Week of April 24 – 29

April 23rd, 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.

Murph is coming!

Memorial Day Weekend, Saturday, May 27th

Pre-order your shirt starting this week at FTX. $29

Overview of our programming this week

This 9-week cycle has been focusing more on the heavier Olympic lifting (Snatch/Clean). We will continue to lift 3 days a week while mixing in some Jerks, Front Squats, Deadlifts and Bench Press. We are focusing on replicating good quality lifts, rep after rep. The Jerk is separated from the Clean to fixate on one movement at a time. Each Oly day we’ll start everyone off with a PVC pipe, and then transitioning 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.

Strength/Skill work for this week:

Monday – Back Squat
Tuesday – None
Wednesday – Clean & Clean Grip Deadlift
Thursday – Push Press + Split Jerk
Friday – Shoulder Press & GHD Hip Extension
Saturday – None

Our “Murph Prep” this week will be on Saturday at Northside Park. We will only have 8am and 9am classes at the park that day. We are working 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.

We start the week with a partner pyramid-chipper workout consisting of rope climbs, burpee box get over and wall balls. We’ll continue pushing you on Tuesday with a 4 round medley of burpees, ab wheels, DB cleans and OH carries. For hump day on Wednesday you’ll work on a triple descending ladder of jump rope, KBS and squats. Thursday is straight couplet of rowing and lunges. Friday is a fast paced triplet of bike, T2B and KB Snatches. And as already mention, Saturday is “Murph Prep” at Northside Park.

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.