More than a workout – Change your life!™
Regular full schedule this week.
Our
current strength cycle will take us up to the first week of the Open, focusing
on Olympic lifting and gymnastics. We will do Olympic related lifts at least
twice a week and regularly practice gymnastics skills.
In addition, most of our WODs during this period will
have strength/skill-work after the MetCon. This will have us strength-training
under fatigue as it happens within a MetCon, and especially during
competitions. This is a reverse of how we usually do it, but this is consistent
with the principle of constantly varying things and thereby getting better
results by mixing things up. And this should help us better prepare for the
Open workouts themselves.
FTX
January Bingo Challenge
Until Sat, 1/30
We are doing a fun
challenge for January. Grab or print out (PDF is attached) one of our Bingo
sheets and see how many Bingos you can complete this month. Complete Bingos and
get the following rewards:
- 1st
Bingo – A free FitAid
- 2nd
Bingo – A free Atlas Bar
- 3rd
Bingo – An entry to our raffle for an RPM Jump Rope
- 4th
Bingo – An entry to our raffle for a new pair of Nano Xs
- Blackout
– A special unique FTX shirt designed just for this challenge.
So, grab or print out
a sheet and see how many you can complete this month!
Gymnastics
Clinic
Sat, 1/23 & Sat, 2/20
It
is time to sign up for FTX’s two-part Gymnastics Clinic led by coach Patrick,
which has its first meeting on Saturday, January 23. Participants will learn
simple exercises for developing the strength required for gymnastics movements,
then leave with four weeks of progressive homework plans to be accomplished
alone or with friends. The group will meet again on February 20th to learn the
techniques required for various gymnastics movements and leave again with
progressive homework to sharpen in those gymnastic skills before the CrossFit
Open.
Skills
are broken into two courses: Basics and Advanced:
- The
Basics course is for all levels, whether you are working on your first pull-up
or preparing for this year’s Murph. Basics covers pull-ups, toes-to-bar, and
handstand push-ups. (Meeting time 1:00pm)
- The
Advanced course is for those looking to succeed in movements required to Rx the
CrossFit Open workouts. Advanced covers bar muscle-ups, ring muscle-ups, and
handstand walks. (Meeting time 2:00pm)
Cost
is $75 per person and participation is capped to ensure personal attention.
Non-FTX members are welcome but will need access to their own equipment to
accomplish the homework.
FTX Kids’
Classes
Our FTX Kids’ schedule is:
- 2:30pm – 3:30pm – Tuesday and Thursday
- 4:30pm – 5:30pm – Tuesday, Wednesday,
Thursday and Friday
If a given class is full, please do still sign-up
and get on the waitlist. First, people do cancel and that way
you’ll often still get in. Second, this allows us to see demand and lets us
best judge the need for more classes. We want to offer enough classes to ensure
all the kids can attend as often as desired.
New
Zoom Classes
We have
added a whole new capability to FTX! You can now participate in any of our
classes via Zoom. With the system we’ve installed it’s almost like you are at
FTX.
- You
can see the class as if you had a spot there in-person.
- We
can observe you and coach you. Yes, we’ll make sure you squat low enough!
- You’ll
be able to hear us as if you were there, including our great music selections 😊
- With
this system you’ll be able talk to the coaches and other members.
This
is a whole new experience! To participate, please send us an email and we will
add a Zoom appointment capability to your Wodify account. It is free and
included in your membership. A secure experience is a priority for both those
joining via Zoom and those doing the class in-person. We will use unique Zoom
IDs and passwords that will be displayed in Wodify in the schedule for the
corresponding class time.
CrossFit
Open
Coming
Thursday, March 11th
This
is a three-week worldwide event for all, where we all do one workout per week
in this Open competition. It is great for:
- Setting
goals
- Pushing
yourself a little harder and further
- Ensuring
great movement standards
- Camaraderie
- Being
part of something worldwide
- Fun
competition
- Accountability
As
with last year, we will again have 3 teams at FTX: Red, Silver and Black! More
details on our local FTX component to come. Register for the Open here and be part of the fun!
Here
is a great promo video for this year’s CrossFit Open.