power snatch) for 2 intense couplets. Tuesday, we have a descending ladder of Bike or Row and Handstand Push Ups. Depending on your strengths, you will need to choose when to push and when to recover. Then on Wednesday we turn around and complete an ascending ladder of barbell lifting and burpees in which pacing and breathing need to be the primary focus from the start. Thursday is a Teams of 3 workout where you will alternate between handstand holds and pull-ups. Friday is going to be a sprint, rest, and repeat day. Can you attack the short reps of deadlifts and push-ups while staying strong through the shuttle runs? We end the week on Saturday with a triplet of classic movements: T2B, Thrusters and D/Us.

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 now $25.00.

#FTXHomeWODs – We have plenty of gear for those of you that want to do some of these workouts at home, whether that is because of childcare situations, health reasons, schedule conflicts, or whatever. We can loan out all sorts of equipment, including rowers and barbells. We can also do personal training sessions with you at FTX or your home. If this is your situation, then please reach out to us so we can get you all setup! Checkout the section for Home/Travel WODs in Wodify. Use this for days you can’t get to FTX. These WODs will require minimal to no equipment.

Schedule – Starting in April we will cut back on our Burn! classes. Tuesday and Thursday 9am will now just be Open Gym/Box time, and Friday 6:30pm will be a CrossFit class versus a Burn! class.