Week of March 30 – April 4

March 29th, 2020
by:

FTX continues to be closed at this time due to Executive order 2020-10 by Governor Pritzker.

We struggle, we fight, we overcome!

There’s very little that we can truly control. Our attitude and responses are two things we can control. In everything there is an opportunity. Let us tackle this next week head-on and crush it. Now more than ever it should be quite evident how important it is to take care of our health. Highly recommend the following video and really thinking about the quote “CrossFit fixes this. Medicine babysits this.”

We are not just a workout – We are a solution!

Last week we gave you six different WODs to mix and match as desired. This week is a bit different. Monday and Tuesday are grouped together – WODs 2A&2B. Wednesday stands on its own. And Thursday through Saturday are again grouped together – WODs 2C-2E.

Just like last week, we’ve created videos for each of these WODs. There’s a video giving an overview of the whole week, a video going over the general warm-up we’ll use for the week, and then one video for each WOD.

Video of overview – https://youtu.be/4Mq-geo-1lA

Video of warm-up – https://youtu.be/M56QmPHqsBQ

You all did an awesome job last week posting to your Instagram accounts pictures and/or videos related to these workouts. Keep it up! This week we will be giving away another case of FitAid and bag of Natural Recovery Greens as prizes. We will also give away a free month to FTX to one of our past members that posts a pic or video related to this week’s WODs (6+ months since being a member). We’ll announce our next round of winners next weekend. The more you post, the more chances you have to win. Use #FTXAthlete #FTXHomeWOD @FTXCrossFit in order to qualify. If you still aren’t a part our private FB Group “FTX Athlete Community”, then search for it and do an invite request. We are going to post additional challenges, activities, FB live video, and more on that on that page throughout this shut-in period.

On top of these WODs, our unlimited members can take a look at our accessory programming for this week which will again provide you with additional core work.

Finally, we will be hosting live classes via Zoom this week on Monday and Tuesday at 7:30am, 11:00 am and 5:30pm.
Use Personal Meeting ID – 275-189-2104 / You’ll need a password to get into the meeting. You can find that in the email we sent to all members.
These Zoom sessions are specifically for us to help you with the Bear Complex in WOD 2A. Be warmed up prior to joining the Zoom class. We’ll help you get things fine-tuned prior to doing the WOD. See you at these times!

Video for WOD 2A – https://youtu.be/u5ClhlksVtQ
Video for WOD 2B – https://youtu.be/Re_8CdvZdq0
Video for Wednesday, April 1 – https://youtu.be/g9hdexznUY8
Video for WOD 2C – https://youtu.be/FdzKMbXD5Bw
Video for WOD 2D – https://youtu.be/0V53-H0g8ns
Video for WOD 2E – https://youtu.be/jnAPkilf27g

2A: Metcon (Time)

*** WOD 2A ***
EMOM for 10:00
3 Bear Complexes w/ plate 15/10# [45/25#]
6 Alt. Plate Push-ups

Record time taken each round and then total.Metcon (Time)

*** 2A No Equipment Option ***
EMOM for 10:00
6 Burpees to a 6″ target
6 Push-ups

6″ target = Stand tall with feet at hip width, reach up with one hand with fingers extended, target should be 6″ above that.

Record time taken each round, then total.

2B: Metcon (Time)

*** WOD 2B ***
3 Rounds for time of:
10 Single DB Thrusters (Left Arm) 45/30# [55/35#]
20 Stick Jumps 20/16″ [24/20″]
10 Single DB Thrusters (Right Arm) 45/30# [55/35#]
20 Side-to-side Shuttle Runs 12′ *

* Back and forth (12′ + 12′) = 1 rep. Note these are side-to-side versus forward facing.

KB in lieu of DB is Rx or Rx+ also. If you don’t have any equipment or are scaling, then use any odd object that works for thrusters. Examples: Milk jug, back pack, bag of potatoes, etc. If weight is Rx or Rx+, then you are Rx or Rx+ regardless of what object is.

Stick jumps or stick jump substitute is Rx. See video.

Strength / Skillwork for Monday/Tuesday

If you have the capability, then do some back squats after WOD 2A and pull-ups / wtd. pull-ups after WOD 2B.

  • Back Squat (5-5-5-5-5)
  • Pull-ups (5-5-5-Max)
  • Weighted Pull-ups (5-5-5-5-5)

WOD for Wednesday, April 1

Choose one of the two options:

Dolores (Time)
150 Burpees For Time

Metcon (Time)
10 Rounds for time:

  • 6 [10] Push-ups
  • 6 [10] Burpees
  • 6 [10] 8-Count Body Builders
  • 6 [10] Star JumpsOnly difference between Rx and Rx+ is number of reps each round, i.e. 6 vs. 10.

2C: Metcon (AMRAP – Reps)

*** WOD 2C ***
EMOM 10:00
For each minute:
:30s of Wall-sit [w/30/20#*]
For remainder of each minute do
Goblet Squats 30/20#* [Pistols]

* Use anything that weighs 30/20#. Bear hug it. Don’t let it rest on legs or knees during wall-sit.
There is no rest period in this WOD. You are constantly going from wall-sit to squats and back to wall-sit. If you fail to hold the wall-sit for the 30s, then you aren’t allowed to do any squats for the remainder of that minute. You’ll rest instead and try again next minute.
Score is Goblet Squats completed for Rx and Pistols for Rx+.

2D: Metcon (Time)

*** WOD 2D ***
5 Rounds for time:
400m Run or 500m Row or 1200m Bike
1:00 of Push-ups [Clapping]

Score = Time – 1s/Push-up completed

2E: Metcon (Time)

*** WOD 2E ***
For time:
50-40-30-20-10
Single-Arm Hang Snatch (any style)
Sit-ups
2x Double-unders* [Rx+ must do D/Us]

2x means that for D/Us the rep sequence is  double or 100-80-60-40-20.
* Rx may do Singles at 4:1 ratio, which would make rep sequence 400-320-240-160-80.
Rx Wt = 40-45# / 25-30#
Rx+ Wt = 50+# / 35+#
Use anything that works given these wt. Obviously KB or DB is ideal, but backpacks with a handle can work well.
Alternate on Snatches as desired.

Strength / Skillwork for Thursday-Saturday

Do DB Press and Hammer Curls on same day as 2C.
Do Deadlift on any other day, if you have equipment/ability to do so.
Get the 5k run or row in if and whenever you can.
Single Arm Dumbell Press
(10/10 – 10/10 – 10/10 – 10/10)
Use whatever DBs or KBs you have.
Record  best set  of 10/10, i.e. successful  with both arms.  You are recording the single-arm wt.
Strict Dumbbell Hammer Curls
(8/8 – 8/8 – 8/8)
Deadlift
(5-5-5-5-5)
5k Run (Time)
Max Effort 5k Run
5k Row (Time)
Max Effort 5k Row

Week of March 23-28

March 22nd, 2020
by:

FTX is closed at this time due to Executive order 2020-10 by Governor Pritzker.

However!… We march on… Here’s what we are doing for this week.

Welcome to a new world reality. At this point it is our prayer you all are safe at home with loved ones. We all need to appreciate what we do have and not take anything for granted. How quickly things can change!

Part of what we do is prepare ourselves for whatever life may throw at us. And this week we charge ahead! We have planned out some great workouts that all of you can do at home. Below you will find descriptions and links.

This week consists of 6 workouts labeled A, B, C, D, E & F. They can be done in any order. All six will be posted in Wodify each day, and you’ll be able to log your scores there. We do suggest you monitor the weather as WODs C & F involve running outside, so do those on the nicer days.

We’ve created videos for each of these WODs. There’s a video giving an overview of the whole week, a video going over the general warm-up we’ll use for the week, and then one video for each WOD.

Video of overview – https://youtu.be/YmAUpiCcDG0

Video of warm-up – https://youtu.be/YLdsa9COl40

We encourage you all to post to your Instagram accounts pictures and/or videos related to these workouts. This week we will be giving away a pair of Nanos, case of FitAid and a bag of Natural Recovery Greens as prizes. We’ll announce winners next weekend. The more you post, the more chances you have to win. Use #FTXAthlete #FTXHomeWOD @FTXCrossFit in order to qualify. We’ll have a new round of prizes each week. Also make sure you are in our private FB Group “FTX Athlete Community”. If you are not in it, then search for it and do an invite request. We are going to post additional challenges, activities, FB live video, and more on that on that page throughout this shut-in period.

On top of these WODs, our unlimited members can take a look at our accessory programming for this week which will provide you with additional core work.

Finally, we will be hosting some live classes via Zoom. We’ll announce those once we have them setup. Stay tuned!

The FTX Team

WOD A: FTX KB FGB (AMRAP – Reps)

#FTXHomeWod Video A – https://youtu.be/o-UAkLsvTVg

FGB: KB-style: 1:00 each, 3x through

  • Shoulder to Overhead
  • Squat (any hold)
  • Russian KB Swing
  • Lunges (any hold)
  • Snatch (any style)
  • Rest

Rx + = 55/35#
Rx = 35/25#

Equipment needed is a single KettleBell (KB).
You will set clock to 17 1-minute intervals.
Elements = 30/20#

WOD B: Metcon (AMRAP – Reps)

#FTXHomeWod Video B – https://youtu.be/XfCwmtMI_OQ

Interval training
10 rounds of:
1:30 on / :30 off

10 Sit-ups w/ MB
10 MBSC 20/14# [30/20#]
Burpees

Score = Burpees. The rest is essentially a buy-in each round.
Ensure full range of motion on MBSC (Medicine Ball Squat Cleans)

Elements: Use 14/10# MB.

Equipment needed = Medicine Ball

WOD C: Metcon (Time)

#FTXHomeWod Video C – https://youtu.be/mkDGvYjM_2M

4 Rounds for time of:

  • 40 RKBS 35/25# [55/35#]
  • 40 Step-ups 16″ w/ MB 20/14# [30/20#] *
  • 40 D/Us or 120 singles** [Rx+ must do D/Us]
  • 400m Run

* Use steps/stairs in your house or anything solid that will support your weight. Steps/stairs – Step to second step and back down.
** Or Jumping Jacks.

Elements: KB 30/20#, MB 14/10# and do 90 jumping jacks

Equipment needed KB, MB and optional jump rope.
Find a suitable 400m route to run. (200m out and back each round.)

WOD D: Metcon (Time)

#FTXHomeWod Video D – https://youtu.be/JdZXwGq4iMY

4 [5] Rounds for time:

  • 16 Alt. DB Snatches 45/30# [50/35#]
  • 32 Lunges w/ DB (Any hold & 1 ct.)

Snatches are from the ground with both heads of DB touching.
Note that Rx is 4 rounds and Rx+ is 5 rounds, and the weight is slightly heavier.
Elements: 25/20#

Equipment needed is a single Dumbbell (DB).

WOD E: FGB Slam Ball & Plate (AMRAP – Reps)

#FTXHomeWod Video E – https://youtu.be/s-P5KDad6oU

FGB style – Slam Ball: 1:00 each, 3x through

  • Slam Balls 20/16#
  • Russian Twists (2ct.)
  • Push-ups [w/ plate on back]
  • SB Squat Cleans
  • G2O w/ Plate 15/10# [45/25#]

Equipment needed is a single Slam Ball (SB) and Plate.
Elements: Do Rx wt.

WOD F: Metcon (Time)

#FTXHomeWod Video F – https://youtu.be/y_3ARr7EyOI

5 Rounds for time of:

  • 400m Run [run w/ slam ball 20/16#]
  • 40 OH Plate Lunges (1ct) 15/10# [45/25#]

Equipment needed is a plate [Rx+ will need SB as well].
Find a suitable 400m route to run. (200m out and back for each round)
Elements: Use Rx wt., but for lunges any hold is OK.

If you don’t have any equipment or not the equipment listed –

WOD A – This can be done with a DB or any odd object suitably heavy.
WOD B – This can be done with any suitable object that’s heavy enough. Ideas – box of books, bag of potatoes/apples, fish bowl (See video to get this joke. Given the situation, we’re entitled to make bad jokes.)
WOD C – This can be done with a DB or any odd object suitably heavy.
WOD D – This can be done with a KB.
WOD E– Subsitute as follows: Slam Balls w/ Burpees, Russian Twists w/ V-ups,  SB Squat Cleans w/ Prisoner Squats and for G2O use any object that weights 10+ lbs.
WOD F – Use any object that’s 10/15+ lbs. for OH lunges.

3/20/20 Update

March 20th, 2020
by:

We are closed until 4/8/20 due to a government mandate.

In the meantime, we are programming at home workouts with corresponding videos. We will also be doing fun competitions, challenges and other things during this time. Make sure you’ve downloaded the Wodify Athlete APP. This will allow you to see the full description of our WODs, log scores, and participate in some of our challenges. If you haven’t already, request to join our “FTX Athlete Community” group on Facebook. Just search for that group and request to join. We’ll be posting challenges, updates, FB live video and more via that site.

Stay tuned for classes via Zoom or other video conferencing technology.

Week of March 16-21

March 15th, 2020
by:

We are open
(Any potential drop-ins need to call us first @ 630.981.4964)

We will be open this week with our normal schedule in place. We have taken the following steps:

  • Increased our cleaning schedule by 50%.
  • Cancelled child care and closed our kids’ area 🙁
  • Running our air vents 24/7 to increase exchange of inside air for fresh outdoor air.
  • Asking members to wash hands coming and going, and wipe down equipment. And if you are sick, please stay home.
  • Modifying workouts to reduce or eliminate sharing of equipment.

Health and Community

One of the things this whole Covid-19 pandemic highlights is how important it is for us to take care of our health. The healthier you are the less you personally have to fear an illness. Though nothing can make you 100% safe, being stronger and healthier not only is great protection, but it also allows you to enjoy life more. At FTX we are about more than a workout, we are there to change your life. We are a health and fitness solution.

But as a community we also have the privilege and responsibility to be there for family, friend and neighbor. Let us use what we have been given to be an example for others not only by how we live but also by how we give. Let us do what we can to protect those around us that may not be able to protect themselves. We can do this by taking preventative measures to reduce spreading this disease, and being there to help others. We can help by getting groceries or by cleaning for the elderly and sick. We can also be a beacon in our community by supporting small businesses that are being affected by this situation. In everything there is always an opportunity. And there are definitely opportunities during these times.

Specialty Classes This Week

FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

You are what you eat! Exercise, nutrition and recovery are the keys to health. Workout hard, eat well and get rest. Food that is not processed and free of chemicals and pollutants is a must. We are here to help!

Our next delivery is Saturday, April 25th. Order by Tuesday, April 21st.
Delivery is to FTX CrossFit between 3:00pm – 4:00pm. You will be given a 30 minute window for pick-up. Ordering is easy.
Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

We will be finishing up our current strength cycle over these last two weeks of March. We’ve seen a lot of PRs and it has been great to do something different. A proper warm-up is essential, therefore it is important to arrive to classes on time in order to properly go through the whole warm-up sequence. The following is an outline of our strength program this week.

  • Monday: Push Press and Deadlift.
  • Tuesday: Pull-ups or wtd. pull-ups.
  • Wednesday: 3 Dumbbell exercises – Arnold presses, Thrusters and Straight-leg Deadlifts.
  • Thursday: Olympic lifting – Clean & Jerk.
  • Friday: Push Press and Front Squat.
  • Saturday: None, given a long chipper.

Our WODs this week start on Monday with a shorter triplet consisting of KB Snatches, KB Goblet Squats and T2B. Tuesday is fast-paced body-weight FGB. On Wednesday we will have you lunging and burpeeing. Thursday gives you the option between Olympic lifting and a WOD that will test your glycolitic energy system. Friday brings you a short trio of pull-ups, push-ups and box jumps.

On Saturday we will have our first March Madness WOD. The NCAA may have cancelled its March Madness, but not us. We have selected 64 movements and ranked them according to their frequency as tracked by wodwell.com. These 64 movements will then battle it out over the next 3 weeks in single elimination format. The winners of each battle will determine the movements of our WODs. How will the winners be determined? Classes will vote throughout this time between certain movements. You all will determine the winners! Our first March Madness WOD will be a 16 movement chipper this Saturday.

You might think that this is kind of random and how is that good programming. The first CrossFit Games used an actual hopper to determine the WODs! Also, one of idea that CrossFit espouses is being ready for the unknown and unknowable. Having said that, we will be determining time format, reps, loading, etc. to ensure we all get some great workouts out of this. But above all this will be something fun and different!

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of March 9-14

March 8th, 2020
by:

Nutrition 101 – Proteins/Amino Acids

There are perhaps about 100 different amino acids found in nature, and they are the basic building blocks of life. Humans are made up of 20 of these. Amino acids combine into polypeptide chains which in turn combine into proteins. Our cells are mostly water, but the non-water part is mostly made up of proteins. These 20 amino acids can arranged into trillions upon trillions of combinations to serve all the functions of our bodies. And proteins are the most complex molecular structures known to biology. Every part and function of your body needs protein! You cannot survive without eating protein.

The 20 amino acids that humans require can be further divided into two main categories: 9 essential and 11 non-essential. The non-essential amino acids are those that our systems can create from chemicals found in our body. The essential amino acids are those our bodies’ cannot synthesize and that we need to get from our food. Just a few examples of the proteins our bodies produce from amino acids are enzymes, antibodies, hormones, motor proteins and structural proteins. Myosin is one protein that is key to exercise as it converts energy into movement, which in this case is the contraction of muscle fibers.

We have two protein sources – either eating animals or vegetables. Most animal sources, including eggs and dairy, are called complete proteins as we can get all 9 essential amino acids from them. Vegetable sources are usually low or missing some of the essential amino acids. In order to get all the essential amino acids from only vegetables you have to combine them to ensure an ample supply of each.

You need to consume a sufficient amount of protein each day in order for your body to be able to properly build, maintain and repair all its functions. Your body does have some safety mechanisms to handle a prolonged lack of protein by breaking down less essential parts of your body to supply protein to the more essential parts of your body. An example of this is the body breaking down muscle tissue to be able to provide proteins to the brain or vital organs.

Your diet absolutely has to include proteins that will regularly supply you with all 9 essential amino acids. If it doesn’t, that will generate a deficiency in your body. How much protein your body needs and in what proportion to carbohydrates and fats is not an easy answer, especially if you have any conditions, health problems or other issues that can affect your body’s processing of nutrients. Also, determining what are the best sources for you is also something to consider. This is why we recommend working with a nutritionist/dietitian.

Next: How does our body use carbohydrates?

Specialty Classes This Week

FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

You are what you eat! Exercise, nutrition and recovery are the keys to health. Workout hard, eat well and get rest. Food that is not processed and free of chemicals and pollutants is a must. We are here to help!

Our next delivery is this Saturday, March 14th. Order by this Tuesday, March 10th.
Delivery is to FTX CrossFit between 3:00pm – 4:00pm. You will be given a 30 minute window for pick-up. Ordering is easy.
Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

Our current strength program will finish at the end of this month. This strength program has involved some higher reps and two exercises. By constantly varying our workouts to hit our bodies from different angles, which prevents adaptation/plateauing, we’ve been seeing a lot of gain and improvement. On Monday, Wednesday and Friday it will be fast-paced as we cover 2 movements versus doing just 1. On Mondays and Fridays we will rotate through the movements: Shoulder Press/Ft. Squats, Ft. Squats/Deadlifts, Shoulder Press/Deadlifts, Shoulder Press/Ft. Squats and so on. Our warm-ups will have you ready to go. It will be important to arrive to classes on time in order to properly go through the whole warm-up sequence. The following is an outline of our strength program this week.

  • Monday: Push Press and Front Squat.
  • Tuesday: Olympic lifting – Jerk.
  • Wednesday: 3 Dumbbell exercises – Arnold presses, Thrusters and Straight-leg Deadlifts.
  • Thursday: Pull-ups or wtd. pull-ups.
  • Friday: Front Squat and Deadlift.
  • Saturday: Extra core work after WOD.

The WODs on Monday, Wednesday and Fridays during this strength cycle have been shorter WODs with a minimum amount of movements. Most of them being under 10 minutes and involve a couplet. Tuesday and Thursdays will have longer WODs that also may involve more movements. Saturdays will tend to be longer like the Hero WODs. We know that certain combinations of attendance, like MWF or TuThS, might limit your exposure to the full variety of our programming in February and March. Keep in mind that this is for 8 weeks. We will change it back up for April. This might narrow your focus a bit for the next 8 weeks, but this can be a positive. Our programming is all about the long-term, i.e. what can we achieve in 6 months, 1 year, 2 years and over a life-time. It is not about trying to achieve unrealistic goals like “Beach body in 3 weeks” or “Biggest Loser”. It is also impossible to effectively cover everything, every week. To be well-rounded for the long-term, there are weeks or even months where we focus on one thing or another.

We start this week with a triplet consisting of T2B, push-ups and step-ups that will hit your core, pecs and legs. Tuesday is a longer partner WOD that will have you alternating between cardio (rowing and running) and lifting (S2O and Ft. Squats). On Wednesday we’ll have two choices for you: Our strength program and a shorter Metcon of Bike and Pull-ups OR an alternate WOD that is a long 30:00 AMRAP chipper with a variety of movements. Thursday is longer MetCon with some heavier weight consisting of power cleans, pull-ups and burees. Friday is again a shorter Metcon that will tax the shoulders, core and get the heart pumping. Saturday is a Hero WOD – Nate.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of March 2-7

March 1st, 2020
by:

Nutrition 101 – Carbohydrates, proteins and fats

These three are often referred to as macro nutrients. All foods are made up of a combination of one, two or all three of these. You need all three to survive. All calories come from one of these three, and as we discussed last week – A calorie is a way to measure the energy in our food. So another way to state this is that all energy in food comes from proteins, carbohydrates or fats. Each of these three macro nutrients serves a critical role. Proteins are the building blocks of all cells in your body. Your body digests proteins by converting them to amino acids. Carbohydrates are converted by your body into sugars. Fats are converted into fatty acids and glycerol.

Now this is where all the controversy over diets starts, and this can be summed up by these three questions:

  • What amount and proportion should we consume of these three macro nutrients for optimum health?
  • What are the best sources and combinations of each of these three macro nutrients, and which sources should we avoid?
  • What minerals, vitamins and other nutrients do we need and in what amounts and proportions?

In general your ratio of calorie intake and expenditure of energy (metabolism) needs to be 1:1 for maintaining weight. To lose weight your calorie absorption needs to be less than your energy expenditure. To gain weight your calories absorbed need to be more than you use. But this is where things get really challenging. There are many factors that can positively or adversely affect your body’s ability to process, store and burn energy. The truth is that all our knowledge of the human body and its systems has only begun to unravel the complexity of it all. Just counting calories can be an exercise in frustration. This is why we recommend talking with a nutritionist and/or dietitian if you are having trouble maintaining healthy weight. Even determining what is or isn’t a healthy weight isn’t simply some number. It is important to filter out unhealthy societal expectations and rather focus on true health.

But to even begin talk about nutrition we do need to have a basic understanding of the main building blocks or macro nutrients.

Next: How does our body use proteins or more specifically amino acids?

Specialty Classes This Week

FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

You are what you eat! Exercise, nutrition and recovery are the keys to health. Workout hard, eat well and get rest. Food that is not processed and free of chemicals and pollutants is a must. We are here to help!

Our next delivery is Saturday, March 14th. Order by Tuesday, March 10th.
Delivery is to FTX CrossFit between 3:00pm – 4:00pm. You will be given a 30 minute window for pick-up. Ordering is easy.
Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

We will continue our current strength cycle through March. This one is a bit different and is a mix of strength training protocols. We constantly vary our workouts to hit our bodies from different angles, which prevents adaptation/plateauing and repetitive use injuries. This strength cycle does continue our focus on shoulders, legs and posterior chain development, but we’re doing it with more lifts in one day and a higher rep scheme. On Monday, Wednesday and Friday it will be fast-paced as we cover 2 movements versus doing just 1. On Mondays and Fridays we will rotate through the movements: Shoulder Press/Ft. Squats, Ft. Squats/Deadlifts, Shoulder Press/Deadlifts, Shoulder Press/Ft. Squats and so on. Our warm-ups will have you ready to go. It will be important to arrive to classes on time in order to properly go through the whole warm-up sequence. The following is an outline of our strength program this week.

  • Monday: Front Squat and Deadlift.
  • Tuesday: Pull-ups or wtd. pull-ups
  • Wednesday: 3 Dumbbell exercises – Arnold presses, Thrusters and Straight-leg Deadlifts.
  • Thursday: Olympic lifting – Snatch
  • Friday: Push-press and Deadlift.
  • Saturday: Skillwork – Double-unders.

The WODs on Monday, Wednesday and Fridays during this new strength cycle will be shorter WODs with a minimum amount of movements. Most of them will be under 10 minutes and involve a couplet. Tuesday and Thursdays will have longer WODs that also may involve more movements. Saturdays will tend to be longer like the Hero WODs. We know that certain combinations of attendance, like MWF or TuThS, might limit your exposure to the full variety of our programming in February and March. Keep in mind that this is for 8 weeks. We will change it back up for April. This might narrow your focus a bit for the next 8 weeks, but this can be a positive. Our programming is all about the long-term, i.e. what can we achieve in 6 months, 1 year, 2 years and over a life-time. It is not about trying to achieve unrealistic goals like “Beach body in 3 weeks” or “Biggest Loser”. It is also impossible to effectively cover everything, every week. To be well-rounded for the long-term, there are weeks or even months where we focus on one thing or another.

We start this week with a 10:00 AMRAP triplet of T2B, Thrusters and Lunges. Tuesday is a longer 18:00 AMRAP with 6 different movements. On Wednesday we return to a shorter 10:00 WOD consisting of Wall Balls and dips. Thursday is interval training with Devil’s Presses, Renegade Rows and Running. Friday is a partner/team WOD of Cleans, Push-ups and Biking. Saturday is a Hero WOD – Bradshaw.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of February 24-29

February 23rd, 2020
by:

Nutrition 101 – The Calorie

Today all food is usually measured by Calories. What is a Calorie? It is a measurement of the level of energy provided by food. More specifically, it is the amount of energy needed to raise the temperature of 1kg of water by 1 degree Celsius. Our bodies are mostly made of water. We are warm-blooded and therefore need energy to maintain body-heat. And, we also need to supply the energy needs of our muscles and organs. We need the energy that food provides to survive. In our food this comes from three basic sources: carbohydrates, proteins and fats. Each of these three is essential to life. You cannot live without all three. Our bodies need a certain amount of energy from our food each day to maintain us. If we eat more than we need, then our bodies store this for future use. If we don’t get enough food, then our bodies are able to draw from this energy reserve to make up for the shortfall. Without this mechanism we would die unless we got the precise amount of food each day. Thankfully in our society we have plenty, but the problem is that a vast portion of our population consumes too much each day and thereby stores that extra energy to excess. (Next: Carbohydrates, proteins and fats.)

Specialty Classes This Week

FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

You are what you eat! Exercise, nutrition and recovery are the keys to health. Workout hard, eat well and get rest. Food that is not processed and free of chemicals and pollutants is a must. We are here to help!

Our next delivery is Saturday, March 14th. Order by Tuesday, March 10th.
Delivery is to FTX CrossFit between 3:00pm – 4:00pm. You will be given a 30 minute window for pick-up. Ordering is easy.
Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

We started a new strength cycle three weeks ago that will go through the end of March. This one is a bit different and is a mix of strength training protocols. We constantly vary our workouts to hit our bodies from different angles, which prevents adaptation/plateauing and repetitive use injuries. This strength cycle does continue our focus on shoulders, legs and posterior chain development, but we’re doing it with more lifts in one day and a higher rep scheme. On Monday, Wednesday and Friday it will be fast-paced as we cover 2 movements versus doing just 1. On Mondays and Fridays we will rotate through the movements: Shoulder Press/Ft. Squats, Ft. Squats/Deadlifts, Shoulder Press/Deadlifts, Shoulder Press/Ft. Squats and so on. Our warm-ups will have you ready to go. It will be important to arrive to classes on time in order to properly go through the whole warm-up sequence. The following is an outline of our strength program this week.

  • Monday: Push-press and Deadlift.
  • Tuesday: Olympic lifting – Cleans
  • Wednesday: 3 Dumbbell exercises – Arnold presses, Thrusters and Straight-leg Deadlifts.
  • Thursday: Pull-ups or wtd. pull-ups
  • Friday: Push-press and Front Squat.
  • Saturday: Skillwork – Double-unders.

The WODs on Monday, Wednesday and Fridays during this new strength cycle will be shorter WODs with a minimum amount of movements. Most of them will be under 10 minutes and involve a couplet. Tuesday and Thursdays will have longer WODs that also may involve more movements. Saturdays will tend to be longer like the Hero WODs. We know that certain combinations of attendance, like MWF or TuThS, might limit your exposure to the full variety of our programming in February and March. Keep in mind that this is for 8 weeks. We will change it back up for April. This might narrow your focus a bit for the next 8 weeks, but this can be a positive. Our programming is all about the long-term, i.e. what can we achieve in 6 months, 1 year, 2 years and over a life-time. It is not about trying to achieve unrealistic goals like “Beach body in 3 weeks” or “Biggest Loser”. It is also impossible to effectively cover everything, every week. To be well-rounded for the long-term, there are weeks or even months where we focus on one thing or another.

This week on Monday, Wednesday and Friday you will choose to do a few short mini-WODs that are between 1-2 minutes in length. Added together with the strength work we are doing, you will get a great full-body workout. Tuesday and Thursday consist of medium length Hero WODs. Tuesday is a heavier couplet, while Thursday is a single-movement WOD. And Saturday is a 5 round FGB style WOD (versus the usual 3 rounds).

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of February 17-22

February 16th, 2020
by:

Always Keep Learning

One of the keys to a joyous and fulfilling life is to constantly challenge ourselves to grow. Exposing oneself to new situations and knowledge is essential to avoid stagnation both physically, mentally and spiritually. We were designed to learn. One of the greatest elements of CrossFit is that it provides us the opportunity to keep learning on some many levels, and they are not just physical.

Specialty Classes This Week

FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

You are what you eat! Exercise, nutrition and recovery are the keys to health. Workout hard, eat well and get rest. Food that is not processed and free of chemicals and pollutants is a must. We are here to help!

Our next delivery is Saturday, March 14th. Order by Tuesday, March 10th.
Delivery is to FTX CrossFit between 3:00pm – 4:00pm. You will be given a 30 minute window for pick-up. Ordering is easy.
Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

We started a new strength cycle two weeks ago that will go through the end of March. As you surely noted, this one is a bit different. We constantly vary our workouts to hit our bodies from different angles, which prevents adaptation/plateauing and repetitive use injuries. This strength cycle does continue our focus on shoulders, legs and posterior chain development, but we’re doing it with more lifts in one day and a higher rep scheme. On Monday, Wednesday and Friday it will be a fast-paced as we cover 2 movements versus doing just 1. We changed this from 3 to 2 on Mondays and Fridays as we observed classes and got feedback. We are constantly trying to do things better, and sometimes changes are warranted mid-stride. On Mondays and Fridays we will rotate through the movements: Shoulder Press/Ft. Squats, Ft. Squats/Deadlifts, Shoulder Press/Deadlifts, Shoulder Press/Ft. Squats and so on. Our warm-ups will have you ready to go. It will be important to arrive to classes on time in order to properly go through the whole warm-up sequence. The following is an outline of our strength program this week.

  • Monday: Push-press and Front Squat.
  • Tuesday: Olympic lifting – Split jerks
  • Wednesday: 3 Dumbbell exercises – Arnold presses, Thrusters and Straight-leg Deadlifts.
  • Thursday: Pull-ups or wtd. pull-ups
  • Friday: Front Squat and Deadlift.
  • Saturday: Skillwork of rope climbs and double-unders.

The WODs on Monday, Wednesday and Fridays during this new strength cycle will be shorter WODs with a minimum amount of movements. Most of them will be under 10 minutes and involve a couplet. Tuesday and Thursdays will have longer WODs that also may involve more movements. Saturdays will tend to be longer like the Hero WODs. We know that certain combinations of attendance, like MWF or TuThS, might limit your exposure to the full variety of our programming in February and March. Keep in mind that this is for 8 weeks. We will change it back up for April. This might then focus you for the next 8 weeks, but this can be a positive as well.

This week will start with a WOD called “Christine” which will test your ability to move given your BW. Tuesday is a long and heavy triplet involving bear complexes. Wednesday is a shorter and lighter WOD, but it will leave you gassed. Thursday uses interval training on 3 movements to test your glycolitic energy pathway. Friday will have you doing 2 short AMRAPs, including our Welcome Session WOD. This will give you a chance to see how much you’ve improved since that first day at FTX! And finally on Saturday, we are doing some more interval training, but without rest between rounds like on Thursday. This makes Saturday a WOD that will test your oxidative energy pathway (cardio).

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of February 10-15

February 9th, 2020
by:

Specialty Classes This Week

FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

You are what you eat! Exercise, nutrition and recovery are the keys to health. Workout hard, eat well and get rest. Food that is not processed and free of chemicals and pollutants is a must. We are here to help!

Our next delivery is Saturday, March 14th. Order by Tuesday, March 10th.
Delivery is to FTX CrossFit between 3:00pm – 4:00pm. You will be given a 30 minute window for pick-up. Ordering is easy.
Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

We started a new strength cycle last week that will go through the end of March. As you surely noted, this one is a bit different. We constantly vary our workouts to hit our bodies from different angles, which prevents adaptation/plateauing and repetitive use injuries. This strength cycle does continue our focus on shoulders, legs and posterior chain development, but we’re doing it with more lifts in one day and a higher rep scheme. On Monday, Wednesday and Friday it will be a fast-paced as we cover 3 movements versus doing just 1. Our warm-ups will have you ready to go. It will be important to arrive to classes on time in order to properly go through the whole warm-up sequence. The following is a weekly outline of the strength program for the next two months.

  • Monday and Friday: Push-press, Front Squat and Deadlift.
  • Tuesday and Thursday: We will alternate between working on ring-rows through muscle-ups and Olympic lifting movements (or components thereof).
  • Wednesday: 3 Dumbbell exercises – Arnold presses, Thrusters and Straight-leg Deadlifts.
  • Saturday: Miscellaneous strength work or we’ll skip it due to having a longer WOD.

The WODs on Monday, Wednesday and Fridays during this new strength cycle will be shorter WODs with a minimum amount of movements. Most of them will be under 10 minutes and involve a couplet. Tuesday and Thursdays will have longer WODs that also may involve more movements. Saturdays will tend to be longer like the Hero WODs.

This week will start with a WOD called “Fast and Heavy” which happens to be the first WOD ever posted to the CrossFit.com site when it was first started back on 2/10/2001! It involves, you guessed it, Thrusters! Tuesday is a triplet of rope climbs, dips and box jumps. But, the box jumps have a twist to them. Wednesday will be a fast paced 4 movement Tabata workout. Thursday brings us the “Kelly” benchmark WOD. On Friday we are back to a shorter WOD with a 10 minute AMRAP triplet. Saturday is the “Josh” Hero WOD.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of February 3-8

February 2nd, 2020
by:

No regular classes or open gym/box this Saturday, 2/8 due to our annual BlackOps competition. Come watch and cheer.

Specialty Classes This Week

FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

You are what you eat! Exercise, nutrition and recovery are the keys to health. Workout hard, eat well and get rest. Food that is not processed and free of chemicals and pollutants is a must. We are here to help!

Hopefully you took advantage of our delivery this weekend. If not, our next delivery is Saturday, March 14th. Order by Tuesday, March 10th.
Delivery is to FTX CrossFit between 3:00pm – 4:00pm. You will be given a 30 minute window for pick-up. Ordering is easy.
Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

We are starting a new strength schedule that will go through the end of March. Given that we constantly vary, this one will be different. On Monday, Wednesday and Friday it will be a faced paced strength cycle covering 3 movements. Our warm-ups will have you ready to go. It will be important to arrive to classes on time in order to properly go through the whole warm-up sequence. The following is a weekly outline of the strength program for the next two months.

  • Monday and Friday: Push-press, Front Squat and Deadlift.
  • Tuesday and Thursday: We will alternate between working on ring-rows through muscle-ups and Olympic lifting movements (or components thereof).
  • Wednesday: 3 Dumbbell exercises – Arnold presses, Thrusters and Straight-leg Deadlifts.
  • Saturday: Miscellaneous strength work or we’ll skip it due to having a longer WOD.

The WODs on Monday, Wednesday and Fridays during this new strength cycle will be shorter WODs with a minimum amount of movements. Most of them will be under 10 minutes and involve a couplet. Tuesday and Thursdays will have longer WODs that also may involve more movements. Saturdays will tend to be longer like the Hero WODs.

This week will follow this format with 8:00 AMRAPs on Monday, Wednesday and Friday. Tuesday will be a FGB style WOD. Thursday’s interval WOD is a killer on the legs. Saturday we are running our BlackOps 4 competition and therefore will not have classes or Open box/gym.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of January 27 through February 1

January 26th, 2020
by:

Specialty Classes This Week

FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is this Saturday, February 1st. Order by this Tuesday, January 28th.
Delivery is to FTX CrossFit between 3:00pm – 4:00pm. You will be given a 30 minute window for pick-up. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

This week’s Strength cycle schedule:
Next week we will start a new strength cycle for 2 months. For this final off-week, we will continue doing a mixed variety of our traditional strength exercises with others, especially skill-work on gymnastics, rope climbing and double-under work. This week you will see:

  • Monday – Double-under skill-work
  • Tuesday – Pull-ups -> Muscle-ups
  • Wednesday – Split Jerk
  • Thursday – Bench Press
  • Friday – Clusters / Thrusters
  • Saturday – SDHP

We start this week with longer WODs (20 minutes) and they get a bit shorter by Friday. On Saturday we will do a medium-length Hero WOD we did last summer. Monday is 2 couplets in one WOD. Tuesday is a faster paced couplet. Wednesday we hit you with an 18 minute AMRAP that is a triplet. Thursday is an interval training triplet. Friday is a fun chipper – The “300” WOD. And Saturday is essentially a couplet with a burpee penalty built in.
Primary muscles hit by this week’s WODs:
– Monday – Posterior chain, shoulders and legs.
– Tuesday – Legs and posterior chain.
– Wednesday – Core, grip and cardio.
– Thursday – Full-body.
– Friday – A bit of everything.
– Saturday – Body-weight with cardio.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of January 20-25

January 19th, 2020
by:

Specialty Classes This Week

FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, February 1st. Order by Tuesday, January 28th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

This week’s Strength cycle schedule:
In February we will start a new strength cycle for 2 months. In the meantime, we will continue doing a mixed variety of our traditional strength exercises with others, especially skill-work on gymnastics, rope climbing and double-under work. This week you will see:

  • Monday – Back Squat
  • Tuesday – Handstand Walk Skill-work
  • Wednesday – Rope Climb & Double-under skill-work
  • Thursday – Long cardio w/ no strength work.
  • Friday – KB C&J
  • Saturday – None. WOD itself is pretty heavy.

You will get a pretty good variety of movements this week. This week, more than most, will allow many to work out more days in a row than usual without feeling too sore in any one area. Most of the workouts are 15-20 minutes long, with Thursday being even longer. On Friday we will introduce you all to an IKFF (International Kettlebell and Fitness Federation) event – the 5 minute Long-cycle. It’s always fun to try something new!
Primary muscles hit by this week’s WODs:
– Monday – Posterior chain and Shoulders
– Tuesday – Lats, chest and legs
– Wednesday – Posterior chain, shoulders, chest and legs
– Thursday – Cardio
– Friday – Shoulders and core
– Saturday – Full-body

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of January 13 through 18

January 12th, 2020
by:

Specialty Classes This Week

FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, February 1st. Order by Tuesday, January 28th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

This week’s Strength cycle schedule:
In February we will start a new strength cycle for 2 months. In the meantime, we will continue doing a mixed variety of our traditional strength exercises with others. This week you will see:

  • Monday – Shoulder Press
  • Tuesday – OH Squats
  • Wednesday – Double DB Deadlift
  • Thursday – Weighted Pull-ups
  • Friday – Bench Press (Skip this if Wed and Thu took their toll)
  • Saturday – None, though we do offer the option of an accessory work cash-out after the WOD.

During this week you will see a lot of triplets, i.e. WODs with 3 movements. Triplets focus the workout on fewer body parts than chippers or other WODs that have more movements, but allow the workout to be programmed in such a way as to give body parts more rest between sets than in a couplet.
We start the week with a medium long cardio/body-weight triplet. Tuesday is a Tabata chipper with a 10 different movements. These two workouts should give us a great workout (especially in the cardio arena), but they shouldn’t beat us up too much. But the next two days will ramp things up. On Wednesday we’ll hit you with a triplet that involves heavier squat snatches, and Thursday is an even harder triplet. Friday’s WOD is a hard workout with 4 movements, but we ease off a bit as it involves more sustainable exercises. Saturday we go back to a Hero WOD triplet.
This week is a balance of lighter, medium heavy and heavy WODs.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of January 6 through 11

January 5th, 2020
by:

Specialty Classes This Week

FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, February 1st. Order by Tuesday, January 28th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

This week’s Strength cycle schedule:
In February we will start a new strength cycle for 2 months. In the meantime, we will continue doing a mixed variety of our traditional strength exercises with others. This week you will see:

  • Monday – HSPUs / Handstand Walks
  • Tuesday – Front Squats
  • Wednesday – Bench Press
  • Thursday – L-sit Pull-ups
  • Friday – None. WOD is a long one.
  • Saturday – This will be a “no measure” day with several strength movements – Pull-ups, bent-over rows, deficit dead-lifts and curls.

We start the week with a 20 minute AMRAP that heavily emphasizes gymnastics / body-weight movements. Tuesday is a pyramid chipper that is a good mix of cardio, body-weight and core movements. Both Monday and Tuesday will tax your oxidative energy pathway (cardio). Wednesday is a shorter workout that involves medium weights. Thursday is a longer workout that has light to medium weight. Friday is “The Seven” Hero WOD. This is a tough WOD that involves short sets of 7 reps each with heavy weights intermixed with body-weight movements. On Saturday we slow the pace down with a no measure day focusing on accessory work, which will feel great after Friday.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of December 30 through January 4

December 29th, 2019
by:

New Year Hours

December 31st – No 6:30pm & 7:30pm class.
January 1st – Closed
All other classes as normal.

Specialty Classes This Week

FTX Gold (55+)Wednesday 2:30pm New Year’s – Closed
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, February 1st. Order by Tuesday, January 28th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

This week’s Strength cycle schedule:
For the remainder of the year we are doing a variety of movements and lifts. This week you will see the Sots Press and weighted pull-ups mixed in. The Sots Press is a pretty advanced strength exercise as it requires the ability to have a very stable bottom squat position with full range of motion, while also having full shoulder mobility and great core stabilization. It’s an exercise that will challenge many.

We are finishing out 2019 on Monday with a fun partner chipper and on Tuesday with the same Hero WOD (Brehm) we did last year on 12/31. We will all have a day off on Wednesday as we celebrate the arrival of 2020. Then, as we do every year, we will welcome the New Year with the quintessential CrossFit workout – Fran. On Friday we will do a FGB style WOD as these are always popular and a great workout. On Saturday we will do three 8:00 AMRAPs that will work the whole body.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

December 24th and 25th

December 23rd, 2019
by:

We are closed on the 24th and 25th. Normal hours resume on the 26th.

Week of December 23 through 28

December 22nd, 2019
by:

Holiday Hours

December 23rd – No 6:30pm & 7:30pm class.
December 24th – Closed.
December 25th – Closed. Merry Christmas.
December 31st – No 6:30pm & 7:30pm class.
January 1st – Closed
All other classes as normal.

Specialty Classes This Week

FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, February 1st. Order by Tuesday, January 28th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

This week’s Strength cycle schedule:
For the remainder of the year we are doing a variety of movements and lifts.

Consider this week a little bit of an off week. It is good throughout the year to every once in a while focus a bit more on recovery. We recommend you take time on the 24th and/or 25th do some extra stretching and/or SMR at home. Your body will thank you.

Kettlebells are an important and versatile tool for strength and fitness. This Monday we start off with a great KB WOD.
Enjoy having Tuesday and Wednesday off.
On Thursday we pick up with a triplet that will require you to determine at what weight you are able to do the most work. If you go too light, then you won’t maximize the amount of work performed. If you go too heavy, then you will be inefficient. Work capacity and power output is something we continually try to develop with our training.
On Friday we will work on our varying comfort and abilities to do work while upside down in the skillwork. The WOD is a combo of taxing the upper-body first and then working the lower-body. It is a one-two punch WOD.
Saturday we will work on pull-up to M/U progressions for the skillwork. This is followed by an AMRAP that focuses on cardio mixed in with medium heavy weight.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!



Week of December 16 through 21

December 15th, 2019
by:

Specialty Classes This Week

Yoga – No Yoga Class. We close at 7:30pm on Tuesday.
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Holiday Hours

December 23rd – No 6:30pm & 7:30pm class.
December 24th – Closed.
December 25th – Closed. Merry Christmas.
December 31st – No 6:30pm & 7:30pm class.
January 1st – Closed
All other classes as normal.

Seven Sons Farm

Next delivery is Saturday, December 21st. Order by Tuesday, December 17th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

This week’s Strength cycle schedule:
For the remainder of the year we are doing a variety of movements and lifts.

Monday starts with a descending ladder WOD of rope climbs and bear crawls. There is also an alternate workout on Monday.
Tuesday is a for time couplet with wall balls and lunges.
Wednesday is a triplet of DB work involving clusters, HSPUs (PUs), and Ft. Squats.
Thursday brings us a class-wide WOD in the form of a chipper.
Friday is the classic Benchmark Grace and the Heavy Grace variant.
Saturday is a 20:00 AMRAP with 4 movements – Slam Balls, Lunges, Ring Rows and DB/KB Cleans.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of December 9 through 14

December 8th, 2019
by:

Specialty Classes This Week

Yoga – Tuesday 7:30pm (Final one for this year!)
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, December 21st. Order by Tuesday, December 17th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

This week’s Strength cycle schedule:
Our last strength cycle involved hundreds of PRs. Just in the last week we saw over 60 PRs from you all! Great work! This week we are doing some strength interval training. Then for the next few weeks, until the New Year, we will be doing other strength lifts.

One of the 3 CrossFit principles is “constantly varied”, and on Monday we will see that put into practice with a WOD that will get your legs and chest burning. Tuesday will be an AMRAP with a mix of gymnastics, strength and core. Wednesday we will do our other famous version of the 12 Days of Christmas. It’s always fun to do the two variants. Thursday we will do a more strength based workout. Friday is a classic triplet with a twist that will work your posterior chain, lats, cardio and mental toughness. And Saturday is a chipper that will work the shoulders like nobody’s business.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of December 2 through 7

December 1st, 2019
by:

Naughty or Nice Toy Drive
Saturday, December 7 from 8am – 12pm

Fun workout for a great cause. Come to any of our classes on Saturday. This workout is open to all – members, drop-ins, family, anyone! We encourage you to bring an unwrapped toy as a donation. For more information on the ministry and event see here.
See a description of the workouts here.

FTX Christmas Party
December 7th @ 6pm

Fun and food for the whole family! Sign-up at FTX using sheet by front desk.
Adults $15 each / Kids 9-14 $10 / 8 and under are Free.
If you’re not eating, then come for the fun and games for free.
Bring a white elephant gift. We will have this for both adults and kids, so bring a white elephant gift for all participating.
Bring your own adult beverages.

Specialty Classes This Week

Yoga – Tuesday 7:30pm
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, December 21st. Order by Tuesday, December 17th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

This week’s Strength cycle schedule:
We are doing the last week our 16 week strength cycle based on the Juggernaut system. This week is the final week of our final phase, and it is a deload week. What we liked about this system was that it is specifically designed to complement other activities/sports. We’ll be excited to see how you all have improved over the months that we’ve done this system. Last week we saw over 60 PRs from you all! Great work!

We start December with the 12 Days of Christmas WOD to set the mood for the season. Tuesday is the classic benchmark “Jackie”, which is a lighter sprint type metcon. Enjoy Wednesday’s partner workout with bags – great prep for carrying all does loaded bags of gifts. Thursday is a great couple of jump rope and DB front squats. Friday is a feast of bodyweight movements with “Angie”! And we finish out the week on Saturday with the Naughty or Nice fundraiser.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of November 25 through 30

November 24th, 2019
by:

Thanksgiving Hours

Thanksgiving Eve – No classes at 6:30pm and 7:30pm.
Thanksgiving – Open only from 9am-11am.
Black Friday – No 5:30am, 6:30am, 8:00am and 6:30pm classes.

FTX Christmas Party
December 7th @ 6pm

Fun and food for the whole family!

Specialty Classes This Week

Yoga – Tuesday 7:30pm
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, December 21st. Order by Tuesday, December 17th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the 15th week of a 16 week strength cycle based on the Juggernaut system. This week is the third week of our final phase. What we liked about this system was that it is specifically designed to complement other activities/sports. We’ll be excited to see how you all have improved over the months that we’ve done this system.

Classic for time WOD on Monday that will get legs and upperbody with more of a bodyweight to medium weight focus. Tuesday involves interval training with heavy cleans and shuttle runs. Wednesday is a heavy Fran variant with options for all levels. Thursday is a calorie burner to get your ready for all the Thanksgiving food. Friday is a fun partner WOD of upperbody and core movements. We close out the week with a progressive chipper WOD to remove the guilt from that extra piece of pie you ate.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of November 18 through 23

November 17th, 2019
by:

FTX Christmas Party
December 7th @ 6pm

Fun and food for the whole family!

Specialty Classes This Week

Yoga – Tuesday 7:30pm
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, December 21st. Order by Tuesday, December 17th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the 14th week of a 16 week strength cycle based on the Juggernaut system. This week is the second week of our final phase. What we liked about this system was that it is specifically designed to complement other activities/sports. We’ll be excited to see how you all have improved over the months that we’ve done this system.

This week we start off with a high-rep, fast paced WOD for time that’ll engage the whole body using body-weight or light weight movements. Tuesdays WOD will hit whatever didn’t get hit on Monday with pull-ups, push-ups, squats and row/bike! Wednesday is a fun partner workout that will having you snatching, tossing a MB and doing burpees. Thursday is a classic couplet of push-presses and rope work. Friday is a FGB variant involving movements that will allow for non-stop high-rep work. And on Saturday with a Hero WOD – “Josie”. You’ll need Sunday to recover! 🙂

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of November 11 through 16

November 10th, 2019
by:

CrossFit Open

We’ve completed another CrossFit Open! It has been so much fun, and it has been great seeing an amazing effort by all. A lot of PRs and improvement!

Specialty Classes This Week

Yoga – Tuesday 7:30pm
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, December 21st. Order by Tuesday, December 17th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the 13th week of a 16 week strength cycle based on the Juggernaut system. This week is the first week of our final phase. What we liked about this system was that it is specifically designed to complement other activities/sports. We’ll be excited to see how you all have improved over the months that we’ve done this system.

Some of you will still be squeezing in 20.5 on Monday, but otherwise we are done with another great Open. It was a blast “Making every rep count”! The team spirit was palatable and you could really feel the difference.

Monday kicks off with our classic FTX Veteran’s Day WOD. Thank you to all our FTXers that have served! Freedom is not cheap and we appreciate your service! Tuesday and Thursday are longer WODs focused on running, rowing and biking. Wednesday is sandwiched in between with a shorter typical CrossFit triplet of pull-ups, burpees and cleans. On Friday we’ll be doing the classic FGB benchmark WOD. Saturday finishes out the week with a 10 round EOMOM of Thrusters and rope work.

Thank you Veterans!

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of November 4 through November 9

November 3rd, 2019
by:

CrossFit Open

Only one WOD to go! The 2020 CrossFit Open is going strong! This week will be week 5 with 20.5 being announced this Thursday. Make sure you come to our final Friday Night Lights!

This year we are doing a lot of fun things with the CrossFit Open.

  • Judging – Saturdays (all classes) and Sundays (2:30pm-3:30pm). Yes! We will be open on Sunday afternoons during the 5 weeks of the Open.
  • Friday Night lights – from 5:30pm – 7:30pm (No regular classes for the 5 weeks of the open at that time on Friday evenings.)
  • Teams – We will have 3 teams at FTX – Red, Black and Silver. Each team will be made up of Rx, Intermediate and Scaled athletes. Each team will have athletes of all 3 levels. We need all levels of athletes!
  • Inter-box Competition – We will be doing this with our friends at CrossFit Caliber. They also will have Red, Black and Silver teams. Their teams will join our teams for some extra fun!
  • Extra-challenges – Each week we’ll fun extra challenges for teams to complete.
  • Sign-up – Register for the Open here.

Specialty Classes This Week

Yoga – Tuesday 7:30pm
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is this Saturday, November 9th. Order by this Tuesday, November 5th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the 12th week of a 16 week strength cycle based on the Juggernaut system. This week is an off-week and we’ll be doing other movements this week. What we like about this system is that it is specifically designed to complement other activities/sports.

20.1 – 20.4 are done. 1 left! 20.5 will be announced Thursday evening. We now have already had most of the usual Open movements, and a new one – pistols! Given the history of the Open, we will most likely not see them repeated in the final WOD. But you never know! Be prepared to see Pull-ups/C2B/MUs. We will be working on these movements twice this week in anticipation of those showing up in 20.5. Don’t overdo it when working on those this week. For those doing them Tuesday, you should be recovered by the weekend. For those doing them on Thursday, work more on technique and efficiency versus going all out as you probably won’t recover by Friday or Saturday.

Monday kicks of with some shoulder work and a solid triplet. This week we have two Fight Gone Bad variants. One on Tuesday and one on Friday/Saturday (our alternate to the Open), but with very different movements. Wednesday is interval training with deadlifts and jumping, which is a great combination due to the use of the same muscles in very different ways. Deadlifts are slow-twitch and require strength. Jumping is fast-twitch and requires speed and power. On Thursday we will have a special WOD programmed by Coach Peter. Please use this time just to think of his family and pray for his battle with cancer. And of course, on Friday and Saturday we’ll close out the Open with 20.5!

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of October 28 through November 2

October 27th, 2019
by:

CrossFit Open

We are past the 1/2 way mark. 2 more WODs to go! The 2020 CrossFit Open is going strong! This week will be week 4 with 20.4 being announced this Thursday. Make sure you come to our Friday Night Lights which we will be doing jointly with our friends from CrossFit Caliber. Make sure you come to this special Friday Night Lights and have fun getting to know our fellow CrossFitters from Caliber!

This year we are doing a lot of fun things with the CrossFit Open.

  • Judging – Saturdays (all classes) and Sundays (2:30pm-3:30pm). Yes! We will be open on Sunday afternoons during the 5 weeks of the Open.
  • Friday Night lights – from 5:30pm – 7:30pm (No regular classes for the 5 weeks of the open at that time on Friday evenings.)
  • Teams – We will have 3 teams at FTX – Red, Black and Silver. Each team will be made up of Rx, Intermediate and Scaled athletes. Each team will have athletes of all 3 levels. We need all levels of athletes!
  • Inter-box Competition – We will be doing this with our friends at CrossFit Caliber. They also will have Red, Black and Silver teams. Their teams will join our teams for some extra fun!
  • Extra-challenges – Each week we’ll fun extra challenges for teams to complete.
  • Sign-up – Register for the Open here.

Specialty Classes This Week

Yoga – Tuesday 7:30pm
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, November 9th. Order by Tuesday, November 5th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the 11th week of a 16 week strength cycle based on the Juggernaut system. This is the final week of the 3rd phase and we’ll be maxing out reps at an 85% of our 1RM. What we like about this system is that it is specifically designed to complement other activities/sports.

We are past the 1/2 way mark. 2 left! 20.4 will be announced Thursday evening. We now have already had a lot of movements, and given the history of the Open, we will most likely not see them repeated in the remaining WODs. But you never know! Be prepared to see Pull-ups/C2B/MUs.

Monday starts off with a longer chipper. From there we switch to a Tabata on Tuesday. We tax your oxidative/cardio system on Monday, your phosphagen and glycolytic systems on Tuesday, back to your oxidative/cardio system on Wednesday and Thursday, and Friday goes back to your glycolytic system. Wednesday is a WOD that will keep you moving and gasping for air. Thursday’s couplet will be a burn. Friday will test your ability sprint and recharge/recover. On Saturday we will be crushing 20.4!

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of October 21 through 26

October 20th, 2019
by:

CrossFit Open

The 2020 CrossFit Open is in full swing! This week will be week 3 with 20.3 being announced this Thursday. Make sure you come to our Friday Night Lights!

This year we are doing a lot of fun things with the CrossFit Open.

  • Judging – Saturdays (all classes) and Sundays (2:30pm-3:30pm). Yes! We will be open on Sunday afternoons during the 5 weeks of the Open.
  • Friday Night lights – from 5:30pm – 7:30pm (No regular classes for the 5 weeks of the open at that time on Friday evenings.)
  • Teams – We will have 3 teams at FTX – Red, Black and Silver. Each team will be made up of Rx, Intermediate and Scaled athletes. Each team will have athletes of all 3 levels. We need all levels of athletes!
  • Inter-box Competition – We will be doing this with our friends at CrossFit Caliber. They also will have Red, Black and Silver teams. Their teams will join our teams for some extra fun!
  • Extra-challenges – Each week we’ll fun extra challenges for teams to complete.
  • Sign-up – Register for the Open here.

Specialty Classes This Week

Yoga – Tuesday 7:30pm
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is this Saturday, November 9th. Order by Tuesday, November 5th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the 10th week of a 16 week strength cycle based on the Juggernaut system. This week we build up during this 3rd phase of our 16 week cycle. What we like about this system is that it is specifically designed to complement other activities/sports.

With 20.1 and 20.2 we have two burners are in the books! 20.3 will be announced Thursday evening. We now have a few movements behind us that we will most likely not see repeated in the 3 remaining workouts, but you never know! But be prepared to see HSPUs and Pull-ups/C2B/MUs coming up. We will be working on some of these movements this week in anticipation of those showing up in the coming weeks.

Monday starts with us doing a triple combo of our Intros. All of you have done these in the past, and can remember how hard they were the first time around. Those that have been with us now for a while will be able to do all 3 in one day! What a change that is from when many of you were barely able to complete 1! Tuesday is a Tabata with a good mix of movements. Wednesday’s death by squat cleans will tax the full body! Thursday is a quick burner, which should allow for you to spend extra time stretching or doing SMR in preparation for a strong 20.3 performance. Friday is a fun partner WOD. On Saturday we’ll do 20.3!

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of October 14 through 19

October 13th, 2019
by:

CrossFit Open

The 2020 CrossFit Open is here! It started last Thursday, October 10th, 2019 and goes through Monday, November 11th. 5 Weeks and 5 workouts.

This year we are doing a lot of fun things with the CrossFit Open.

  • Judging – Saturdays (all classes) and Sundays (2:30pm-3:30pm). Yes! We will be open on Sunday afternoons during the 5 weeks of the Open.
  • Friday Night lights – from 5:30pm – 7:30pm (No regular classes for the 5 weeks of the open at that time on Friday evenings.)
  • Teams – We will have 3 teams at FTX – Red, Black and Silver. Each team will be made up of Rx, Intermediate and Scaled athletes. Each team will have athletes of all 3 levels. We need all levels of athletes!
  • Inter-box Competition – We will be doing this with our friends at CrossFit Caliber. They also will have Red, Black and Silver teams. Their teams will join our teams for some extra fun!
  • Extra-challenges – Each week we’ll fun extra challenges for teams to complete.
  • Sign-up – Register for the Open here.

Specialty Classes This Week

Yoga – Tuesday 7:30pm
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is this Saturday, November 9th. Order by Tuesday, November 5th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the 9th week of a 16 week strength cycle based on the Juggernaut system. This week we begin the sets of 5, which will go for 3 weeks. What we like about this system is that it is specifically designed to complement other activities/sports.

20.1 is on! And 20.2 will be announced Thursday evening. Burpees are probably now behind us for the Open. Most likely we will still see double-unders, HSPUs, T2Bs and Pull-ups/C2B/MUs. We will be working on some of these movements this week in anticipation of those showing up in the coming weeks.

Monday starts with some heavy lifting combined with some short glycolic bursts of energy. Tuesday is the classic Filthy Fifty that has just about a bit of everything. On Wednesday we bring the deck of cards with a good mix of lower body and upper body movements. Thursday and Friday are fun partner WODs. One involves some core work combined with interval rowing, and the other a straight forward couplet. Saturday will be whatever Dave Castro comes up with for 20.2!

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of October 7 through 12

October 6th, 2019
by:

CrossFit Open

The 2020 CrossFit Open is here! It starts this Thursday, October 10th, 2019 and goes through Monday, November 11th. 5 Weeks and 5 workouts.

This year we are doing a lot of fun things with the CrossFit Open.

  • Judging – Saturdays (all classes) and Sundays (2:30pm-3:30pm). Yes! We will be open on Sunday afternoons during the 5 weeks of the Open.
  • Friday Night lights – from 5:30pm – 7:30pm (No regular classes for the 5 weeks of the open at that time on Friday evenings.)
  • Teams – We will have 3 teams at FTX – Red, Black and Silver. Each team will be made up of Rx, Intermediate and Scaled athletes. Each team will have athletes of all 3 levels. To be part of a team you have to sign-up for the Open prior to our party on Saturday, October 5th. We need all levels of athletes!
  • Inter-box Competition – We will be doing this with our friends at CrossFit Caliber. They also will have Red, Black and Silver teams. Their teams will join our teams for some extra fun!
  • Extra-challenges – Each week we’ll fun extra challenges for teams to complete.
  • Sign-up – Register for the Open here.

Specialty Classes This Week

Yoga – Tuesday 7:30pm
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is this Saturday, November 9th. Order by Tuesday, November 5th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the 8th week of a 16 week strength cycle based on the Juggernaut system. What we like about this system is that it is specifically designed to complement other activities/sports. This week is a de-load or off week. We will be focusing on other skills and movements this week.

The CrossFit Open starts this week. So we continue to prepare for it this week by working on several movements that are sure to show up – double-unders, muscle-ups (pull-ups and C2B being something to also work on for those that haven’t reached those milestones) and thruster efficiency.

Monday starts with another one of the Wodapalooza online qualifiers from this year. It is a great triplet followed by a max C&J. This is a good WOD to work on Thruster efficiency. Tuesday’s focus is about progressing on the scale of ring rows -> pull-ups -> C2Bs -> Muscle-ups. If you went hard on Monday, you may want to go easy on the shoulder work on Tuesday. Wednesday will be an opportunity to work on how comfortable you are in the rack position during any squat movement. This is important to learn for efficiency, good mechanics and ultimately your ability to go heavy. The FGB form is always a great way to develop our physical conditioning. Thursday is a chance to work on those dreaded double-unders, and the WOD gives you plenty of incentive to get that done! Friday is a fun partner WOD followed by some dip work. On Saturday our main focus will be the Open WOD, but it’ll also be your last chance to run our Obstacle Course before we shut it down for the year. And remember we will also be open on Sunday from 2:30pm – 3:30pm for doing the Open WOD.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of September 29 through October 5

September 29th, 2019
by:

Anniversary and Open Party

Saturday, October 5th @ 6pm
Fun for the whole family. We hope everyone can be there. We’ll have food, drinks and lots of fun!

RSVP – Here!

CrossFit Open

The 2020 CrossFit Open starts on Thursday, October 10th, 2019 and goes through Monday, November 11th. 5 Weeks and 5 workouts.

This year we are having a blast with the CrossFit Open.

  • Judging – Saturdays (all classes) and Sundays (2:30pm-3:30pm). Yes! We will be open on Sunday afternoons during the 5 weeks of the Open.
  • Friday Night lights – from 5:30pm – 7:30pm (No regular classes for the 5 weeks of the open at that time on Friday evenings.)
  • Teams – We will have 3 teams at FTX – Red, Black and Silver. Each team will be made up of Rx, Intermediate and Scaled athletes. Each team will have athletes of all 3 levels. To be part of a team you have to sign-up for the Open prior to our party on Saturday, October 5th. We need all levels of athletes!
  • Inter-box Competition – We will be doing this with our friends at CrossFit Caliber. They also will have Red, Black and Silver teams. Their teams will join our teams for some extra fun!
  • Extra-challenges – Each week we’ll fun extra challenges for teams to complete.
  • Sign-up – Register for the Open here.

Specialty Classes This Week

Yoga – Tuesday 7:30pm
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is this Saturday, November 9th. Order by Tuesday, November 5th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the 7th week of a 16 week strength cycle based on the Juggernaut system. What we like about this system is that it is specifically designed to complement other activities/sports. This week is the 3nd week of the second phase. But, we also have options for those that haven’t been doing the Juggernaut system.

The CrossFit Open start on October 10th. We’ll continue to prepared for it this week, though in a sense we are always preparing since being ready for whatever and whenever is one of the basic tenets of CrossFit. As in prior weeks, we will do a past Open WOD. This Wednesday it is 15.3.

Monday starts with a typical triplet AMRAP. Tuesday is a long WOD with quite a bit of volume. Wednesday is the past Open WOD. Thursday is a longer girl benchmark. We don’t recommend going all out Tuesday, Wednesday and Thursday. You’ll want to perhaps just focus on two of the MetCons. On the other day, take a rest or come in do the strength and spend time stretching, doing SMR and/or light cardio. Friday is a fun chipper. And we finish the week remembering Juliana.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of September 23 through 28

September 22nd, 2019
by:

Anniversary and Open Party

Saturday, October 5th @ 6pm
Fun for the whole family. We hope everyone can be there. We’ll have food, drinks and lots of fun!

CrossFit Open

The 2020 CrossFit Open starts on Thursday, October 10th, 2019 and goes through Monday, November 11th. 5 Weeks and 5 workouts.

This year we are having a blast with the CrossFit Open.

  • Judging – Saturdays (all classes) and Sundays (2:30pm-3:30pm). Yes! We will be open on Sunday afternoons during the 5 weeks of the Open.
  • Friday Night lights – from 5:30pm – 7:30pm (No regular classes for the 5 weeks of the open at that time on Friday evenings.)
  • Teams – We will have 3 teams at FTX – Red, Black and Silver. Each team will be made up of Rx, Intermediate and Scaled athletes. Each team will have athletes of all 3 levels. To be part of a team you have to sign-up for the Open prior to our party on Saturday, October 5th. We need all levels of athletes!
  • Inter-box Competition – We will be doing this with our friends at CrossFit Caliber. They also will have Red, Black and Silver teams. Their teams will join our teams for some extra fun!
  • Extra-challenges – Each week we’ll fun extra challenges for teams to complete.
  • Sign-up – Register for the Open here.

Specialty Classes This Week

Yoga – Tuesday 7:30pm
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is this Saturday, September 28th. Order by Tuesday, September 24th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the 6th week of a 16 week strength cycle based on the Juggernaut system. What we like about this system is that it is specifically designed to complement other activities/sports. This week is the 2nd week of the second phase. But, we also have options for those that haven’t been doing the Juggernaut system.

This week we continue preparing a little more for the CrossFit Open. (In a sense we are always preparing since being ready for whatever and whenever is one of the basic tenets of CrossFit.) Same as last week, you will see one of the past Open WODs sometime during this week. This week we kick off with 19.2 or you could say 16.2.

After 19.2 on Monday we move onto a straight-forward couplet that has the additional challenge of a buy-in, which means you’ll already be oxygen deprived for the main part of the workout. This is a great way to expand your work capacity. Wednesday will involve interval training with increasing demand on your oxidative energy pathway (cardio). Thursday and Friday are opposing WODs in the sense that one is focused on body-weight movements with a fixed amount of work to be performed while the other employs increasingly heavier weights with a variable workload. Saturday is a WOD dedicated to making us all aware of human trafficking.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of September 16 through 21

September 15th, 2019
by:

Anniversary and Open Party

Saturday, October 5th @ 6pm
Fun for the whole family. We hope everyone can be there. We’ll have food, drinks and lots of fun!

CrossFit Open

The 2020 CrossFit Open starts on Thursday, October 10th, 2019 and goes through Monday, November 11th. 5 Weeks and 5 workouts.

This year we are having a blast with the CrossFit Open.

  • Judging – Saturdays (all classes) and Sundays (2:30pm-3:30pm). Yes! We will be open on Sunday afternoons during the 5 weeks of the Open.
  • Friday Night lights – from 5:30pm – 7:30pm (No regular classes for the 5 weeks of the open at that time on Friday evenings.)
  • Teams – We will have 3 teams at FTX – Red, Black and Silver. Each team will be made up of Rx, Intermediate and Scaled athletes. Each team will have athletes of all 3 levels. To be part of a team you have to sign-up for the Open prior to our party on Saturday, October 5th. We need all levels of athletes!
  • Inter-box Competition – We will be doing this with our friends at CrossFit Caliber. They also will have Red, Black and Silver teams. Their teams will join our teams for some extra fun!
  • Extra-challenges – Each week we’ll fun extra challenges for teams to complete.
  • Sign-up – Register for the Open here.

Specialty Classes This Week

Yoga – Tuesday 7:30pm
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is this Saturday, September 28th. Order by Tuesday, September 24th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the fifth week of a 16 week strength cycle based on the Juggernaut system. What we like about this system is that it is specifically designed to complement other activities/sports. This week is the first week of the second phase. But, we also have options for those that haven’t been doing the Juggernaut system.

This week we start preparing a little more for the CrossFit Open. (In a sense we are always preparing since being ready for whatever and whenever is one of the basic tenets of CrossFit.) For the next few weeks, you will see one of the past Open WODs sometime during the week. This week it’s on Tuesday.

On Monday we will have a classic Benchmark – Lynne, which is a great chest and back workout. 17.1 is a long challenging couplet. Wednesday is body-weight intensive. Thursday, like Monday is again a bit more strength based, though it has a great core-building element to it. Friday is a fun workout involving some of our obstacles. And then there is Saturday, “Santiago” is a tough Hero WOD at Rx. You’ll need Sunday to rest after that one, but don’t worry – we have plenty of options for Saturday.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of September 9 through 14

September 8th, 2019
by:

Specialty Classes This Week

Yoga – Tuesday 7:30pm
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is this Saturday, September 28th. Order by Tuesday, September 24th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the fourth week of a 16 week strength cycle based on the Juggernaut system. What we like about this system is that it is specifically designed to complement other activities/sports. This week is an off week and we’ll be doing other work, i.e. overhead squat, dips, and extra running. Next we’ll we will start the second of four phases of this strength cycle.

This week we start off with a long chipper that will have you start off the week with a bit of everything, and burn off any “guilty” calories from the weekend. Tuesday’s WOD is brutish and short, which is a good contrast to Monday’s workout. On Wednesday we are doing a hero WOD as part of supporting the Catch a Lift organization. This workout is a bit different and we hope you will enjoy the twist to it. Thursday is about as “CrossFit” as a WOD can get and we hope you enjoy the thrusters and pullups combined with running. Friday is a more strength focused workout, while Saturday will develop your speed and endurance.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of September 2 through 7

September 1st, 2019
by:

We are closed on Labor Day

Specialty Classes This Week

Yoga – Tuesday 7:30pm
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is this Saturday, September 28th. Order by Tuesday, September 24th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the third week of a 16 week strength cycle based on the Juggernaut system. What we like about this system is that it is specifically designed to complement other activities/sports. We strongly encourage you not to miss any of the strength days. For unlimited members this may involve just coming in for the strength portion on some days versus doing a whole class. For those that don’t have an unlimited membership – upgrade! [If you’ve been on a Flex 13 membership for 3 months or longer, then for September and October you can upgrade for just $10 per month. Just send us an email to trainer@ftxcrossfit.com requesting the upgrade and we’ll take care of it.]

We hope you got a good rest over the long weekend as we start the week with a fun tabata WOD with lots of different exercises. 3 of this week’s WODs are from this year’s games. We selected a good mix and don’t worry, we have alternates and options for us mere mortals. Saturday is a longer running workout with a strength component mixed in. This week will definitely challenge all three energy systems – phosphagen, glycolic and oxidative. Read about them here. To get optimal results for your health and fitness, you want to train all three energy systems on a consistent basis. This is why what we do is so effective. Most (non-CrossFit) training programs only train one or two of the three energy systems; hence, we get the best results.

Ideally you will do 3 of the weekday WODs and Saturday’s WOD. Most shouldn’t do the WODs on all 5 days, which could lead to over-training. Do our strength program all week, but only 2-3 MetCons during the weekdays. It is better to be able to do 2-3 MetCons at full intensity versus doing 4-5 MetCons while dragging. Keep in mind that we program for people that come anywhere from 2 to 5+ times per week, have different skill and fitness levels, and have different goals and objectives. Our trainers can sit down with you and customize our programming for you on any given month to better suit you. And of course our trainers are always available to help you modify, adapt or scale any workout. Talk to one of our trainers if you have questions or are interested in a more customized program.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of August 26 through 31

August 25th, 2019
by:

Specialty Classes This Week

Yoga – Tuesday 7:30pm
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is this Saturday, September 28th. Order by Tuesday, September 24th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

This week’s Strength cycle schedule:
We are into the second week of a 16 week strength cycle based on the Juggernaut system. What we like about this system is that it is specifically designed to complement other activities/sports. We strongly encourage you not to miss any of the strength days. For unlimited members this may involve just coming in for the strength portion on some days versus doing a whole class. For those that don’t have an unlimited membership – upgrade! [If you’ve been on a Flex 13 membership for 3 months or longer, then for September and October you can upgrade for just $10 per month. Just send us an email to trainer@ftxcrossfit.com requesting the upgrade and we’ll take care of it.]

This week you will again see medium to long workouts. The WODs are again more body-weight with medium weight movements sprinkled in throughout. What varies quite a bit this week are the formats. This week we have a chipper, single modality, couplet, triplet, and interval based WODs. We finish the week with our FTX exclusive – The Obstacle Course.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!

Week of August 19 through 24

August 18th, 2019
by:

Announcements

This upcoming Saturday we will be doing the Murph Hero WOD at Northside Park at 8am and 9am. We will meet at the main playground area where the adult pull-up bars are. It’s right in front of the main entrance. There will be no regular classes at FTX next Saturday.

Specialty Classes This Week

Yoga – Tuesday 7:30pm
FTX Gold (55+) – Wednesday 2:30pm
Family WOW!Saturday 10am Not this week. Sorry

Seven Sons Farm

Next delivery is this Saturday, September 28th. Order by Tuesday, September 24th.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

screenshot-sevensons.net 2015-01-02 07-52-00

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We will no longer post full WODs here.

This week’s Strength cycle schedule:
We are starting a new 16 week strength cycle based on the Juggernaut system. What we like about this system is that it is specifically designed to complement other activities/sports. We strongly encourage you not to miss any of the strength days. For unlimited members this may involve just coming in for the strength portion on some days versus doing a whole class. For those that don’t have an unlimited membership – upgrade! [If you’ve been on a Flex 13 membership for 3 months or longer, then for September and October you can upgrade for just $10 per month. Just send us an email to trainer@ftxcrossfit.com requesting the upgrade and we’ll take care of it.]

This week you will see medium to long workouts. The WODs are more body-weight with weighted movements sprinkled in throughout. This week you will see two workouts that are also great to do when travelling. We know that many of you travel and wanted to give you ideas for WODs you can repeat when you are on your own. These “Hotel” WODs are great for the box as well and hope you enjoy them this week. We highly recommend you own a jump-rope. It’s easy to pack along on any trip. We sell some for $12. Ask a trainer about getting one.

We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!