More than a workout – Change your life!™

FTX Obstacle Course

During the summer from Memorial Day to Labor Day (weather permitting) we will dedicate the following Saturday class times to our obstacle course. During these classes we will have a special workout that incorporates our Obstacle Course. You will still be able to do Open Gym, but our focus will be the Obstacle Course. FTX is one of the few facilities that has an obstacle course, which is a great opportunity to vary your workouts that are not possible elsewhere. And if you want to do an Obstacle Course Race (OCR), then these WODs will get you ready.

• 1^st Saturday of the month – 10am Class
• 3^rd Saturday of the month – 11am Class

Hope you enjoyed our first run of the Obstacle Course for the year. Our next one is in two weeks.

Good-bye Coach Brian

Our primary goal at FTX is that those that enter our doors leave a better person. We are grateful for each and every person that contributes to our community and makes it better. We especially thank our coaches for their hard work, and it is with sadness that we say goodbye to Coach Brian. Brian’s final day as an FTX trainer will be June 14th. We wish Brian and Ashley the best as Brian will be taking on a sales role at a local steel manufacturer. We all are better for Brian’s contributions and know Brian will be walking out our doors a better person because of all of you.

Overview of our programming this week

In this new cycle, we are switching a focus of heavier Front Squats, Deadlifts, Bench Press, and some weighted gymnastic movements that will give you the best of both worlds. We will focus on gaining strength and muscle endurance in our drive and pull. Don’t worry, some Olympic lifting will be mixed into the regular workouts to sustain movement and consistency.

Strength/Skill work for this week:

Monday – Ft. Squat & Strict Wtd. Pull-ups
Tuesday –Rope Climbs
Wednesday – Bench Press & Max. Ht. Box Jump
Thursday –Deadlift & Strict HSPU
Friday – Core
Saturday – Glutes and Shoulders

To kick things off, it’s a cash-in and cash-out sandwich workout on the bike/rower with the meat being wallballs and GHDs. Then on Tuesday, let’s get those wheels turning after all the squats from the day prior! with some sprint work. Wednesday’s mid-week exercise will be an open-style Amrap with rowing, power snatches and push-ups to get your blood flowing. Thursday’s workout will be a high-intensity 3 rounder of step-ups, burpees and wall-walks where we aim for consistent and non-stop effort. Friday’s workout is similar to “Fran” with some rope work thrown in, but don’t worry, it won’t be too bad in the long run. On Saturday, we’ll switch things up with a 1:1 partner-style workout where you will work through descending rep schemes for multiple sets of rowing and power cleans.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, but please give priority to classes. Our drop-in fee for the day is now $25.00.

More than a workout – Change your life!™

Memorial Day Weekend
We are closed on Monday

FTX Nutrition Challenge
May 30th – June 27^th

Challenge yourself to a better you by working on daily habits that will promote health.

FTX Obstacle Course

During the summer from Memorial Day to Labor Day (weather permitting) we will dedicate the following Saturday class times to our obstacle course. During these classes we will have a special workout that incorporates our Obstacle Course. You will still be able to do Open Gym, but our focus will be the Obstacle Course. FTX is one of the few facilities that has an obstacle course, which is a great opportunity to vary your workouts that are not possible elsewhere. And if you want to do an Obstacle Course Race (OCR), then these WODs will get you ready.

• 1^st Saturday of the month – 10am Class
• 3^rd Saturday of the month – 11am Class

Our first Obstacle course class will be this upcoming Saturday at 10am!

Overview of our programming this week

We are in between cycles. Our new cycle will begin on June 5^th. In this new cycle, we are switching our focus to heavier Front Squats, Deadlifts, Bench Press, and some weighted gymnastic movements that will give us the best of both worlds. We will focus on gaining strength and muscle endurance in our drive and pull. Don’t worry, some Olympic lifting will be mixed into the regular workouts to sustain movement and consistency.

Strength/Skill work for this week:

Monday – N/A
Tuesday –Shoulders & Posterior Chain
Wednesday – Rope Climbs
Thursday –Squats & GHD Hip Ext.
Friday – Back Squat (in WOD)
Saturday – Deadlifts (in WOD) / Arms & Core Pump (Extra)

It was great having everyone come out and do Murph on Saturday. A great tribute to remember all who’ve made the ultimate sacrifice for our freedom. On Monday we are closed, but we programmed either a 5k or 10k run. Everyone that logs a score in Wodify will get a free FitAid or Atlas Bar. On Tuesday, we have an all Erg workout that can be used for active recovery or ramped up for those who want to push themselves. Step-back lunges and T2B are on the menu for Wednesday’s workout, which will require you to focus on stability and consistency. Thursday’s workout will be an Open style triplet of DB Push Presses, KBS and Shuttle Runs. It’ll be crucial to pace yourself early on this workout. It’ll be exciting to see how you all strategize your approach to the back squats and burpees on Friday. On Saturday, there will be another partner grind featuring heavy deadlifts, jump rope and core work. However, our 10am class will be the Obstacle Course!

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, but please give priority to classes. Our drop-in fee for the day is now $25.00.

More than a workout – Change your life!™

FITAID Sale (Stock up for summer)
$25/12 pack or $50/24 case
Through Tuesday, 5/24 while supplies last

Memorial Day Weekend – Murph
Saturday, May 27^th @ 8am, 9am, 10am, 11am & 12pm
We are closed on Monday

FTX Nutrition Challenge
May 30th – June 27^th
Challenge yourself to a better you by working on daily habits that will promote health.

FTX Obstacle Course

During the summer from Memorial Day to Labor Day (weather permitting) we will dedicate the following Saturday class times to our obstacle course. During these classes we will have a special workout that incorporates our Obstacle Course. You will still be able to do Open Gym, but our focus will be the Obstacle Course. FTX is one of the few facilities that has an obstacle course, which is a great opportunity to vary your workouts that are not possible elsewhere. And if you want to do an Obstacle Course Race (OCR), then these WODs will get you ready.

• 1^st Saturday of the month – 10am Class
• 3^rd Saturday of the month – 11am Class

Overview of our programming this week

We are on week 8 of this 9-week cycle that has been focusing more on the heavier Olympic lifting (Snatch/Clean). We continue to lift 3 days a week while mixing in some Jerks, Front Squats, Deadlifts and Bench Press. We are focusing on replicating good quality lifts, rep after rep. The Jerk is separated from the Clean to fixate on one movement at a time. Each Oly day we’ll start everyone off with a PVC pipe, and then transitioning into an empty barbell. We want you to improve with these movements properly, and we’ll focus on the essentials each and every Olympic strength day.

Strength/Skill work for this week:

Monday – N/A
Tuesday –Snatch
Wednesday – Clean
Thursday –Snatch Balance
Friday – Split Jerk
Saturday – N/A

This Monday is our last Murph prep workout as we are doing Murph this Saturday the 27th. The reps and running distances have varied, but we’ve worked on gradually building capacity and volume for the challenging Hero Workout. A weighted vest is optional, but we do recommend those planning on wearing a vest for Murph to use one this Monday. Our workout schedule for this week includes a spicy row and burpee ladder on Tuesday. The difficulty of the burpee will increase while the row remains consistent. On Wednesday, we have a packed schedule that will flow seamlessly from one event to the next. We will start with squat cleans and progress into a clean and jerk + rope climb ascending ladder. Thursday’s focus with a partner will be on leg work with a relentless grind that will keep you moving. On Friday, we have a quick 2-minute repeat AMRAP where your will aim is to accumulate 100 wall balls after the D/U and T2B buy-in for each 2 minutes. And Saturday is Murph!

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, but please give priority to classes. Our drop-in fee for the day is now $25.00.

More than a workout – Change your life!™

FTX Nutrition Challenge
May 30th – June 27^th

Challenge yourself to a better you by working on daily habits that will promote health.

FTX Obstacle Course

During the summer from Memorial Day to Labor Day (weather permitting) we will dedicate the following Saturday class times to our obstacle course. During these classes we will have a special workout that incorporates our Obstacle Course. You will still be able to do Open Gym, but our focus will be the Obstacle Course. FTX is one of the few facilities that has an obstacle course, which is a great opportunity to vary your workouts that are not possible elsewhere. And if you want to do an Obstacle Course Race (OCR), then these WODs will get you ready.

• 1^st Saturday of the month – 10am Class
• 3^rd Saturday of the month – 11am Class

Overview of our programming this week

We are on week 8 of this 9-week cycle that has been focusing more on the heavier Olympic lifting (Snatch/Clean). We continue to lift 3 days a week while mixing in some Jerks, Front Squats, Deadlifts and Bench Press. We are focusing on replicating good quality lifts, rep after rep. The Jerk is separated from the Clean to fixate on one movement at a time. Each Oly day we’ll start everyone off with a PVC pipe, and then transitioning into an empty barbell. We want you to improve with these movements properly, and we’ll focus on the essentials each and every Olympic strength day.

Strength/Skill work for this week:

Monday – N/A
Tuesday –Snatch
Wednesday – Clean
Thursday –Split Jerk
Friday – Snatch Balance
Saturday – Mini-pump leg day (extra)

Murph is coming and Monday we continue our preparation for this iconic hero WOD. A weighted vest is optional. On Tuesday, we start our first workout from the individual Quarter Finals. This one introduced the Single Under Crossover mixed in with DB Snatches and OH Lunges. Moving on to Wednesday, we have another quarterfinal metcon, featuring a new movement in the competitive realm, the V-Up. That combined with rowing and GHDs makes for a great cardio and core combo. Thursday will be a “Just Move” day, giving a break to those who have been working hard during the week, while athletes who want to push themselves can still get a great workout with the Tabata of KBS, Bike and Burpees. The week finishes off with an ascending reps scheme of Wall Walks, with Front Squats before every set. Those who attend Saturday’s session will experience a great upper-body workout from the Age Group Quarterfinals, in a partner style that will have you running, climbing ropes and bench pressing.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, but please give priority to classes. Our drop-in fee for the day is now $25.00.

More than a workout – Change your life!™

Murph is coming!
Saturday, May 27th

Pre-order your shirts at FTX – $29

Overview of our programming this week

We are on week 7 of this 9-week cycle that has been focusing more on the heavier Olympic lifting (Snatch/Clean). We continue to lift 3 days a week while mixing in some Jerks, Front Squats, Deadlifts and Bench Press. We are focusing on replicating good quality lifts, rep after rep. The Jerk is separated from the Clean to fixate on one movement at a time. Each Oly day we’ll start everyone off with a PVC pipe, and then transitioning into an empty barbell. We want you to improve with these movements properly, and we’ll focus on the essentials each and every Olympic strength day.

Strength/Skill work for this week:

Monday – N/A
Tuesday – Power Snatch & OH Snatch
Wednesday – N/A
Thursday –Clean & Clean Grip Deadlift
Friday – Push Jerk + Jerk
Saturday – Mini-pump glutes & shoulders (extra)

Murph is coming and Monday we continue our preparation for this iconic hero WOD. Tuesday is pyramid-chipper couplet of wall balls and power cleans. This week we have a great line-up of partner workouts starting on Wednesday with a chipper of snatches, HSPUs & Burpee Box Jump-overs with rowing thrown throughout. Thursday will have you and your partner working through a bike and thruster workout where the weight increases as you go. Friday ends the week with a great 6 set WOD of bench press, toes-2-rings, and D/Us. On Saturday, you and your partner will work through wall balls, rowing, box jumps and nasty Devil’s presses. Enjoy!

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, but please give priority to classes. Our drop-in fee for the day is now $25.00.

Murph is coming!

Memorial Day Weekend, Saturday, May 27th

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

Overview of our programming this week

We are on week 6 of this 9-week cycle that has been focusing more on the heavier Olympic lifting (Snatch/Clean). We continue to lift 3 days a week while mixing in some Jerks, Front Squats, Deadlifts and Bench Press. We are focusing on replicating good quality lifts, rep after rep. The Jerk is separated from the Clean to fixate on one movement at a time. Each Oly day we’ll start everyone off with a PVC pipe, and then transitioning into an empty barbell. We want you to improve with these movements properly, and we’ll focus on the essentials each and every Olympic strength day.

Strength/Skill work for this week:

Monday – Rope climb practice
Tuesday – Squat Snatch
Wednesday – N/A
Thursday – Power Clean & Ft. Squat
Friday – Snatch Push Press + Snatch Balance Combo
Saturday – Mini-pump arms (extra)

We start the week off with some rope skill-work, which will come into play in the longer workout that also has T2B, lunges and rowing. Tuesday is the classic benchmark “Diane”, but we also have some variants as alternate options. Wednesday is our Murph Prep day. Bring a vest as desired/needed. Thursday is a triplet of wall balls, double-unders and wall-walks. Friday is a good old burpee thruster combo with a rowing cash-out. Saturday is a longer partner chipper that’ll tax the full body, which of course includes the bike.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, but please give priority to classes. Our drop-in fee for the day is now $25.00.

More than a workout – Change your life!™

Black Ops 6 Partner Competition

Competition with 3 Rx and 3 Beg/Int divisions (MM, MF, FF)
Saturday April 29th, 2023
8am – 2:00pm
This is a great competition for beginner to advanced athletes consisting of 3 workouts.
Full description incl. WODs here.

Murph is coming!

Memorial Day Weekend, Saturday, May 27th

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

Overview of our programming this week

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

Strength/Skill work for this week:

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

Our “Murph Prep” this week will be on Saturday at Northside Park. We will only have 8am and 9am classes at the park that day. We are working towards building capacity and volume for this iconic grueling Hero Workout, which we will do on Saturday, May 27th. A weighted vest is also optional, and we recommend that most of you start without one for the first 1-2 workouts and then progress into a weighted vest.

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

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, but please give priority to classes. Our drop-in fee for the day is now $25.00.

More than a workout – Change your life!™

Black Ops 6 Partner Competition

Competition with 3 Rx and 3 Beg/Int divisions (MM, MF, FF)
Saturday April 29th, 2023
8am – 2:00pm
This is a great competition for beginner to advanced athletes consisting of 3 workouts.
Full description incl. WODs here.

Overview of our programming this week

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

Strength/Skill work for this week:

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

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

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, but please give priority to classes. Our drop-in fee for the day is now $25.00.

More than a workout – Change your life!™

Black Ops 6 Partner Competition

Competition with 3 Rx and 3 Beg/Int divisions (MM, MF, FF)
Saturday April 29th, 2023
8am – 2:00pm
This is a great competition for beginner to advanced athletes consisting of 3 workouts.
Full description incl. WODs here.

Overview of our programming this week

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

Strength/Skill work for this week:

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

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

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, but please give priority to classes. Our drop-in fee for the day is now $25.00.

More than a workout – Change your life!™

Easter Weekend (Saturday 4/8)

• 8am, 9am, 10am = Regular CrossFit Classes
• 11 am = Annual Kids Easter Egg Hunt (4-10 years old)
• 12 pm = Annual Faith Rxd Passion WOD

Note: No Regular or Open Box/Gym from 11am – 1:30pm on Sat 4/8

Good Friday (4/7) – No 5:30pm or 6:30pm classes

Black Ops 6 Partner Competition

Competition with 3 Rx and 3 Beg/Int divisions (MM, MF, FF)
Saturday April 29th, 2023
8am – 2:00pm
This is a great competition for beginner to advanced athletes consisting of 3 workouts.
Full description incl. WODs here.

Overview of our programming this week

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

Strength/Skill work for this week:

Monday – Core
Tuesday – Snatch & Snatch grip D/L
Wednesday – Ring Muscle-up progression
Thursday – Power Clean & Front Squat
Friday – Snatch Push-press & Snatch Balance
Saturday – Arms & Shoulders Mini-pump

This week we start with a longer workout with a mix of row, bike & ski combined with jump rope and wall walks. On Tuesday it’ll be a bit shorter with a 3 rounder of ft. squats, T2B and burpees. Wednesday is a unique 16:00 AMRAP that has a rowing and box jump buy-in, followed by rounds + reps of bike and HSPUs. On Thursday we have a partner chipper WOD that’ll burn your core, work on heavy power cleans and test your grip and stamina with heavy farmer carries. On Friday we’ll throw you an interesting EMOM where you’ll have to do 10 thrusters each minute as a buy-in and finish out the remainder of the minute with muscle-ups (or a progression thereof), but how many minutes you do will depend on how quickly you accumulate the prerequisite number of muscle-ups. On Saturday for the morning classes we have a longer 5 round WOD with running or rowing as a base plus weighted lunges and bench press. The Saturday 11am class is for kids 4-10 only, as it is our annual FTX Easter Egg Hunt. The Saturday noon class will be our annual Faith Fit Passion WOD. Both the Easter Egg Hunt (for kids) and Passion WOD (for adults) are free and open to all.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, but please give priority to classes. Our drop-in fee for the day is now $25.00.

#FTXHomeWODs – We have plenty of gear for those of you that want to do some of these workouts at home, whether that is because of childcare situations, health reasons, schedule conflicts, or whatever. We can loan out all sorts of equipment, including rowers and barbells. We can also do personal training sessions with you at FTX or your home. If this is your situation, then please reach out to us so we can get you all setup! Checkout the section for Home/Travel WODs in Wodify. Use this for days you can’t get to FTX. These WODs will require minimal to no equipment.

More than a workout – Change your life!™

Easter Weekend (Saturday 4/8)

• 8am, 9am, 10am = Regular CrossFit Classes
• 11 am = Annual Kids Easter Egg Hunt (4-10 years old)
• 12 pm = Annual Faith Rxd Passion WOD

Note: No Regular or Open Box/Gym from 11am – 1:30pm on Sat 4/8

Good Friday (4/7) – No 5:30pm or 6:30pm classes

Black Ops 6 Partner Competition

Competition with 3 Rx and 3 Beg/Int divisions (MM, MF, FF)
Saturday April 29th, 2023
8am – 2:00pm
This is a great competition for beginner to advanced athletes consisting of 3 workouts.
Full description incl. WODs here.

Overview of our programming this week

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

Strength/Skill work for this week:

Monday – Snatch
Tuesday – Ring Muscle-up progression
Wednesday – Squat Clean
Thursday – Split Jerk
Friday – Bench Press
Saturday – Arms & Shoulders Mini-pump

Here…we…go! Strength begins this week, so workouts will be a little shorter on those days. Monday, we bring you burpees where you’ll have to jump to a higher target. This nasty treat will be accompanied by DB Snatches and Wall Balls. For Tuesday, we have some moderately-high intensity intervals where you will try and perform double-unders under heavy cardio duress from rowing. Then it’s time for some grip and grind on Wednesday’s pull-up bar and box stepovers combo. On Thursday, we have a much-anticipated workout where you are challenged to fight through the core burn in a classic FGB style WOD. Friday will be a partner style or 1:1 effort where intensity and transitions should be aggressive with the quick Wall Walk, Ft. Squat and Bike rounds. Push-ups and Deadlifts/Snatches will challenge you to push the pace on Saturday.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, but please give priority to classes. Our drop-in fee for the day is now $25.00.

More than a workout – Change your life!™

Black Ops 6 Partner Competition

Competition with 3 Rx and 3 Beg/Int divisions (MM, MF, FF)
Saturday April 29th, 2023
8am – 2:00pm
This is a great competition for beginner to advanced athletes consisting of 3 workouts.
Full description incl. WODs here.

Overview of our programming this week

We are in between strength cycles this week. Next week we start a new 9-week cycle that will focus more on the heavier Olympic lifting (Snatch/Clean). We will lift 3 days a week while mixing in some Jerks, Front Squats, and Deadlifts. We want to focus on replicating good quality lifts, rep after rep. The Jerk will be separated from the Clean to fixate on one movement at a time.

Strength/Skill work for this week:

Monday – Core
Tuesday – Turkish Get-ups
Wednesday – OH Carries
Thursday – Ring Muscle-up progression
Friday – N/A
Saturday – Arms & Shoulders Mini-pump

No strength per se this week so we can spend a little more time on the warm-ups, workout preps, and accessories. Monday, we begin with a 2-part workout that combines gymnastics (pull-ups/wall balls) and barbell movements (OHS/power snatch) for 2 intense couplets. Tuesday, we have a descending ladder of Bike or Row and Handstand Push Ups. Depending on your strengths, you will need to choose when to push and when to recover. Then on Wednesday we turn around and complete an ascending ladder of barbell lifting and burpees in which pacing and breathing need to be the primary focus from the start. Thursday is a Teams of 3 workout where you will alternate between handstand holds and pull-ups. Friday is going to be a sprint, rest, and repeat day. Can you attack the short reps of deadlifts and push-ups while staying strong through the shuttle runs? We end the week on Saturday with a triplet of classic movements: T2B, Thrusters and D/Us.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, but please give priority to classes. Our drop-in fee for the day is now $25.00.

#FTXHomeWODs – We have plenty of gear for those of you that want to do some of these workouts at home, whether that is because of childcare situations, health reasons, schedule conflicts, or whatever. We can loan out all sorts of equipment, including rowers and barbells. We can also do personal training sessions with you at FTX or your home. If this is your situation, then please reach out to us so we can get you all setup! Checkout the section for Home/Travel WODs in Wodify. Use this for days you can’t get to FTX. These WODs will require minimal to no equipment.

Schedule – Starting in April we will cut back on our Burn! classes. Tuesday and Thursday 9am will now just be Open Gym/Box time, and Friday 6:30pm will be a CrossFit class versus a Burn! class.

Well done FTX Blue Team for winning our FTX Open Intramural.

Congratulations to our FTX Open award winners.

• Top Performer: Kaylee J. / Frank A.
• Most Improved: Christina K. / Allister S.
• Rookie of the Year: Amanda B. / Joe W.
• Fire in the Gut: Megan G. / Jim T.
• Team Spirit: Heather S. / Duane M.

CrossFit Games Tickets (August 1-6)

If you are interested in a Coliseum + Festival ticket, then place your name on our sign-up board at FTX by end of day Wednesday. First come, first serve. As an affiliate, we can participate in the pre-sale this Thursday. We try to get the best tickets in the $225-275 + CC fees range. If you just want Festival tickets, you can purchase those yourself after the pre-sale, as they always have plenty and these don’t involve seat assignments.

Black Ops 6 Partner Competition

Competition with 3 Rx and 3 Beg/Int divisions (MM, MF, FF)
Saturday April 29th, 2023
8am – 2:00pm
This is a great competition for beginner to advanced athletes consisting of 3 workouts.
Full description incl. WODs here.

Overview of our programming this week

This is the final week of our Back to the Basics strength cycle. This cycle has been focusing on the 3 basic power movements (Back Squat, Deadlift, and Bench Press), where we’ve been hitting maxes and retesting them. This week we are testing our maximum lifts to see how we’ve progressed over the past 8 weeks. We have the Olympic Lifting EMOM on Tuesday.

Strength work for this week:

Monday – Bench Press
Tuesday – Power Snatch
Wednesday – Deadlift
Thursday – Back Squat
Friday – Ring Muscle-up progression
Saturday – Arms & Shoulders Mini-pump

This week is full of good workouts that will challenge you in various ways. Monday is a spicy, 5-round triplet of rowing, burpees and wall balls that will challenge you on pacing and controlling your heart rate. For Tuesday, we have a challenging workout for you where you can try numerous strategies to partition and attack a chipper of shuttle-runs and T2B so as to maintain a solid pace. Grit and Grind will be the theme for Wednesday’s couplet, where you’ll try and hold a pace and fight hard till the end with KB C&Js and front rack lunges. Thursday is no slouch, you’ll have to move swiftly through the box jump overs and see how your core handles the rest. Friday, we have a classic FGB style “just move” and get a good sweat in with bike, thrusters and pull-ups. Saturday’s workout is fun for athletes looking to move some heavy deadlift and bench press weight; it starts off smooth and will hit you like a sack of bricks on the second set. Enjoy!

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, but please give priority to classes. Our drop-in fee for the day is now $25.00.

More than a workout – Change your life!™

FTX Spring Party
Saturday, March 11 @ 3pm

Spring is coming and the Open is over. This party is for all FTXers and their family. Come one and come all! We’ll announce the results of our FTX Open Intramural at the party.

Pizza, salads, games, and more!
Adults = $15 / Kids (5-12) = $10 / Kids <5 = Free

Black Ops 6 Partner Competition

Competition with 3 Rx and 3 Beg/Int divisions (MM, MF, FF)
Saturday April 29th, 2023
8am – 2:00pm
This is a great competition for beginner to advanced athletes consisting of 3 workouts.
Full description incl. WODs here.

Overview of our programming this week

Another CrossFit Open is in the books. We go into week 7 of 8 of our Back to the Basics strength cycle. This cycle has been focusing on the 3 basic power movements (Back Squat, Deadlift, and Bench Press), where we’ve been hitting maxes and retesting them. This week is 5 sets of 2 reps for the power lifts, and we have the Olympic Lifting EMOM on Monday.

Strength work for this week:

Monday –Power Clean & Push Jerk
Tuesday – Deadlifts
Wednesday – Back Squats
Thursday – Bench Press
Friday – Grip Strength
Saturday – Arms & Shoulders Mini-pump

The Open has come to a close; time to get back to work. We start the week with a fun class-wide WOD with pull-ups, v-ups, ball slams, KB SDHP, Battle Ropes and running. Tuesday is a sneaky one. It looks easy on paper, but this will break you down faster than you think with the quick sets of step-ups and push-ups given the short rest. For Wednesday, we bring another pyramid chipper of bike, T2B, OHS and burpees where you will try to replicate your starting pace on the back half. We have a partner workout for Thursday, and with this comes another cardio/heart builder. Quick, aggressive pacing with 1:1 work/rest on rowing and jumping split lunges will leave you gassed. Friday, it’s time for another on-the-minute workout where you will aim to stay consistent with your rest while working on some skills at snatching and double-unders with GHDs and shuttle runs mixed in. Saturday will be a longer skilled workout with heavy shoulder endurance given rope climbs, wall walks and bike.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, but please give priority to classes. Our drop-in fee for the day is now $25.00.

More than a workout – Change your life!™

CrossFit Open
Feb. 16 to Mar. 6

The final week of the CrossFit Open!
Next Sunday 3/5 from 2:30pm – 3:30pm we will be open one more time for doing the Open WOD. You can also use this as Open Box/Gym time.

Come to our last Friday Night Lights line-up this Friday, the 3^rd from 6:30pm – 8:00pm. Our men will be doing 23.3 and our theme is to wear a Jersey. Everyone wearing a Jersey will get a free FitAid! Come out and participate or just watch. Friends and family are welcome!

Our intramural team competition is off to a tight race. Let’s see which team takes the FTX Open Trophy this year. Will it be Red, Blue or Black? Take on our weekly physical and social media challenges and the additional Friday Night Lights physical, fun and mental challenges for each of the teams to score points. We’ll send out an email this Monday evening with all the details for this week.

Overview of our programming this week

Another Open WOD is in the books. We go into week 6 of our Back to the Basics strength cycle. This Back to Basics cycle will go another 2 weeks for a total of 8 weeks. This cycle has been focusing on the 3 basic power movements (Back Squat, Deadlift, and Bench Press), where we’ve been hitting maxes and retesting them. This week is 5 sets of 3 reps for the power lifts, and we have the Olympic Lifting EMOM on Thursday.

Accessory work for this week:

Monday –Deadlifts
Tuesday – Back Squat
Wednesday – Bench Press
Thursday – Power Snatch
Friday – N/A
Saturday – Back & Biceps Work

This week, we have a fun lineup for you. Monday, things kick off with some high-intensity sets where you will put your barbell cycling to work with C&Js, D/Us and burpees. Tuesday hits us with max effort 1:00 intervals where your goal is to stay consistent with your set pace across the sets of bike, box jumps and KBS. For Wednesday, we have a chest and arm pumper workout with rowing or skiing and push-ups, so please make sure to roll it out well after this one. Thursday will be a simple grind workout where the squatting and sit-ups should be completed without stopping or hesitation. Friday through Sunday will be 23.3, which will get announced on Thursday at 2pm. As we’ve done the past 2 weeks, we will also have an alternate on Saturday.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, but please give priority to classes. Our drop-in fee for the day is now $25.00.

More than a workout – Change your life!™

CrossFit Open
Feb. 16 to Mar. 6

This is week 2 of our CrossFit Open fun!
We will be open Sunday 2/26 and 3/5 from 2:30pm – 3:30pm for doing the Open WOD, but you can also use it as Open Box/Gym time as desired.

Our remaining Friday Night Lights line-up 6:30pm – 8:00pm:

• February 24^th – Superhero theme / Masters and Teens
• March 3^rd – Jersey theme / Men

Come out and participate or just watch. Friends and family are welcome!
Our intramural team competition is off to a tight race. Let’s see which team takes the FTX Open Trophy this year. Will it be Red, Blue or Black? Take on our weekly physical and social media challenges and the additional Friday Night Lights physical, fun and mental challenges for each of the teams to score points. We’ll send out an email this Monday evening with all the details for this week.

Overview of our programming this week

For most of you 23.1 is now in the books. This is week 5 of our Back to the Basics strength cycle. This Back to Basics cycle will go for a total of 8 weeks. As the name implies, we’ve been taking it back to basics for our first strength cycle in 2023. This cycle has been focusing on the 3 basic power movements (Back Squat, Deadlift, and Bench Press), where we’ve been hitting maxes and retesting them. This week will again be 5 sets of 5 reps for the power lifts, and we have the Olympic Lifting EMOM on Wednesday.

Accessory work for this week:

Monday –Back Squat
Tuesday – Bench Press
Wednesday – Power Clean and Push Jerks
Thursday – Deadlift
Friday – N/A
Saturday – Chest & Triceps Work

This week we start with a great pyramid chipper of rowing, push-ups, and double-unders. For Tuesday’s workout we go back to a few weeks ago where we completed an AMRAP with similar movements. Well, this week we bring those movements with an ascending rep scheme of DB cleans, K2E and Burpees. After the Oly barbell cycling on the minute for Wednesday, we will go into some wall ball/Assault bike intervals that will kick up the heart rate. Thursday will be a highly-skilled, work-capacity workout with lunges, GHDs and rope climbs. But don’t worry since we’ll have plenty of variations for all skill-levels. Friday and Saturday will be 23.2, and we will have an alternate fun class-wide WOD on Saturday for those not doing the Open WOD.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, but please give priority to classes. Our drop-in fee for the day is now $25.00.

More than a workout – Change your life!™

CrossFit Open – Week 1
Feb. 16 – Mar. 6

It starts this week! Join this world-wide community event for the fun, challenge and extra push. We will be hosting Friday Night Lights each week of the Open from 6:30pm – 8:00pm.
For the next 3 Sundays we will be open from 2:30pm – 3:30pm for doing the Open WOD, but you can also use it as Open Box/Gym time as desired.

Register here.

• February 17^th – 80’s Night theme / Ladies
• February 24^th – Superhero theme / Masters and Teens
• March 3^rd – Jersey theme / Men

Come out and participate or just watch. Friends and family are welcome!
As in the past, we will have 3 intramural teams competing within FTX – Red, Blue and Black. In addition to the Open itself, we will have weekly fun physical challenges and additional Friday Night Lights physical and mental challenges for each of the teams to score points. Get ready for a fun filled 3 weeks! We’ll send out an email this Tuesday with all the details.

Overview of our programming this week

As we go into the Open, we will be doing the 4^th week of our Back to the Basics strength cycle. This Back to Basics cycle will go for a total of 8 weeks. As the name implies, we’ve been taking back to basics for our first strength cycle in 2023. This cycle will focus on the 3 basic power movements (Back Squat, Deadlift, and Bench Press), where we will hit maxes early and retest again. This week will again be 10 sets of 3 reps for the power lifts. We will also be taking the Olympic Lifting down in weight and focusing on light barbell cycling to help prepare for the Open.

Accessory work for this week:

Monday –Bench Press
Tuesday – Power Snatch
Wednesday – Deadlift
Thursday – Back Squat
Friday – N/A
Saturday – Arms & Core Work

For Monday, it’s time to get the kettlebell moving with some swings into goblet squats and double-unders. Tuesday is when the intensity will ramp, and we see if we can hang on for dear life on shuttle runs and burpee box jump overs. Now it’s time for some Assault Bike sets where athletes test the pace off the start with a buy-in of wtd. lunges and T2B. The goal is to see if we can stay consistent with having adequate time for the bike. Thursday, we venture into the realm of Tabata! We will be put into a mixer with this row/shoulder press/row combo. Friday through Sunday will be the Open workout 23.1. On Saturday we will have an alternate cardio workout for those not doing 23.1 on that day.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, but please give priority to classes. Our drop-in fee for the day is $25.00.

More than a workout – Change your life!™

CrossFit Open
Feb. 16 – Mar. 6

Register here.
Join this world-wide community event for the fun, challenge and extra push. We will be hosting Friday Night Lights each week of the Open from 6:30pm – 8:00pm:

• February 17^th – 80’s Night theme / Ladies
• February 24^th – Superhero theme / Masters and Teens
• March 3^rd – Jersey theme / Men

Come out and participate or just watch. Friends and family are welcome!
As in the past, we will have 3 intramural teams competing within FTX – Red, Blue and Black. In addition to the Open itself, we will have weekly fun physical challenges and additional Friday Night Lights physical and mental challenges for each of the teams to score points. Get ready for a fun filled 3 weeks!

Overview of our programming this week

Welcome to our third week of this Back to the Basics strength cycle. This Back to Basics cycle will go for 8 weeks. As the name implies, we’ve been taking back to basics for our first strength cycle in 2023. This cycle will focus on the 3 basic power movements (Back Squat, Deadlift, and Bench Press), where we will hit maxes early and retest again. This week will again be 5 sets of 5 reps for the power lifts. We will also be taking the Olympic Lifting down in weight and focusing on light barbell cycling to help prepare for the Open.

Accessory work for this week:

Monday –Power Clean and Push Jerks
Tuesday – Deadlifts
Wednesday – Back Squats
Thursday – Bench Press
Friday – Handstand Push-up
Saturday – Core Work

We’re well under way with this strength cycle, so let’s keep the classes rolling from one to the next. Monday, we kick things off with a fun chipper WOD with a mix of bodyweight exercises (squats and push-ups) and heavy wall balls that will attack the upper and lower extremities. For Tuesday, we dive into a partner workout where we perform a highly skilled movement (jump rope) under heavy duress (rowing). Then, it’s an Open style workout for Wednesday with a great little primer for burpees over an object and some DB clean and jerks. Thursday, we hit our athletes with classic Echo Bike intervals with a moderate calorie count and intensity. For Friday, we have 18.2, a two-part workout that started off with a high-intensity ascending chipper into a one-rep max clean (power or squat). Ensure you are careful after the chipper; your legs will be shaky! Saturday is another long partner grind workout where intensity can be pushed on the row while being strategic on the movements of pull-ups, GHDs, and push-ups. Enjoy the line-up!

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Membership / Session Pack Changes – Our 10 Pack of Sessions is now a Pack of 10 Day Passes. In the past, these were supposed to be packs of 10 classes, but many have tried to use these as day passes instead. So we’ve just changed these to day passes and adjusted our pricing accordingly.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, just please give priority to classes. Our drop-in fee for the day is now $25.00.

More than a workout – Change your life!™

CrossFit Open
Feb. 16 – Mar. 6

Register here.
Join this world-wide community event for the fun, challenge and extra push. We will be hosting Friday Night Lights each week on February 17^th, 24^th and March 3^rd from 6:30 pm – 8:00 pm. Come out and participate or just watch. Friends and family are welcome!
As in the past, we will have 3 intramural teams competing within FTX – Red, Blue and Black. In addition to the Open itself, we will have weekly and additional Friday Night Lights challenges for each of the teams to score points. Get ready for a fun filled 3 weeks.

Overview of our programming this week

This is week 2 with our Back to the Basics strength cycle. This Back to Basics cycle will go for 8 weeks. As the name implies, we will take it back to basics for our first strength cycle in 2023. This cycle will focus on the 3 basic power movements (Back Squat, Deadlift, and Bench Press), where we will hit maxes early and retest again. This week will be 5 sets of 5 reps for the power lifts. We will also be taking the Olympic Lifting down in weight and focusing on light barbell cycling to help prepare for the Open.

Accessory work for this week:

Monday –Deadlift
Tuesday – Back Squat
Wednesday – Bench Press
Thursday – Power Snatch
Friday – Handstand Hold
Saturday – Core Work

Monday, we got a body rocker with devil’s press and double-unders; careful, it’s harder than it looks. Tuesday is a challenge of pull-ups and bike cals. On Wednesday you’ll be faced with doing box jump overs with a nasty interrupter every 2 minutes of squats. We bring that style back with some burpee box jump overs a front squats. For Thursday, we will reel our athletes back with a “just move, get a good sweat’ type workout with some minute interval work consisting of push presses, GHDs/sit-ups and lunges. Then, we come to Friday, and it’s the 14.4 Chipper that had a lot of highs and a lot of lows. Many athletes have managed to get their very first muscle up with this workout. Saturday is a partner grind of extensive shuttle runs, mixed in with wall-walks and OHS that is all about synchronization and shoulder stability. Enjoy getting ready for the 2023 Open!

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

More than a workout – Change your life!™

Week 4 of our annual FTX New Year’s Challenge

Grand Prize – RPM Rope
Weekly 1^st Prize – 12 FitAids
Daily Prize – FitAit + Atlas Bar

Our final week of New Year challenges. Here are the last 5 challenges for a chance to earn you 1 entry into our daily, weekly, and grand prize drawing. Entries remain in the entry basket throughout the whole challenge. The more challenges you earn and the earlier you do them, the more chances to win. If one of your entries is drawn for a prize, then that entry does not go back into the basket.

New Year’s Challenge: Week 4 (23 – 28)

This week’s challenges. You can do each one 1x this week for 1 entry each.

* Our regular incentive for referrals is that if they sign up for a minimum of 3 months, you get free month. But, during this challenge if your friend sings up for at least one full month membership, then you get a free month! Keep in mind that those new to CrossFit do still need to do our Essentials Program, which consists of five 1-on-1 classes going over all the essential movements.

Overview of our programming this week

Here we go with our Back to the Basics strength cycle: Week 1 begins, and it’s heavy singles for the power lifts along with some barbell cycling on clean and jerks. This Back to Basics cycle will go for 8 weeks. As the name implies, we will take it back to basics for our first strength cycle in 2023. This cycle will focus on the 3 basic power movements (Back Squat, Deadlift, and Bench Press), where we will hit maxes early and retest again. We will also be taking the Olympic Lifting down in weight and focusing on light barbell cycling to help prepare for the Open.

Accessory work for this week:

Monday – Back Squat
Tuesday – Power Clean + Push Jerk
Wednesday – Bench Press
Thursday – Deadlift
Friday – Handstand Hold
Saturday – Mini-pump of shoulders/glutes

We now have strength starting, so we’ll keep the classes rolling from one to the next. Monday, after working up to heavy back squat, what better way to cool down the legs than some good old rowing combined with air squats. For Tuesday, we have a high-rep gymnastic grind with HSPUs and T2Bs combined with lunges. Wednesday we’ll have a FGB Style workout with ski erg, pull-ups, bear crawl, bike and devil’s presses. Thursday will be a quick interval between partners doing farmer carries and high box jumps, and then we arrive on Friday for the legendary Open workout 12.4/13.3. For Saturday, we bring back a fun one performed in the 2018 CrossFit Regionals for Teams (Event 5).

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

More than a workout – Change your life!™

Week 3 of our annual FTX New Year’s Challenge

Grand Prize – RPM Rope
Weekly 1^st Prize – 12 FitAids
Daily Prize – FitAit + Atlas Bar

Our 3^rd week of challenges. We present you with another 5 challenges for a chance to earn you 1 entry into our daily, weekly, and grand prize drawing. Entries remain in the entry basket throughout the whole challenge. The more challenges you earn and the earlier you do them, the more chances to win. If one of your entries is drawn for a prize, then that entry does not go back into the basket.

New Year’s Challenge: Week 3 (16 -21)

This week’s challenges. You can do each one 1x this week for 1 entry each.

1. 100 Prisoner Squats, or 100 Cal Bike, or combo thereof
2. Do the prescribed Cool Down 3 times this week
3. Home cook, eat a healthy meal, and post it on social media with #FTXnutrition
4. No alcohol all week
5. Get a friend to try CrossFit with you and sign up for a Welcome Session (if they sign up for a minimum of 3 months, member gets a free month)*

* Our regular incentive for referrals is that if they sign up for a minimum of 3 months, you get free month. But, during this challenge if your friend sings up for at least one full month membership, then you get a free month! Keep in mind that those new to CrossFit do still need to do our Essentials Program, which consists of five 1-on-1 classes going over all the essential movements.

Overview of our programming this week

We are in between strength cycles for the next two weeks. This week we will be focusing on a variety of accessory work.

Accessory work for this week:

Monday – DB Chest Flys and DB Single-arm Kickbacks
Tuesday – Core Work
Wednesday – Hang Power Snatches
Thursday – None
Friday – Jump Rope Work
Saturday – Mini-pump of shoulders/glutes

This week, we are going to go through some of the workouts from the Legends Championship. Monday kicks off with high-intensity barbell cycling with power cleans and burpees. Tuesday, we got a grit test with a total body workout consisting of thrusters, weighted step-ups, and Echo bike. For Wednesday, it’s a FGB style WOD on the ergs with some KBS and jump rope, time to go to work and see if you can hold a pace. Thursday is a great partner chipper with GHDs and rope climbs that transition into big wall ball sets. For Friday, it’s time for another Open Workout, 11.2 is from the first year, and it still hits hard to this day! Saturday is a partner leg burn with rowing and synchro DB front squats. Have fun!

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

More than a workout – Change your life!™

Happy New Year!
Week 2 of our annual FTX New Year’s Challenge

Grand Prize – RPM Rope
Weekly 1^st Prize – 12 FitAids
Daily Prize – FitAit + Atlas Bar

For the next 4 weeks, we will have 5 challenges per week that can each earn you 1 entry into our daily, weekly and grand prize drawing. Entries remain in the entry basket throughout the whole challenge over all 4 weeks. The more challenges you earn and the earlier you do them, the more chances to win. If one of your entries is drawn for a prize, then that entry does not go back into the basket.

New Year’s Challenge: Week 2 (9^th – 14^th)

This week’s challenges. You can do each one 1x this week for 1 entry each.

1. 100 Lunges (2ct), or 100 Cal Ski, or combo thereof
2. Get a friend to try CrossFit with you and sign up for a Welcome Session*

* Our regular incentive for referrals is that if they sign up for a minimum of 3 months, you get free month. But, during this challenge if your friend sings up for at least one full month membership, then you get a free month! Keep in mind that those new to CrossFit do still need to do our Essentials Program, which consists of five 1-on-1 classes going over all the essential movements.

Overview of our programming this week

We are in between strength cycles for the next two weeks. This week we will be focusing on a variety of accessory work especially strengthen the core.

Accessory work for this week:

Monday – Skull crushers and GHD hip raises
Tuesday – Hang Power Cleans
Wednesday – Good Mornings and Ring Curls
Thursday – Band Walk and Single-leg DB Hip Thrusts
Friday – None
Saturday – Core Work

We start off this second week of 2023 with a 20 minute AMRAP of biking, shoulder presses and pull-ups. On Tuesday you’ll have a descending ladder of SDHPs with a steady prescription of Wall Balls between each set. Wednesday is a pyramid scheme of rowing, GHDs, burpee box jump-overs, GHDs and rowing. Thursday is a partner WOD of jump rope, front squats and power cleans. Friday is the 19.3 CrossFit Open workout. Saturday finishes off the week with a partner WOD of bench presses and shuttle runs. Enjoy!

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

More than a workout – Change your life!™

Happy New Year!
It’s time for our annual FTX New Year’s Challenge

Grand Prize – RPM Rope
Weekly 1^st Prize – 12 FitAids
Daily Prize – FitAit + Atlas Bar

For the next 4 weeks, we will have 5 challenges per week that can each earn you 1 entry into our daily, weekly and grand prize drawing. Entries remain in the entry basket throughout the whole challenge over all 4 weeks. The more challenges you earn and the earlier you do them, the more chances to win. If one of your entries is drawn for a prize, then that entry does not go back into the basket.

New Year’s Challenge: Week 1 (1st-7th)

This week’s challenges. You can do each one 1x this week for 1 entry each.

1. 100 Burpees, 100 Cal Row, or combo thereof
2. Attend 3 or more classes
3. In bed before 10pm, 3 nights
4. Try a fruit or vegetable you’ve never had before
5. Get a friend to try CrossFit with you and sign up for a Welcome Session

Overview of our programming this week

This is our final week of this two part strength cycle which focused on the in-between lifts of Olympic lifting. The focus was developing a proper setup during the descent and transition to overhead movements. Last week of working up to heavy sets and hit singles within specific percentage ranges. Train smart, so please scale to Power or take the weight down if you are a beginner or need a break. Remember, days labeled “Work up to a Heavy” mean we want to see you reach a top weight (within limitations while always training smart) in 5-6 working sets. After this cycle we will be taking a two week break and then we’ll do a new Back to Basics Program starting on January 23^rd.

Strength/skill-work for this week:

Monday – Goblet Squat and Russian KBS
Tuesday – Overhead Squats
Wednesday – Push-Jerk
Thursday – DB Rows and Hamstring Curls
Friday – Snatch and C&J
Saturday – Shoulder & Glutes Mini-pump

We always kick off the New Year with Fran, and that is what is on the menu for Tuesday. On Wednesday we’ll have an AMRAP for you with DB snatches, GHDs and Box Jump-overs. Thursday you’ll gruel through a pure Bike for cals workout, but at least you’ll do it and suffer with a partner. Friday is a revisit of the 11.1/14.1 CrossFit Open Workout. And we close out this first week of 2023 with a partner rowing workout with wall balls and weighted DB box step-ups mixed in. This week will be a great way to kick off 2023!

More than a workout – Change your life!™

New Year’s Schedule

• Monday: Christmas Observed 12/26/22 – Closed
• Saturday: 12/31/22 – Open. Normal hours.
• Monday: New Year’s Observed 1/2/23 – Closed

Overview of our programming this week

This is our fifth week of the second part of this strength cycle which focuses on the in-between lifts of Olympic lifting. Ongoing focus is developing a proper setup during the descent and transition to overhead movements. Keep working up to heavy sets and hit singles within specific percentage ranges. Train smart, so please scale to Power or take the weight down if you are a beginner or need a break. Remember, days labeled “Work up to a Heavy” mean we want to see you reach a top weight (within limitations while always training smart) in 5-6 working sets.

Strength/skill-work for this week:

Monday – N/A
Tuesday – Clean complex
Wednesday – Pull-ups
Thursday – Snatch and C&J
Friday – Hamstring Ring Curls and DB Presses
Saturday – None

It’s the final stretch of 2022. Monday is an at home WOD with a prize raffle for those that enter scores. See the Wodify App for more information. We’re back at the box on Tuesday for a DT type variant with DBs of D/Ls, Ft. Squats and S2O. On Wednesday we will burn some of those extra holiday calories with a row, run and bike WOD. Thursday is a classic CrossFit 10-minute AMRAP couplet of power cleans and OTB burpees. Friday is a 3 round killer of wall balls, jump rope and T2B. We end the year with our annual end of the year WOD – Out with a bang with the Brehm Hero WOD!

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

Thursday, 12/22 – Early close at 6:30pm
No 6:30pm class or 7:30pm open gym

Stay tuned for any other changes to our schedule. Changes will be posted here, on our social media pages and via the Wodify App.

More than a workout – Change your life!™

Merry Christmas

All of this occurred to fulfill the Lord’s message through his prophet:
“Look! The virgin will conceive a child!
She will give birth to a son,
and they will call him Immanuel,
which means ‘God is with us.’”
– Matthew 1:22-23

Christmas Schedule

• Friday: 12/23 – No 6:30pm
• Saturday: Christmas Eve – Closed
• Sunday: Christmas – Closed
• Monday: Christmas Observed 12/26 – Closed

Overview of our programming this week

This is our fourth week of the second part of this strength cycle which focuses on the in-between lifts of Olympic lifting. We’ll continue developing a proper setup during the descent and transition to overhead movements. You will again work up to heavy sets and hit singles within specific percentage ranges. The overhead lifts and squatting volume will be higher than usual, so please, scale to Power or take the weight down if you are a beginner or need a break. Remember, days labeled “Work up to a Heavy” mean we want to see you reach a top weight (within limitations while always training smart) in 5-6 working sets.

Strength/skill-work for this week:

Monday – Pull-ups
Tuesday – 3 Position Power Snatch
Wednesday – Ft. Squat + Push Press + Jerk Combo
Thursday – Snatch Balance
Friday – None
Saturday – N/A

It’s Christmas time! On Monday our gift to you is an interval WOD of biking and thrusters – Everyone’s favorite! Tuesday is a variation on the benchmark WOD Annie, but this one gets a lump of coal. Wednesday is your choice of Cindy or several variants. Thursday is a partner interval WOD of rowing. Every year towards the end of the year we do the “Sevens” Hero WOD, and on Friday we bring you this challenging WOD. We are closed over the three-day Christmas weekend, but we’ve put together a Home WOD you can do. Anyone posting a score over the weekend will be eligible for some prizes!

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

More than a workout – Change your life!™

12 Days of Christmas

On Monday the 12^th, we are concluding our annual 12 Days of Christmas. We started on the 1^st with one of our classic FTX versions of the WOD, and we conclude with the other one. During this time we have been collecting gifts for the Wheaton based Evangelical Child & Family Agency (ECFA) Annual Toy drive, please bring in your gifts by tomorrow. ECFA will be picking those up on Tuesday 12/13.

FTX Christmas Party

Hawaiian Theme
Saturday, December 17^th at 5pm
Adults $20 / Kids (5-12) $12
Dessert Contest, Games and more.
Please RSVP no later than Wednesday evening so we can plan accordingly. Thanks!

Overview of our programming this week

We are going into the third week of the second part of this strength cycle which focuses on the in-between lifts of Olympic lifting. We’ll continue developing a proper setup during the descent and transition to overhead movements. You will again work up to heavy sets and hit singles within specific percentage ranges. The overhead lifts and squatting volume will be higher than usual, so please, scale to Power or take the weight down if you are a beginner or need a break. Remember, days labeled “Work up to a Heavy” mean we want to see you reach a top weight (within limitations while always training smart) in 5-6 working sets.

Strength/skill-work for this week:

Monday – None
Tuesday – Snatch Push-press + OHS Combo
Wednesday – Deadlift + Hang Power Clean + Push Jerk Combo
Thursday – Alt. DB Incline Bench and Weighted Hip Thrust
Friday – Clean and Jerk
Saturday – Mini-Pump – Lower Body Push/Pull

Monday is… our second 12 Days of Christmas Workout. On Tuesday we have essentially two quick workouts where at first it’s a triplet that is broken up into 3 rounds, and after a solid rest, we then mesh it together for a chipper where the goal for athletes should be to see if they can have similar set times. For Wednesday, you will be challenged on your grit through some step-ups while building capacity on handstands. We have some more shuttle runs for Thursday, and they will be paired with some highly skilled gymnastics. Friday will be a high-heart-rate cardio kick for partners to burn through with box jump overs and rowing. Saturday, we end the week with a nasty grip-wrecker triplet of S2O, pull-ups and SDHPs. It should be a great week ending with our Christmas party!

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

More than a workout – Change your life!™

2^nd Chance on Hoodies and Joggers

Due to popular demand, we are making a 2^nd order of the Fall ’22 Hoodies and Joggers. Order sheets are on the front counter at FTX.

12 Days of Christmas

From the 1^st to the 12^th we are celebrating our annual 12 Days of Christmas. We start and finish with our classic FTX versions of the WODs. During this time, we will be collecting gifts for the Wheaton based Evangelical Child & Family Agency (ECFA) Annual Toy drive. Please consider giving by taking one of the tags off our Christmas tree and bringing in the requested unwrapped gift with the tag attached. We will be taking those over to ECFA on Tuesday 12/13.

FTX Christmas Party

Hawaiian Theme
Saturday, December 17^th at 5pm
Adults $20 / Kids (5-12) $12
Dessert Contest, Games and more.

Overview of our programming this week

We are on the second week of the second part of this strength cycle which focuses on the in-between lifts of Olympic lifting. We want to develop a proper setup during the descent and transition to overhead movements during these six weeks. You will work up to heavy sets and hit singles within specific percentage ranges. The overhead lifts and squatting volume will be higher than usual, so please, scale to Power or take the weight down if you are a beginner or need a break. Remember, days labeled “Work up to a Heavy” mean we want to see you reach a top weight (within limitations while always training smart) in 5-6 working sets.

Strength/skill-work for this week:

Monday – None
Tuesday – Front Squat + Push-press + Push-Jerk
Wednesday – Snatch D/L + Power Snatch
Thursday – Pull-ups
Friday – Thruster
Saturday – Mini-pump Shoulder/Glutes (extra time)

Monday, we are taking a lighter approach to start the week. Instead of a hard hitter, we have a nice little multiple-set gymnastics piece with shuttle runs, GDH sit-ups, D/Us, and push-ups. We have a lighter, higher-rep version of “DT” for Tuesday that will light the forearms up. Wednesday is another fun spin on “Jackie,” where athletes will be forced to attack the row and see if they can hold on through the wall balls to get to the burpee pull-ups. For Thursday, we have another multiple-set gymnastic piece of T2Bs and box jump-overs with KBS thrown in. The goal is staying aggressive and having repeatable performances. Then on Friday, we will be doing our annual Naughty or Nice Workout. Saturday is a partner AMRAP that’ll have you doing laps around FTX with farmer carries and lunges while also throwing in a bit of rowing. Enjoy!

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

More than a workout – Change your life!™

12 Days of Christmas

From the 1^st to the 12^th we are celebrating our annual 12 Days of Christmas. We start and finish with our classic FTX versions of the WODs. During this time, we will be collecting gifts for the Wheaton based Evangelical Child & Family Agency (ECFA) Annual Toy drive. Please consider giving by taking one of the tags off our Christmas tree and bringing in the requested unwrapped gift with the tag attached. We will be taking those over to ECFA on Tuesday 12/13.

Save the Date

FTX Christmas Party
Hawaiian Theme
Saturday, December 17^th at 5pm
Adults $20 / Kids (5-12) $12

Overview of our programming this week

This strength cycle focuses on the in-between lifts of Olympic lifting. We want to develop a proper setup during the descent and transition to overhead movements during these six weeks. You will work up to heavy sets and hit singles within specific percentage ranges. The overhead lifts and squatting volume will be higher than usual, so please, scale to Power or take the weight down if you are a beginner or need a break. Remember, days labeled “Work up to a Heavy” mean we want to see you reach a top weight (within limitations while always training smart) in 5-6 working sets.

Strength/skill-work for this week:

Monday – Push Press + OHS
Tuesday – Clean + Jerk Complex
Wednesday – Pull-ups
Thursday – None
Friday – Snatch
Saturday – Mini-pump Upper-body posterior (extra time)

Here we go; I hope everyone had an awesome holiday and is ready to work it all off! Monday is going to be a leg pump on the bike with wall balls and lunges. You’ll aim to push the pace, recover, and hold on for a grueling 4 sets. We have a quick, nasty, heavy clean and high box jump for Tuesday with an “Open Workout” type feel. Wednesday is an ascending ladder WOD with thrusters and shuttle runs. It’s going to be a good one. On Thursday we kick off 12 Days of Christmas with the 1^st of our FTX variants. And on Friday we bring back the dreaded 12.1 Open Workout, which is a 7:00 Amrap of burpees! Everyone may ask why, and it’s simple: This workout is a great test for athletes with different skill sets. Put your head down and see if you can beat your old score. On Saturday we have a descending ladder partner WOD with the ski or row erg, HSPUs and bench press. Let’s kick off this final month of 2022 with some great work!

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

More than a workout – Change your life!™

Thanksgiving Week Hours

No Kids classes this week
Wednesday – No 6:30pm and 7:30pm classes
Thursday – 9am and 10am only
Friday – No 5:30am, 6:30am, 7:30am and 6:30pm classes

Look for our Black Friday Specials email!

Save the Date

FTX Christmas Party
Hawaiian Theme
Saturday, December 17^th at 5pm

Overview of our programming this week

We finished the first part of our current strength cycle. This week is an off week. Enjoy the break from our strength programming. Next week we continue with part II of this strength cycle which will focus on the in-between lifts of Olympic lifting. We want to develop a proper setup during the descent and transition to overhead movements during these next six weeks. You will work up to heavy sets and hit singles within specific percentage ranges. The overhead lifts and squatting volume will be higher than usual, so please, scale to Power, or take the weight down if you’re new or anyone who may need a break. Remember, days labeled “Work up to a Heavy” mean we want to see you reach a top weight (within your limitations/be smart!) in 5-6 working sets.

Strength/skill-work for this week:

Monday – GHD practice
Tuesday – None
Wednesday – Rope Climb Practice
Thursday – None
Friday – Deadlift Hold
Saturday – Mini-pump Arms/Core (extra time)

We adopted Mayhem programming for a variety of reasons. First, they followed a lot of the principles FTX has done for years and were therefore a good match to what we’ve been known for. Second, they have greater resources to plan and test their workouts and strength cycles. Third, they can incorporate feedback from a much greater audience. But we never wanted to rigidly follow their programming so as to lose some of the unique things we like to and are able to do at FTX. For example, we have an obstacle course, we have more equipment than most gyms, and we have created some unique and fun workouts over the years. Mayhem has to program for hundreds of gyms, which limits what they can do. So, you will see us deviate from their programming as appropriate to incorporate that extra FTX touch. You saw this for our Veteran’s Day workout, which is very unique to FTX. And you’ll see some of that this week as it is an off week from Mayhem’s strength cycle and as it is a Holiday week.

This week we start with a double hit of bodyweight leg work and DB snatches. On Tuesday we bring you an FTX full-body classic that hits you with all sorts of exercises – Mama wants a new kitchen sink. Wednesday is a fun workout for time that involves moving around various stations of body weight and cardio movements. For Thanksgiving Day we’ll do our annual classic FTX Turkey Fight Gone Bad WOD. For Black Friday we’ll do Mayhem’s nasty couplet of cardio and HSPUs. We finish of this Turkey week on Saturday with a partner chipper to burn some serious calories with the echo bike, front squats and of course burpees. We pray you all have a wonderful week being thankful and celebrating with friends and family.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – No Kids’ Classes this week. We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

More than a workout – Change your life!™

Save the Date
FTX Christmas Party
Hawaiian Theme
Saturday, December 17^th at 5pm

Overview of our programming this week

This is the last week of the first part of this cycle. In this first part we have focused on two Power Lifts (Back Squat & Shoulder Press) mixed with Olympic Lifting. This has built up our posterior chain. We have built up to some pretty big sets to build those muscles. You’ve also seen more core work and accessory pieces for developing midline stability and overall leg strength. Next week is a 1-week break to reset and then prep for Part 2.

Strength/skill-work for this week:

Monday – None
Tuesday – Clean & Jerk
Wednesday – Front Rack BB Step-ups
Thursday – Back Squat
Friday – Shoulder Press
Saturday – Mini-pump Upper Body Posterior (extra time)

Monday is a double-double. 2 rounds of 2 sets each of lungs, double-unders and wall-walks. Tuesday is descending ladder of rowing and box jumps with a nasty burpee interrupter. Wednesday switches to an ascending ladder of the bike, kettlebell swings and push-ups. Partner up on Thursday for some farmer carries and toes-to-bar. Friday is a barbell chipper going from deadlifts to thrusters and everything in between. We finish the week with some interval training of double-unders and DB burpee deadlifts.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

More than a workout – Change your life!™

Save the Date
FTX Christmas Party
Hawaiian Theme
Saturday, December 17^th at 5pm

Overview of our programming this week

We are into the third week of this strength cycle, which is broken down into two parts. In the first part, we are performing two Power Lifts (Back Squat & Shoulder Press) mixed with Olympic Lifting. The focus is on building the posterior chain.We are going to work through some big sets to build those muscles. There’s going to be  more core work and accessory pieces for developing midline stability and overall leg strength. At the conclusion, we will take a 1-week break to reset and prep for Part 2.

Strength/skill-work for this week:

Monday – Squat Snatch
Tuesday – Front Racked Barbell Box Step-Ups
Wednesday – Back Squat
Thursday – Shoulder Press
Friday – None
Saturday – Mini-pump Arms/Core (extra time)

We start this LOTR themed week with a back grinding chipper of pull-ups, wall balls and muscle-ups. On Tuesday we hit it with a double couplet of the Echo bike and hang power cleans. On Wednesday we celebrate Carol’s birthday with ladder chipper of KBS and burpees preceded by a rowing buy-in and followed by a double-under cash-out. (For members wanting a birthday WOD, please make a request the month prior.) Thursday is a partner WOD of rowing and snatching. Friday we honor Veterans with our unique FTX four service tribute. Saturday’s menu gives you the choice of two grueling Hero WODs or an alternate with the mini-pump.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

More than a workout – Change your life!™

Save the Date
FTX Christmas Party
Hawaiian Theme
Saturday, December 17^th at 5pm

Overview of our programming this week

Last week we started a new strength cycle, which will be broken down into two parts. In the opening cycle, we are performing two Power Lifts (Back Squat & Shoulder Press) mixed with Olympic Lifting. The focus is on building the posterior chain while training to embrace the monotonous journey of strength training. We are going to grind through some big sets to build those muscles. You will notice more core work and accessory pieces for developing midline stability and overall leg strength. At the conclusion, we will take a 1-week break to reset and prep for Part 2.

Strength/skill-work for this week:

Monday – None
Tuesday – Hang Squat Clean and Clean Grip Deadlift
Wednesday – Front Racked Barbell Box Step-Ups
Thursday – Back Squat
Friday – Shoulder Press
Saturday – Mini-pump Upper Body / Posterior (extra time)

On Monday, the workout is all bodyweight, i.e. running, air squats, push-ups and pull-ups. For Tuesday, we got a light posterior chain wrecker that will shock the lower body with slow twitch deadlifts and fast twitch box jump overs. Wednesday’s WOD combines rowing, push presses, T2B and an agility drill for a 5-round challenge. Thursday is supposed to be a lights-out work out where we want a solid 1x push for the day on a power clean and burpee couplet. Friday is a solid partner workout where strategy, transitions, turnover, and maintaining a non-stop effort will be key on double-unders, wall-walks, and lunges. We finish on Saturday with a 5 rounder of HSPUs, bench press and GHDs.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.

More than a workout – Change your life!™

Save the Date
FTX Christmas Party – Saturday, December 17^th at 5pm

Overview of our programming this week

We are starting a new strength cycle this week, which will be broken down into two parts. In the opening cycle, we will perform two Power Lifts (Back Squat & Shoulder Press) mixed with Olympic Lifting. The focus is on building the posterior chain while training to embrace the monotonous journey of strength training. Meaning we are going to grind through some big sets. You will notice more core work and accessory pieces for developing midline stability and overall leg strength. At the conclusion, we will take a 1-week break to reset and prep for Part 2.

Strength/skill-work for this week:

Monday – Hang Snatch and Snatch Grip Deadlift
Tuesday – Bench Press
Wednesday – Back Squat
Thursday – Shoulder Press
Friday – Front Racked Barbell Box Step-Ups
Saturday – Mini-pump Arms/Core (extra time)

For Monday, we kick things off with a classic 5-round couplet of OHS and Burpees where you should save the push until the end. Tuesday is our final Anniversary WOD – “Kelly”. We approach hump day, and it’s no slouch of a workout. This workout of deadlifts and wall-walks is designed to be quick yet effective, where we want a repeatable performance. Partner Thursday and we have a fast 5-rounder with a Row & GHD buy-in that goes into some max rope climbs. Friday is a big chipper of Wall-Balls, Jump-rope and Pull-ups/MUs, where athletes can partition the reps any way they choose. It makes for a fun day after it’s over, where we’ll all be able to talk about what we did and how we would change it. We finish the week on Saturday with a leg burner that has a ski or row buy-in followed by lunges.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.