Week of July 22 through 27

July 22nd, 2019
by:

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is 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.

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

Order here.

WOD Summary

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

Week of July 15 through 20

July 14th, 2019
by:

Upcoming Events
Cancer Killer WOD

Saturday, July 20th – 10am-12pm

A special WOD for a special warrior!

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is Saturday, 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.

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

Order here.

WOD Summary

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

Week of July 8 through 13

July 7th, 2019
by:

Upcoming Events
Cancer Killer WOD

Saturday, July 20th – 10am-12pm

A special WOD for a special warrior!

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is Saturday, 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.

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

Order here.

WOD Summary

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

Week of July 1 through 6

June 30th, 2019
by:

Happy 4th of July

We will close one hour early on the 3rd at 7:30pm. Enjoy the fireworks.
We will be open on the 4th from 9am – 11am.

Wishing all a happy Independence Day!

Upcoming Events
Cancer Killer WOD

Saturday, July 20th – 10am-12pm

A special WOD for a special warrior!

Specialty Classes This Week

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

Seven Sons Farm

Next delivery is this Saturday, 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.

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

Order here.

WOD Summary

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

Week of June 24 through 29

June 23rd, 2019
by:

Upcoming Events
Cancer Killer WOD

Saturday, July 20th – 10am-12pm

A special WOD for a special warrior!

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 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.

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

Order here.

WOD Summary

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

Saturday June 22, 2019

June 21st, 2019
by:

Welcome to Summer!

Strength / Skillwork

Deadlift
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

PAUSE AT THE BOTTOM OF EACH REP. NO DROPPING THE BARBELL – CONTROL THE DESCENT.

WOD

4 Rounds:
:35 KB Figure 8’s w/uppercut
:35 Lunge Jumps
:35 Box Jumps
:35 1 Arm hand to hand Russian KBS
:35 REST!

Rx+: 55#/35# KB, 24″/20″
Rx: 35#/20# KB, 24″/20″
Scaled: 20#/15#, Step-ups on 20″/16″ box

Score is total combined reps for the entire workout. Lunge jumps, KBS, and Figure 8’s are all 1ct! So this is a very high rep score.

Elements

Do main WOD

Cancer Killer WOD 7/20

Friday June 21, 2019

June 20th, 2019
by:

Strength / Skillwork

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

Elements

Do main WOD today

FireTeam 4

Thursday June 20, 2019

June 19th, 2019
by:

Strength / Skillwork

Hang Snatch
5-3-3-3-2-2-2
5 @ BB
3 @ 40%
3 @ 50%
3 @ 65%
3×2 @ 75%

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.

FireTeam 4

Wednesday June 19, 2019

June 18th, 2019
by:

Specialty Classes

FTX Gold (65+) – 2:30pm

Strength / Skillwork

Paused Front Squat
5-2-2-2-2-2 / 2 / 2-2-2
5 @ BB
2 @ 40%
2 @ 50%
2 @ 60%
2 @ 75%
2 @ 80%
2 @ heavy
3×2 @ 80% of today’s heavy set

WOD

3 Giant Sets:
12 Dumbbell Front Delt Raises
12 Barbell Upright Rows
12 Dumbbell Bent Over Rows (2 DBs)
Rest 2:00

Elements

8 Rounds of:
6 Ab wheel rollouts
12 Ring Rows
18 Walking Lunges

1st Place – FireTeam 4

Tuesday June 18, 2019

June 17th, 2019
by:

Specialty Classes

7:30pm Yoga

Strength/Skillwork

[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.

Monday June 17, 2019

June 16th, 2019
by:

Strength / Skillwork

Bench Press
10-5-5-3-3 / 3 / 3-3-3
10 @ BB
5 @ 50%
5 @ 60%
3 @ 75%
3 @ 80%
3 @ heavy
3×3 @ 80% of today’s heavy set

WOD

12:00 Time Cap
5 Rounds:
:30 L-Sit Hold
25 Wall Balls

Rx+: 20#/14#
Rx: 14#/10#

  • The L-Sit has to be done in 5+ Second increments to be considered Rx or Rx+.
  • You can use anything you like for the L-Sit. Boxes, Dumbbells, Parallettes, Rings, Hanging from a Bar, the floor.
  • Your feet have to remain within about 6 inches of parallel your hips.

Elements

12:00 Time Cap
5 Rounds:
:30 Knee tuck hold from bar or boxes
20 Wall Balls 10#/8#

Week of June 17 through 22

June 16th, 2019
by:

Cancer Killer WOD

Saturday, July 20th – 10am-12pm

A special WOD for a special warrior!

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.

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

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We’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!

Saturday June 15, 2019

June 14th, 2019
by:

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

Rx – As written
Rx+ – With a 20# vest

Friday June 14, 2019

June 14th, 2019
by:

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.

Elements

Do main WOD today.

Thursday June 13, 2019

June 12th, 2019
by:

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

Elements

Do main WOD today.

Wednesday June 12, 2019

June 12th, 2019
by:

Specialty Classes

FTX Gold (65+) – 2:30pm

Strength / Skillwork

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

Rx: 55#/35# KB
Elements: 30#/20# Russian KBS, Bench Dips

Tuesday June 11, 2019

June 11th, 2019
by:

Strength / Skillwork

Back Squat
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

TABATA THIS!

8 Rounds of :20on/:10off for each exercise. Switch exercises during the 1:00 rest periods. (19:00 total)

  • Strict Pull-ups
    Rest 1:00
  • D/U or Singles 4:1
    Rest 1:00
  • Ring Push-ups
    Rest 1:00
  • Bike Calories

Rx+: As written and must be D/Us
Rx: Band allowed for pull-ups (record color used), regular push-ups

Score is your LOWEST reps on an interval for each movement. 4 Singles on jump rope = 1 rep

Example: 2 Pull-ups / 10 D/U / 5 push-ups / 3 Calories

Elements

Do main WOD today

Monday June 10, 2019

June 10th, 2019
by:

Summer Kids Program

This Wednesday 6/12 is the start of our summer kids program:

Fun Fitness (4-7 year olds) – 10am – 11am on MWF
FTX Kids (8-13 year olds) – 11am – 12pm on M-F & 4:30pm – 5:30pm Tu-F
FTX Varsity (14-18 in HS) – 2:30pm – 3:30pm M-F

Session Packs:
5 = $50
10 = $80
20 = $145
All sessions must be used within 90 days of purchase

Strength / Skillwork

High Hang Clean
1-1-1
10 @ BB
3 @ 40 %
3 @ 50 %
3 @ 65%
3 @ 75%
3×1@ 85%

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:

  • Burpees
  • Step-ups 20″/16″
  • Wall-balls 10#/6#
  • Kettlebell Sumo Deadlift High Pull 30#/20#
  • Calorie Row

Week of June 10 through 15

June 9th, 2019
by:

Fire Team 4 Challenge & Fundraiser
Saturday 6/15

FireTeam_4

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.

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

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We’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!

Saturday June 8, 2019

June 9th, 2019
by:

Strength / Skillwork

Bench Press
5-5-5-5

10 @ BB
10 @ 40%
5 @ 50%
5 @ 60%
5 @ 75%
5 @ heavy
2×5 @ 85% of today’s heavy set

WOD

4 Rounds:
30 Unbroken Russian KBS
2:00 Core Movement
2:00 Rest

Core Movements:

  • Flutter Kicks (2ct.)
  • Mountain Climbers (2ct.)
  • Bicycle Crunches (2ct.)
  • Tuck-ups

Score is weight used for KB + Total reps on core movements. Click RX only if you complete every round of KBS unbroken.

Elements

Do Main WOD

Friday June 7, 2019

June 6th, 2019
by:

Strength / Skillwork

Back Squat
5-5-5-5
10 @ BB
5 @ 40%
5 @ 50%
5 @ 60%
5 @ 75%
5 @ heavy
2×5 @ 85% of today’s heavy set

WOD

Progressive AMRAP Chipper: 20:00 Total Time Cap

0:00-1:00 Work
1:00-2:00 Rest
2:00-4:00 Work
4:00-6:00 Rest
At 6:00 – finish chipper

10 Devil’s Presses with Dumbbells
30 KB Sumo Deadlift High Pulls
50 Abmat Sit-ups
30 KB Sumo Deadlift High Pulls
10 Devil’s Presses with Dumbbells
400m Run

Rx+: 45#s/30#s DBs, 70#/55# KB
Rx: 35#s/20#s DBs, 55#/35# KB

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

Kettlebell: 30#/20#

Thursday June 6, 2019

June 5th, 2019
by:

Fire Team 4 Challenge & Fundraiser
Saturday 6/15

FireTeam_4

Get your team of 4 together now! If you need helping find teammates, then let us know. We’ll get you setup.

Specialty Classes

Yoga – Thursday 11:00am. (This Thursday’s Yoga at 11am is the last one until school starts again.)

Strength / Skillwork

High Hang Clean
2-2-2-2

5 @ BB
5 @ 50%
3 @ 65%
2 @ 70%
4×2 @ 80%

High-Hang Clean can be squat or power. The rep begins with the barbell at the top of the thighs.

WOD

6 Rounds:
4 Hang Snatches
12 Calorie Row Sprint
2:00 Rest

Only record each individual time for the calorie row sprint.

Rx+: Hang Squat snatches – you pick weight
Rx: Hang Power snatches – you pick weight

Elements

Main WOD but use DBs
Dumbbell snatches 4 each arm – you pick weight

Wednesday June 5, 2019

June 4th, 2019
by:

Specialty Classes

FTX Gold (65+) – 2:30pm

Strength / Skillwork

None today

WOD

35:00 AMRAP

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.

Rx+: 50#/35# DB, 70#/53# KB
Rx: 40#/30# DB, 53#/35# KB
Scaled: 25#/15# DB, 35#/26# KB

Elements

Do main WOD today

IMG_5604

Tuesday June 4, 2019

June 3rd, 2019
by:

Specialty Classes

Yoga – 7:30pm

Strength / Skillwork

Paused Front Squat
3-3-3-3

10 @ BB
5 @ 40%
3 @ 50%
3 @ 60%
3 @ 75%
3 @ heavy
2×3 @ 85% of today’s heavy set
Full pause at the bottom of each rep.

3 Super Sets:
12 Dumbbell Hammer curls
12 Dumbbell Arnold Presses
12 Dumbbell Bicep Curls
12 Dumbbell Overhead Tricep Extensions
2:00 Rest

WOD

For Time:
500m Row
400m Run

*This is designed to be an all-out sprint. Go hard!

Elements

Do main WOD

Photo Jul 08, 11 28 31 PM

Monday June 3, 2019

June 2nd, 2019
by:

Strength / Skillwork

Deadlift
5-5-5-5

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

Rx+: 145#/105# BB, 20#/14# MB
Rx: 105#/75# BB, 14#/10# MB

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#]

DaveBike

Week of June 3 through 8

June 2nd, 2019
by:

Fire Team 4 Challenge & Fundraiser
Saturday 6/15

FireTeam_4

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.

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

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We’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!

 

 

Saturday June 1, 2019

May 31st, 2019
by:

Specialty Classes

Family WOW – 10:00am

Strength / Skillwork

3-3-3
10 @ BB
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 75%
3 @ heavy
2×3 @ 80% of today’s heavy set

Full pause at the bottom of each rep.

WOD

6:00 AMRAP
15 DB Bench Presses
15 Calorie Bike

Rest 2:00

6:00 AMRAP
15 KB SDHP
15 KB Goblet Squats

Rest 2:00

6:00 AMRAP
15 Plank Jumps
30 D/U or 30 Singles

RX+: 45#s/30#s DBs, 70#/44# KB, D/U only
RX: 35s#/20s# DBs, 53#/35# KB, D/U or Singles allowed
Elements: 25#s/15#s DBs, 35#/26# KB, Singles
Score = All finished rounds added together + extra reps added together

Elements

Do main WODs

KidsBarbell

Friday May 31, 2019

May 30th, 2019
by:

Fire Team 4 Challenge & Fundraiser
Saturday 6/15

FireTeam_4

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.

FireTeam_4_GEAR4 FireTeam_4_GEAR3 FireTeam_4_GEAR FireTeam_4_GEAR2

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

Elements

Do main WOD

Thursday May 30, 2019

May 29th, 2019
by:

Fire Team 4 Challenge & Fundraiser
Saturday 6/15

FireTeam_4

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.

FireTeam_4_GEAR4 FireTeam_4_GEAR3 FireTeam_4_GEAR FireTeam_4_GEAR2

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.

RX+: 50#/35#
RX: 40#/30#
Scaled: 25#/15#

Elements

Do main WOD

Wednesday May 29, 2019

May 28th, 2019
by:

Fire Team 4 Challenge & Fundraiser
Saturday 6/15

FireTeam_4

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

Elements

Do Class-Wide Team WOD

Tuesday May 28, 2019

May 27th, 2019
by:

Specialty Classes

Yoga – 7:30pm

Strength / Skillwork

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#

Elements

No separate WOD today

ErikKB

Memorial Day

May 26th, 2019
by:

We are closed Memorial Day

memorial-2756194_1280

Remembering those who’ve paid the ultimate price.

Week of May 27 through June 1

May 26th, 2019
by:

We are closed Memorial Day

Fire Team 4 Challenge & Fundraiser
Saturday 6/15

FireTeam_4

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.

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

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We’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!

 

 

Saturday May 25, 2019

May 24th, 2019
by:

MurphFBBannerWide

No 8am, 9am classes today.

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!

Friday May 24, 2019

May 23rd, 2019
by:

Upcoming Events
(Click on banners for more info)

Murph WOD – Memorial Day Weekend
Saturday 5/25

MurphFBBanner

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

FireTeam_4

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.