Week of April 17 – 22

April 16th, 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. 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 – Squat Snatch
Tuesday – None
Wednesday – Ring Muscle-up progression
Thursday – Power Cleans & Ft. Squat
Friday – Snatch Push Press & Snatch Balance
Saturday – Arms Mini-pump

Monday, we recommend you focus the whole workout on the Snatch, but for those that just have to get their cardio in we’ll have a classic interval rowing workout where you will steadily increase pacing as calories decrease. On Tuesday we’ll have our first “Murph Prep” WOD. Every week from April 17th until May 22nd, we will perform a workout version of Murph. Reps and running distances will vary. The goal is to work towards building capacity and volume for this iconic grueling Hero Workout, which we will do on Saturday, May 27th. A weighted vest is also optional, and we recommend that most of you start without one for the first 1-2 workouts and then progress into a weighted vest. On Wednesday, we bring you a fast paced longer FGB style WOD with some movements you haven’t seen in a while, included hammer swings! For Thursday, as we did on Tuesday, we reel you back with a shorter triplet of bike, T2B and thrusters. Friday brings you one of the original “Girl” workouts, “Isabel.” Saturday will be a lower body partner wrecker with rowing, lunging and jumping. Make sure you roll out and stretch well after that.

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.