1010 W. Geneva RD Wheaton, IL 60187 trainer@FTXCrossFit.com (630) 981-4964
We are located in the Carol Stream/Wheaton area. We are located on the southwest corner of the intersection of Gary Avenue and Geneva Rd. We are about a mile south of North Ave.
Next delivery is Saturday, August 17th. Order by Tuesday, August 13th. 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.
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 until we update our website.
This week’s Strength cycle schedule: This week we are doing something fun and different. All our strength sessions warm-up up to attempt the highest weight possible for 30 reps, but with the twist of being done to the Mobi Flower Song (Bring Sally Up). Besides being fun and different, this will hit your muscles in a different way. And this will encourage gains!
Almost all the WODs this week are partner or team workouts. Each one is a bit different and therefore we will hit a good range of exercises, muscle groups and time domains throughout the week. Given the nature of many partner or team WODs there is a bit more emphasis on sprinting (i.e. using your phosphagen ( CrP-ATP ) system). And in the middle of all this we will be running our Obstacle Course this Thursday.
We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!
Next delivery is Saturday, August 17th. Order by Tuesday, August 13th. 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.
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 until we update our website.
This week’s Strength cycle schedule: None this week as we are doing Hero WOD’s throughout the week.
This week will be challenging as we will be doing hero WODs each day culminating on Saturday with our Cancer Killer Fundraiser. We have carefully selected the various Hero WODs so as to have varied movements and tax your body each day in different ways. This should allow for maximum effort for each WOD. But having said that, if you feel beat up or that you are over-training, then do take a rest day. These WODs will be a great physical challenge, but another important aspect is the mental toughness part. Hero WODs develop us beyond the physical, and that carries over to many other areas of life. We also remember the sacrifices made by these heroes. May these workouts this week be meaningful and challenging on various levels.
We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!
Next delivery is Saturday, July 17th. Order by Tuesday, August 13th. 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.
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 until we update our website.
This week’s Strength cycle schedule: Mon – Deadlift Tue – Snatch Wed – DB Bench Press Thu – Paused Front Squat* Fri – Back Squat* Sat – Back Squat* * Only do 1-2 days of legs here. No skipping leg day this week 🙂
This week is characterized by a lot of varied movements that you don’t typically see. This week embodies the principle of constantly varied.
We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!
Next delivery is this Saturday, July 6th. Order by this Tuesday, July 2nd. 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.
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 until we update our website.
This week’s Strength cycle schedule: Mon – Bench Press Tue – Back Squat Wed – Paused Ft. Squat Thu – No strength this day Fri – Deadlift Sat – Bulgarian Split Squats
This week is has quite a bit of interval training, though the intervals will vary by quite a bit. The other WODs are: On the 4th of July we are doing a Hero WOD and on Saturday a longer Chipper you can partition as needed.
We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!
Yoga – Tuesday 7:30pm (We won’t have Yoga at 11am on Thursdays until school starts again.) FTX Gold (55+) – Wednesday 2:30pm Family WOW! – Saturday 10am
Seven Sons Farm
Next delivery is Saturday, July 6th. Order by next Tuesday, July 2nd. 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.
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 until we update our website.
This week’s Strength cycle schedule: Mon – Paused Ft. Squat Tue – Accessory work Wed – Bench Press Thu – Deadlift Fri – Back Squat Sat – O’Course (Weather permitting)
This week is characterized by strength work, accessory work, core work and EMOMs that will really push you. And if weather permits we will inaugurate our expanded Obstacle Course on Saturday!
We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!
Back Squat 10-3-3-3-3 / 3 / 3-3-3 10 @ BB 3 @ 50% 3 @ 60% 3 @ 75% 3 @ 80% 3 @ heavy 3×3 @ 80% of today’s heavy set
WOD
PICK ONLY ONE OF THE WORKOUTS!
EMOTM for 15 Minutes:
:15 Assault Bike Sprint
Write down calories on a whiteboard after each round. Score is total calories. Up to 2 people can share a bike. First person starts at the beginning of each minute, second person starts at :30
PICK ONLY ONE OF THE WORKOUTS!
EMOTM for 15 Minutes:
:15 Row Sprint
Write down calories on a whiteboard after each round. Score is total calories. Up to 2 people can share a rower. First person starts at the beginning of each minute, second person starts at :30
TODAY IS NOT THE DAY TO GO HEAVY! FOCUS ON FORM AT YOUR 75%. DO NOT GO HEAVIER THAN THAT.
WOD
EMOTM for 6 Minutes w/Death-by at 7+:
6 Deadlifts
6 Over the bar burpees
Rx: 50% of 1RM Deadlift
The first 6 minutes you will stay at the same reps. Each minute after round 6, add +1 Deadlift and +1 Burpee. Once you fail to complete all reps within the minute, the workout is over.
Elements
EMOTM for 6 Minutes w/Death-by at 7+:
6 Kettlebell Deadlifts at 55#/35# (wide sumo stance with KB in between feet)
6 Up-downs (burpees without the push-up)
The first 6 minutes you will stay at the same reps. Each minute after round 6, add +1 Deadlift and +1 Up-down. Once you fail to complete all reps within the minute, the workout is over.
[No measure – Do after WOD] 3 Sets: 20 Medicine Ball Sit-ups [GHD w/ medicine ball] 30 Russian Twists with Medicine Ball Rest as needed between sets
CAUTION! Only do GHD w/ medicine ball if you’ve been regularly doing sets of 15+ GHD sit-ups over the past few weeks. At least 2x per week.
WOD
400m Run Buy-in
Then,
3 Rounds of:
30 Plate Ground to Overheads
20 Lunge to Step-ups
10 Calorie Row or Bike
1:00 rest between rounds
20:00 Time cap incl. buy-in
Rx+: 45#/25# Plate, 24″/20″ Box
Rx: 25#/15# Plate, 24″/20″ Box
Score is total time
Elements
Do main WOD and accessory work today.
Order sheets are at FTX. $30/shirt. For each shirt $20-22 will be donated to Peter. All who buy a shirt will get a free NRG packet. Shirts or hats are your ticket to the special WOD on Saturday 7/20.
Yoga – Tuesday 7:30pm (We won’t have Yoga at 11am on Thursdays until school starts again.) FTX Gold (55+) – Wednesday 2:30pm Family WOW! – Saturday 10am
Seven Sons Farm
Next delivery is Saturday, July 6th. Order by Tuesday, July 2nd. 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.
Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We’ll post the next day’s WOD here the day before.
We are into the fourth week of the current strength cycle. You will be working up to a heavy set, but then doing several working sets after that based on that heavy set. Let’s keep get those strength gains.
This week is characterized by accessory work and some core exercises done with some variance.
We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!
We won’t have regular classes today (Saturday) due to the FireTeam 4 Challenge & Fundraiser. For those not participating in FireTeam 4 we will be meeting at Northside Park at the covered picnic area by the main playground at 9am for a great WOD!
WOD
For time: Run 3 miles (6 laps) but every time you cross a bridge you have to pay the Troll a toll: North Bridge – 15 Air Squats South Bridge – 15 Push-ups
We won’t have regular classes this Saturday due to the FireTeam 4 Challenge & Fundraiser. For those not participating in FireTeam 4 we will be meeting at Northside Park at the covered picnic area by the main playground at 9am for a great WOD!
Strength / Skillwork
Paused Front Squat 3-3-3-3-3 5 @ BB 3 @ 40% 3 @ 50% 3 @ 60% 3 @ 75% 3 @ heavy 1×3 @ 90% of today’s heavy set
Full pause at the bottom of each rep.
WOD
Partner Workout! Teams of 2
6 Rounds:
1:00 Dead hang from pull-up bar
1:00 Row for Calories
Rx+: As written Rx: Ring row hold
If the partner that is hanging comes off the bar or rings, the partner rowing must STOP until the partner hanging gets back up.
(Partner 1 starts on row, partner 2 starts on hang, then switch every minute. Each person will do each movement 6x)
Score = Total Calories completed as a team
You will be Rx+ or Rx dependant on what YOU do in the workout, not if your partner is scaled or not.
We won’t have regular classes this Saturday due to the FireTeam 4 Challenge & Fundraiser. For those not participating in FireTeam 4 we will be meeting at Northside Park at the covered picnic area by the main playground at 9am for a great WOD!
Strength / Skillwork
Bench Press 10-5-5-5-5 / 5-5 10 @ BB 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 75% 5 @ heavy 1×5 @ 90% of today’s heavy set
WOD
Every 5:00 for 15:00 (3 rounds):
30 Double Dumbbell Power Cleans
20/15 Calorie Assault Bike OR 25/20 Calorie Row
Rx+: 50#s/35#s Rx: 30#s/20#s Scaled: 20#s/15#s
Open standard Dumbbell Power Clean: One head of the dumbbell touches the ground, and then goes over the shoulder. Record the time it took each round. For big classes, stagger by 2:30 and share DBs/Bike or Row
Deadlift 10-5-5-5-5 / 5-5 10 @ BB 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 75% 5 @ heavy 1×5 @ 90% of today’s heavy set
PAUSE AT THE BOTTOM OF EACH REP. NO DROPPING THE BARBELL – CONTROL THE DESCENT.
For Varsity and those that haven’t been doing our lifting program for the past two weeks. Start light and work up to a good set of 5 with excellent form.
WOD
Helen’s Sister
3 Rounds: (15:00 cap)
400m Run
21 American KBS
12 Ring Dips
Rest about 1 minute between singles at 85% High-Hang Clean can be a power or squat.
WOD
Class Wide 18:00 AMRAP
Burpees
Over-box Jumps
Wallballs
Power Cleans
Calorie Row
Rx: 24″/20″, 20#/14# MB, 95#/65# BB
[1 Rule: you must do reps in multiples of 10. So 10, 20, 30, etc…
Not unbroken, but before switching exercises]
Score = Total # of reps done divided by the # of participants Example: Class completes 1,200 total reps divided by 6 = score is 200
Because the score is total reps you may do as many reps as you want of any movements and as few of any of the others. Each person has their own white board and marks every 10 reps completed. You do not have to keep score of each individual movement – just total reps. Everyone could theoretically just do burpees the whole time and it would be a valid score.
Elements
Do the class-wide team workout with the movements below:
Get your team of 4 together now! If you need helping find teammates, then let us know. We’ll get you setup.
Specialty Classes This Week
Yoga – Tuesday 7:30pm (We won’t have Yoga at 11am on Thursdays until school starts again.) FTX Gold (55+) – Wednesday 2:30pm Family WOW! – Saturday 10am
Seven Sons Farm
Next delivery is Saturday, July 6th. Order by Tuesday, July 2nd. 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.
Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We’ll post the next day’s WOD here the day before.
We are into the third week of the current strength cycle. You will be working up to a heavy set, but then doing 1 working set after that based on that heavy set. The difference this week is that the working set is almost as heavy as the heavy set, which is going to be a challenge. This will really generate some strength gains.
This week is characterized by 3 themes: team/partner WODs, variants on classic benchmarks (Tabata This! and Helen) and simple yet effective couplets.
We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!
Every rep completed in the first 2 intervals = :05 off of your total time.
Example: 8+20 and total time is 15:34. 8+20 x:05 = 2:20. Then 15:34-2:20 = 13:14
13:14 would be final time that is entered into Wodify.
Elements
20:00 AMRAP
2-4-6-8-10-12-14-16-etc.
Abmat Sit-ups
KB Sumo Deadlift High Pulls
200m Row between rounds
10 Burpees
12 Alternating Dumbbell Snatches
14 Alternating Lunges holding Dumbbell
16 Russian KBS
:30 Max effort calorie bike (use the bike’s :30 to track your time)
RECORD CALORIES!
Score = Total calories burned on the bike. Everything else is a buy-in to get back to the bike. Round down on any decimal. Wait for calories to stop before you record the number.
10 @ BB
10 @ 40%
5 @ 50%
5 @ 60%
5 @ 75%
5 @ heavy
2×5 @ 85% of today’s heavy set
PAUSE AT THE BOTTOM OF EACH REP. NO DROPPING THE BARBELL – CONTROL THE DESCENT.
This is the second week of this strength cycle. The working sets are a bit heavier than last week.
WOD
EMOTM for 10 Minutes w/Death by at 11+:
1 Power Clean + 3 Shoulder to Overheads
10 Wallballs
The first 10 minutes you will stay at the same reps. Each minute after round 10, add +1 Power clean. Once you fail to complete all reps within the minute, the workout is over.
RD 11: 2 Power Cleans + 3 S2O + 10 Wallballs
RD 12: 3 Power Cleans + 3 S2O + 10 Wallballs
RD 13: 4 Power Cleans + 3 S2O + 10 Wallballs
RD 14: 5 Power Cleans + 3 S2O + 10 Wallballs
Etc.
Score = Completed rounds + additional reps
Elements
5 Rounds for reps (12:00 total)
:30s rest between each round, and each round is 2:00 minutes consisting of:
1 minute of biking for cals and then for remaining time
– 3 Bag cleans 30/20# [50/30#]
– AMRAP of Wall Balls 14/10# [20/14#]
Get your team of 4 together now! If you need helping find teammates, then let us know. We’ll get you setup.
Specialty Classes This Week
Yoga – Tuesday 7:30pm and Thursday 11:00am. (This Thursday’s Yoga at 11am is the last one until school starts again.) FTX Gold (55+) – Wednesday 2:30pm Family WOW! – Saturday 10am
Seven Sons Farm
Next delivery is Saturday, July 6th. Order by Tuesday, July 2nd. 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.
Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We’ll post the next day’s WOD here the day before.
We are into the second week of the current strength cycle. Same as last week you will be working up to a heavy set, but then doing 2 working sets after that based on that heavy set. The difference this week is that the working sets will be a bit heavier. This will really generate some strength gains.
The workouts this week are a good combination of formats ranging between chippers, interval training, for time and AMRAP. Some of the WODs are on the heavier side and some lighter and more core focused. This week has a very well-rounded aspect to it.
We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!
Get your team of 4 together now! If you need helping find teammates, then let us know. We’ll get you setup.
Last day to sign-up and get your shirts is today (Friday 5/31). Black = Competitor / White = Volunteer.
WOD
Sprint as fast as possible through:
6 Wall-balls throwing as high as possible
6 shuttle runs (25ft – beam to beam)
6 Wall-balls throwing as high as possible
Each athlete completes this 4 times.
Rest as needed between attempts.
Record fastest time.
Rx: 20#/14#
Strength / Skillwork
No measure
3 Sets:
– 10 each leg Single Leg Cross-body Dumbbell Deadlifts (Left first)
– 30 Glute Bridges with band above knees (focus on driving knees out into the band – don’t let them cave in!)
– 40 Band Tricep Push-downs
Get your team of 4 together now! If you need helping find teammates, then let us know. We’ll get you setup.
Last day to sign-up and get your shirts is this Friday 5/31. Black = Competitor / White = Volunteer.
Specialty Classes
Yoga – 11:00 am
Strength / Skillwork
Deadlift
5-5-5
10 @ BB
10 @ 40%
5 @ 50%
5 @ 60%
5 @ 75%
5 @ heavy
2×5 @ 80% of today’s heavy
PAUSE AT THE BOTTOM OF EACH REP. NO DROPPING THE BARBELL – CONTROL THE DESCENT.
With this strength cycle you’ll want to work up to a heavy set of 5. That set should be right around your 5RM. Then you will scale off of that and do 2 working sets at 80%. Ensure really good form and range of motion on those working sets.
WOD
10 Rounds:
:45on/:15off
5 Burpees
5 Hang DB Clean and Jerks Left arm
5 Hang DB Clean and Jerks Right arm
20 Jumping Lunges (1ct.)
Start where you left off. Score is total rounds + reps.
Get your team of 4 together now! If you need helping find teammates, then let us know. We’ll get you setup.
Strength / Skillwork
Bench Press
5-5-5
10 @ BB
10 @ 40%
5 @ 50%
5 @ 60%
5 @ 75%
5 @ heavy
2×5 @ 80% of today’s heavy
With this strength cycle you’ll want to work up to a heavy set of 5. That set should be right around your 5RM. Then you will scale off of that and do 2 working sets at 80%. Ensure really good form and range of motion on those working sets.
3 sets:
12 Overhead Tricep Extensions with DB
12 Strict Pull-ups (use bands as needed)
No rest between sets
WOD
Class Wide Team Workout
14:00 Time Cap
40 Calorie Row
40 Box Step-ups
40 Side to Side Shuttle Runs (1ct.)
40 Renegade Rows (1ct.)
40 Toes to Bar
Reps are per person in class, i.e. 8 people = 320 reps per class per exercise.
Contribute to class requirements according to your own level. Score = your class time plus mark at what level you did WOD.
Rx+: 45#s/30#s, 24″/20″
Rx: 35#s/20#s, 24″/20″, Hanging Leg raises: toes come up past hips
Scaled: 15#s/10#s, Leg Lifts on floor
Back Squat
5-5-5
10 @ BB
10 @ 40%
5 @ 50%
5 @ 60%
5 @ 75%
5 @ heavy
2×5 @ 80% of today’s heavy set
With this strength cycle you’ll want to work up to a heavy set of 5. That set should be right around your 5RM. Then you will scale off of that and do 2 working sets at 80%. Ensure really good form and range of motion on those working sets.
WOD
1:00on/:30off, 3x Through (17:30 Total)
Rotate Through the Movements, i.e. switch exercises during each rest.
– 1-arm Russian KBS
– Figure 8 w/uppercut
– 1-arm Snatches from the hang
– Goblet Squats
*Alternate arms every single rep for each movement*
Score = Total Reps
Rx+: 55#/35#
Rx: 35#/25#
Scaled: 20#/15#
Get your team of 4 together now! If you need helping find teammates, then let us know. We’ll get you setup.
Specialty Classes This Week
Yoga – Tuesday 7:30pm and Thursday 11:00am. FTX Gold (55+) – Wednesday 2:30pm Family WOW! – Saturday 10am
Seven Sons Farm
Next delivery is Saturday, July 6th. Order by Tuesday, July 2nd. 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.
Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We’ll post the next day’s WOD here the day before.
We are beginning a new strength cycle. On this one you will be working up to a heavy set, but then doing 2 working sets after that based on that heavy set. This will really generate some strength gains.
We had a great turnout for Murph. It was a fun time with a great workout, good food and awesome people! This week you will see a focus on interval training with a great class-wide team WOD in between. You will also see a heavier focus on dumbbell and kettlebell work this week.
We hope you enjoy this week of functional, constantly varied workouts done at an appropriate level of intensity. As always – train smart!
We will be running Murph during the 10am and 11am hours, followed by our famous Taco Truck.
Get information and register here for this event! The WOD is free for our members, but you still have to register. Taco Truck is all you can eat for $10!
Everyone needs to register for Murph. The WOD is free for members. We especially need a good headcount for food!
Fire Team 4 Challenge & Fundraiser
Saturday 6/15
Get your team of 4 together now! If you need helping find teammates, then let us know. We’ll get you setup.
Strength / Skillwork
Snatch Skillwork
Snatch Pull
10-5-3-3
BB-50-70-85
Use this to make sure you are fully opening up and doing so powerfully!
Snatch Balance
5-3-3-3
BB-60-70-80%
Use this to gain the confidence to drop under the weight. Don’t burn out on this one. Save energy for the actual snatches.
Snatch
5-3-3-1-1-1-1
BB-65-85-95-PR-PR-PR
WOD
None today
Elements
3 Rounds for time:
500m Row
20 Push-ups [Incline on 16″ box]
15 DB Snatches 30/20# [45/30#]
10 Hanging Knee Raises [T2B]
5 Burpees
400m Run (if you can’t run, then 1200m Bike)
Elements will do PVC Snatch skillwork, but none of the 3 barbell snatch lifts.
