Week of April 10 – 15

April 9th, 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

This 9-week cycle will focus more on the heavier Olympic lifting (Snatch/Clean). We will lift 3 days a week while mixing in some Jerks, Front Squats, Deadlifts and Bench Press. We want to focus on replicating good quality lifts, rep after rep. The Jerk is separated from the Clean to fixate on one movement at a time. Every day we perform a Snatch or Clean, we’ll go through the Burgener Warm-Up. We’ll start everyone off with a PVC pipe, and then allowing you to transition into an empty barbell. We want you to improve with these movements properly, and we’ll focus on the essentials each and every Olympic strength day. You will be doing it in your sleep by the time we are done here 😊

Strength/Skill work for this week:

Monday – Power Snatch & OHS
Tuesday – Rope Climb Practice
Wednesday –Clean & Clean Grip Deadlift
Thursday – Split Jerk
Friday – Ring Muscle-up progression
Saturday – Glutes & Shoulders Mini-pump

Monday starts with a gymnastic pull-ups to M/Us heart thumper set to burpee box get overs to set the tone for the week. We follow that up with solid grunt work through another descending rep scheme on Tuesday consisting of D/Us, lunges and core work. Wednesday will be one of those workouts that, after the first set of bike and thrusters, you will start to contemplate life (hang in there). For Thursday, we bring some heavy single arms cleans to the table for you to chow down on and finish each set with steady box jump overs. Then, Friday hits! And it’s a partner shoulder burner with a nasty push/pull combo attack. Saturday will be another partner grind with distance running and heavy kettlebell swings; enjoy and suffer together.

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.