The CrossFit Open

The 2019 CrossFit Open ends this Monday, March 25, 2019.
We hope you enjoyed all our Open Announcements. This is the final week for your chance to dress-up according to this week’s theme and be eligible for prizes, and take part in the fun! As in the past 4 weeks, our focus this Friday and Saturday will the the Open. The Open WODs, with scaled versions as needed, will be our main WOD for all on Friday regardless of whether or not you are actually registered for the CrossFit Open. On Saturday, in addition to the Open WOD, we will have an alternate WOD. Then this Sunday will be our last session where we will be open from 2:30pm – 3:30pm only for those registered in the Open and doing the Open. We ask that people try not do or redo the WOD on Monday, but if you were travelling or something else kept you from doing it, then please avoid the 10am and 4:30pm classes.

Week 5 – March 21 – Rookies – Theme is Cartoon/Disney

Strength / Skillwork

None either day.

WOD

Friday – 19.5

Saturday – 19.5 or alternate WOD

Alternate WOD

Open Announcement

Join us tonight for the final announcement of 19.5. Come at 7pm to watch the live announcement and then to see our very own “Rookies” do 19.5!

Specialty Classes

Yoga – 11:00am – 12:00pm

WOD (No Measure)

6 Rounds, build up more weight each round:
4 Weighted Dips
6 Front Rack Lunge (3 per leg)*
6 Good Mornings
6 Windshield Wipers (hanging if possible)
4 Bent-over Rows (pull from the floor with arms only, do NOT move your back)
* From a Rack , work in with others doing similar weight.

Elements

10 Rounds for Time of:
200m Row
20 Lunge Jumps
10 Push-ups

Specialty Classes

FTX Gold (65+) – 2:30pm – 3:30pm

WOD

Burn! 38

5 Rounds of:
Row 500m (Yellow)
10 Burpees (Yellow/Red)
Bike 1/2 Mile (800m) (Yellow/Red)
20 KB Wall Ball Substitutes, 35/25# (Yellow/Red)
Run 400m (Yellow)
30 Mt. Climbers (Yellow)

End of Winter & Open Party

When: Saturday, March 30 @ 2:30pm
Where: At FTX!
Who: All FTXers and their families (bring the kiddos!)
What: Games, appetizers, drinks and just plain old fun!

Bring an appetizer to share. BYOB. We’ll have a variety of games for young and old alike.

Specialty Classes

Yoga – 7:30pm – 8:30pm

Strength / Skillwork (Either strength or WOD today)

Thruster Skillwork

Thrusters / Bench Press
10-8-5-5-8
40-55-75-85-65%

WOD / Elements

4 Rounds of:
8 Double KB Clean + Press (Green or Yellow)
2:00 Calorie Bike/Row* (High Yellow or into Red)
Rest 2:00 (Should be back down to green)
*Alternate machines each round
Rest 4:00 after your Fourth/Final Round (Should get back down to grey/blue)
5 Rounds, For Time (1-2=Y, 3-5=R)
20 Wt.’d Step-ups
16 Push-press
12 Jackknives on a MB
8 Wt. Lateral Lunges (4+4)
4 Indian Sit-ups
————
Rx+: 30s/20s @ 24/20″ box, Same weights for push-press, 20# MB, Use ONE DB/KB for Lateral Lunge
Rx: 15s/10s @ 20/18″ box, Same weights for push-press, 14# MB, No Weight for Lateral Lunge, Oil Drill instead of I.S.U.
————
Score = Circuit Time Minus :02 for each Calorie burned on the machines and minus :01 for each pound of weight of your KBs.
(i.e.) Score = 21:17 – [(:02)(29+18+27+16) + (:01)(2*35#)]
Score = 21:17 – [(:02)(90) + (:01)(70)]
Score = 21:17 – [(3:00) + (1:10)]
Score = 21:17 – 4:10
Score = 17:07

FTX Online Store

Get great FTX gear! Shop here.

Strength / Skillwork

Clean & Jerk
1-1-1-1-1-1
Warm-up and work up to sets of 1. Do NOT go heavier unless form and mechanics are good. You should be working on using a squat clean for this versus a power clean.

WOD

Partner WOD
With a partner of approximately equal skill do the following 10:00 AMRAP
– 10 Syncro Hanging Knee Raises [T2B]
– 10/10 Alternating Box Jumps or Step-ups 24/20″ [Jump only]
– 10 Syncro Single-Arm DB Snatch 30/20# [50/35#]

Elements/Solo WOD
10:00 AMRAP
– 15 Hanging Knee Raise [T2B]
– 15 Box Jumps or step-ups 24/20″ [Jump only]
– 15 Single-arm alternating DB Snatch 30/20# [45/30#]

The CrossFit Open

The 2019 CrossFit Open is going into its fifth and final week for this season. We finish on Monday, March 25, 2019.
We will continue to have our final Open Announcement this Thursday at 7pm. Our own head-to-head line-up for this week is “Rookies”. This year we added a twist by having a theme each week. This is your last chance to do the Open WODs dressed according to the week’s theme and be eligible for prizes (we’ve already given a way lot’s of FitAids, GreaterThans, and more), and of course it’s just plain fun! Also as we’ve been doing for the past 4 weeks, we will focus on the Open on Friday and Saturday. The Open WODs, with scaled versions as needed, will be our main WOD for all on Fridays regardless of whether or not you are actually registered for the CrossFit Open. On Saturdays, in addition to the Open WOD, we will have an alternate WOD. Then on Sundays during the Open we will be open from 2:30pm – 3:30pm only for those registered in the Open and doing the Open. We ask that people try not do or redo the WOD on Monday, but if you were travelling or something else kept you from doing it, then please avoid the 10am and 4:30pm classes.

Week 5 – March 21 – Rookies – Theme is Cartoon/Disney

End of Winter & Open Party

When: Saturday, March 30 @ 2:30pm
Where: At FTX!
Who: All FTXers and their families (bring the kiddos!)
What: Games, appetizers, drinks and just plain old fun!

Bring an appetizer to share. BYOB. We’ll have a variety of games for young and old alike.

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, April 13th. Order by Tuesday, April 9th.
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.

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.

This is week 5 of the CrossFit Open. As far as the strength cycle goes, we’ve been on an off cycle throughout the Open. We will be doing a variety of strength variants during these weeks. This week we start off with another fun partner WOD. On Tuesday you can choose between a strength or cardio focus. On Wednesday the focus is cardio. Thursday is a no measure active rest day or cardio, and then we’ll finish out the week with 19.5! Our programming throughout the Open has been specifically designed to give you a great workout on Monday, then some options for Tuesday through Thursday while keeping you ready for whatever the Open WOD may be. It’s a balance between keeping you training and gaining on the non-Open days, while having you at optimal for the Open WOD. The Open WODs themselves are obviously also great workouts!

It is our hope you enjoy this week’s programming of functional movements that are constantly varied and meant to be done at high intensity. Keep in mind that quality of movement and range of motion come before going heavier and faster. Train smart!

The CrossFit Open

We are on the 4th week of the 2019 CrossFit Open! It ends in a little less than 2 weeks from now on Monday, March 25, 2019. We’ve seen some awesome work so far. Keep it up!
We will have our last Open announcement next Thursday at 7pm, and our final head-to-head line-up for this season. This year we added a twist by having a theme each week. Do the Open WODs dressed according to that week’s theme and be eligible for prizes, and of course it’s just plain fun! Also as in year’s past, we will focus on the Open on Friday and Saturday. The Open WODs, with scaled versions as needed, will be our main WOD for all on Fridays regardless of whether or not you are actually registered for the CrossFit Open. On Saturdays, in addition to the Open WOD, we will have an alternate WOD. Then on Sundays during the Open we will be open from 2:30pm – 3:30pm only for those registered in the Open and doing the Open. We ask that people try not do or redo the WOD on Monday, but if you were travelling or something else kept you from doing it, then please avoid the 10am and 4:30pm classes.

Week 4 – March 14 – Masters & Teens – Theme is Disco
Week 5 – March 21 – Rookies – Theme is Cartoon/Disney

Strength / Skillwork

None either day.

WOD

Friday – 19.4

Saturday – 19.4 or alternate WOD

Alternate WOD

Join us tonight, Thursday, 3/14 for our the 19.4 Open Announcement at 7pm. This week it’s the Masters & Teens! And the theme is “Disco”.

Specialty Classes

11:00 am – Yoga

Strength / Skillwork

None today

WOD (No measure)

7 Rounds, build up more weight each round:
1 Skin the Cat
4 Wt. Pull-up
8 Front Rack Lunge (4 per leg)
4 Windshield Wipers
1 Max Height Box Attempt

Elements

10 Rounds of:

• 150m Row
• 10 Lunge Jumps
• 5 Push-ups

Specialty Classes Today

FTX Gold (65+) – 2:30pm – 3:30pm

Strength / Skillwork

None today

WOD / Elements

Burn! 28

:35 Intervals, 11x (37:25 Duration)
Hammer Swings* (Alt. sides each round) (Green/Yellow)
C-crunch (Green/Yellow)
SB cleans (Yellow)
Box Jumps (Yellow/Red)
DB Thrusters (Yellow/Red)
Rest/Record (Down 10% on HR)
————–
Score = Total Reps
Rx+: 25/15# KB, 20/16# SB, 24/20″ Box, 35s/20s DB
Rx: 20/10# KB, 20/16# SB, 20/18″ Box, 25s/15s DB
*Bring a tire inside during inclement weather

Specialty Classes Today

Yoga – 7:30pm – 8:30pm

Today you will do either the Strength/Skillwork or the WOD/Elements.

Strength / Skillwork

Jump rope work

Bench Press & Front Squat
10-8-5-5-8
40-55-75-85-65%

Muscle-up Skillwork/Progressions

WOD / Elements

Burn! 26

Chipper & 1/2 Chipper & 1/4 Chipper (45:00 CAP)
72/36/18 – KB Revolutions (Alt. every 8 reps)
64/32/16 – Mt. Climbers (1-ct)
56/28/14 – MB Russian Twist
48/24/12 – SB Bent-over Chest Throw
40/20/10 – Calorie Row
32/16/8 – 1-arm DB Overhead Squat
24/12/6 – Dips
16/ 8 / 4 – Clapping Push-ups
8 / 4 / 2 – Box Jumps
(630 total reps)
Solid Yellow WOD w/ possible spikes to Red during Row and Box Jumps.
Rx+: 35/25# KB, 20/14# MB, 20/16# SB, 40/30# DB, BW Dip, 36/30″ Box
Rx: 20/15# KB, 14/10# MB, 16/10# SB, 20/15# DB, Bench Dip, Push-ups, 30/24″ Box

End of Winter & Open Party

When: Saturday, March 30 @ 2:30pm
Where: At FTX!
Who: All FTXers and their families (bring the kiddos!)
What: Games, appetizers, drinks and just plain old fun!

Bring an appetizer to share. BYOB. We’ll have a variety of games for young and old alike.

Strength / Skillwork

Hang Clean
8-6-4-4-1-1-1
50 – 60 – 75 – 75 – 90 – 95 – Max

WOD

Partner WOD
15:00 AMRAP
Row 2000m (Switch as desired)
10 Rope Climbs (Switching every 2 climbs)
100 KBS 40/25# [55/35#] (Switch as desired)

You can do 10 burpees and 10 ring rows in lieu of 2 rope climbs and still be Rx. Rx+ has to do rope climbs to be Rx+

Elements

Do the main WOD today

The CrossFit Open

The 2019 CrossFit Open is going into the fourth week, and we will have one more week and then end on Monday, March 25, 2019.
We will continue to have our next Open Announcement this Thursday at 7pm. Our on head-to-head line-up for this week is “Masters & Teens”. This year we are adding a twist by having a theme each week. Do the Open WODs dressed according to the week’s theme and be eligible for prizes, and of course it’s just plain fun! Also as in year’s past, we will focus on the Open on Friday and Saturday. The Open WODs, with scaled versions as needed, will be our main WOD for all on Fridays regardless of whether or not you are actually registered for the CrossFit Open. On Saturdays, in addition to the Open WOD, we will have an alternate WOD. Then on Sundays during the Open we will be open from 2:30pm – 3:30pm only for those registered in the Open and doing the Open. We ask that people try not do or redo the WOD on Monday, but if you were travelling or something else kept you from doing it, then please avoid the 10am and 4:30pm classes.

Week 4 – March 14 – Masters & Teens – Theme is Disco
Week 5 – March 21 – Rookies – Theme is Cartoon/Disney

End of Winter & Open Party

When: Saturday, March 30 @ 2:30pm
Where: At FTX!
Who: All FTXers and their families (bring the kiddos!)
What: Games, appetizers, drinks and just plain old fun!

Bring an appetizer to share. BYOB. We’ll have a variety of games for young and old alike.

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, April 13th. Order by Tuesday, April 9th.
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.

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.

This is week 4 of the CrossFit Open. As far as the strength cycle goes, we will be on an off cycle throughout the Open. We will be doing a variety of strength variants during these weeks. This week we start off with a good partner WOD while avoiding any direct shoulder work. On Tuesday you can choose between a strength or cardio focus. On Wednesday the focus is cardio. Thursday is a no measure active rest day or cardio, and then we’ll finish out the week with 19.4! Our programming throughout the Open is specifically designed to give you a great workout on Monday, then some options for Tuesday through Thursday while keeping you ready for whatever the Open WOD may be. It’s a balance between keeping you training and gaining on the non-Open days, while having you at optimal for the Open WOD.

It is our hope you enjoy this week’s programming of functional movements that are constantly varied and meant to be done at high intensity. Keep in mind that quality of movement and range of motion come before going heavier and faster. Train smart!

The CrossFit Open

We are on the 3rd week of the 2019 CrossFit Open! It ends on Monday, March 25, 2019. The heat is on!
We will continue having the Open announcements each Thursday at 7pm for the remainder of the Open. As in year’s past, we will have our on head-to-head line-up each week. This year we added a twist by having a theme each week. Do the Open WODs dressed according to that week’s theme and be eligible for prizes, and of course it’s just plain fun! Also as in year’s past, we will focus on the Open on Friday and Saturday. The Open WODs, with scaled versions as needed, will be our main WOD for all on Fridays regardless of whether or not you are actually registered for the CrossFit Open. On Saturdays, in addition to the Open WOD, we will have an alternate WOD. Then on Sundays during the Open we will be open from 2:30pm – 3:30pm only for those registered in the Open and doing the Open. We ask that people try not do or redo the WOD on Monday, but if you were travelling or something else kept you from doing it, then please avoid the 10am and 4:30pm classes.

Week 3 – March 7 – The Ladies – Theme is Neon
Week 4 – March 14 – Masters & Teens – Theme is Disco
Week 5 – March 21 – Rookies – Theme is Cartoon/Disney

Strength / Skillwork

None either day.

WOD

Friday – 19.3

Saturday – 19.3 or alternate WOD

Alternate WOD

Join us tonight, Thursday, 3/7 for our the 19.3 Open Announcement at 7pm. This week it’s the Ladies! And the theme is “Neon”.

Specialty Classes

11:00 am – Yoga

Strength / Skillwork

Shoulder Press
8-8 / 5-5-5-5 / 5
BB-50% / 65-75-85-85% / 65%

WOD (No measure)

3 Rounds of:
[any order, choose your weights]
15 to 20 GHD Hip Ext.
8 DB Lat pull-overs
8 Wt’d Pistols (to a box as needed)
8 KB Top-Down Flyes

Elements

15:00 AMRAP
5 Leg Lifts
5 Curl-up Crunch
5 V-ups
15 Air Squats
5 Push-ups

Join us tomorrow, Thursday, 3/7 for our the 19.3 Open Announcement at 7pm. This week it’s the Ladies! And the theme is “Neon”.

Specialty Classes

FTX Gold (65+) – 7:30pm

WOD

Burn 18

6 Rounds, For Time (Strive to maintain yellow w/ spurts into red)
200m Run (1 outside / 3 Inside)
20 Mt. Climbers (1-ct)
20 Wall Balls
20 KB Ribbons (1-ct)
20 Alt. DB Snatches
Rest until your heart rate is back in green. w/o monitor rest 2:00
[Subtract Start times for Finish times to record each round, include rest period in each round including time on 6th until you are back in Green.]

Rx+: 20/14# MB, 35/20# KB, 45/30# DB
Rx: 14/10# MB, 25/15# KB, 30/20# DB

Specialty Classes

Yoga – 7:30 pm

Strength / Skillwork

Jump Rope Work

Back Squat
10-8-5-5-8
40-55-75-85-65%

Handstand Walk
10′ – 10′ – 10′ – Max – Max

Weighted Pull-ups
10-8-5-5-8
40-55-75-85-65%
If you can’t do a pull-up, then do them with bands and use a thinner band each set, i.e. start w/ a band where you can do 10 good ones. Then do 8 with a skinnier band and so on.

WOD

Pick either the Strength/Skillwork or the Elements/Burn! for today.

Elements

Burn! 16

(12 Days of Christmas format)
Heart rate will spike into red.
1 Indian Sit-up
2 Ball Slam-Burpee Combo, 30/20#
3 KB Figure 8 w/ uppercut, 35/25# (2-ct)
4 Box Jumps, 24/20″
5 Toes to Bar
6 DB Scotty Bobs, 35s/20s
7 Goblet Squat (Same KB)
8 Pull-ups
9 Push-ups
10 DB Thrusters, (Same DBs)
11 Double KB Clean + Press (Same KB, 2x)
12 Calorie Bike

Rx+: as written
Rx: use hand on ISU, 20/15# SB, 20/15# KB, 20/18″ Box, Hanging Leg Raise, 20s/15s DB, Ring Rows,

Bible Reading Group Tonight

All are welcome. We meet from 8:30pm – 9:30pm. We are doing the final Exploring God question – Can I know Jesus personally?

Watch a video here on the question.

FTX Online Store

Get great FTX gear! Shop here.

Strength / Skillwork

Sumo Deadlift
8-8-5-5-5-5
50-65-70-75-85-85%

WOD

Partner Deck O Cards
(Work through deck for time with a partner drawing cards for each other)
H – DB Thrusters 20/15s [30/20s]
D – Ring rows [Pull-ups]
C – Box Jumps 24/20″ [30/24″]
S – Push-ups [Clapping push-ups]
Joker – Both do 15 Burpees

1-10 Do # indicated
Face Cards = 15 reps
Aces = 20 reps

[Rx+]
Each partner does Scaled, Rx or Rx+ independently and logs their score accordingly.

Elements

Do main WOD

The CrossFit Open

The 2019 CrossFit Open is going into the third week, and will end in a couple of weeks on Monday, March 25, 2019.
We will continue to have our Open Announcements each Thursday at 7pm during the Open. As in year’s past, we will have our on head-to-head line-up each week. This year we are adding a twist by having a theme each week. Do the Open WODs dressed according to that week’s theme and be eligible for prizes, and of course it’s just plain fun! Also as in year’s past, we will focus on the Open on Friday and Saturday. The Open WODs, with scaled versions as needed, will be our main WOD for all on Fridays regardless of whether or not you are actually registered for the CrossFit Open. On Saturdays, in addition to the Open WOD, we will have an alternate WOD. Then on Sundays during the Open we will be open from 2:30pm – 3:30pm only for those registered in the Open and doing the Open. We ask that people try not do or redo the WOD on Monday, but if you were travelling or something else kept you from doing it, then please avoid the 10am and 4:30pm classes.

Week 3 – March 7 – The Ladies – Theme is Neon
Week 4 – March 14 – Masters & Teens – Theme is Disco
Week 5 – March 21 – Rookies – Theme is Cartoon/Disney

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, April 13th. Order by Tuesday, April 9th.
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.

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.

This is week 3 of the CrossFit Open. As far as the strength cycle goes, we will be on an off cycle throughout the Open. We will be doing a variety of strength variants during these weeks. This week we start off with a good partner WOD giving you 5 solid movements. On Tuesday you can choose between a strength or cardio focus. On Wednesday the focus is cardio. Thursday is a no measure active rest day or cardio, and then we’ll finish out the week with 19.3! Our programming throughout the Open is specifically designed to give you a great workout on Monday, then some options for Tuesday through Thursday while keeping you ready for whatever the Open WOD may be. It’s a balance between keeping you training and gaining on the non-Open days, while having you at optimal for the Open WOD.

It is our hope you enjoy this week’s programming of functional movements that are constantly varied and meant to be done at high intensity. Keep in mind that quality of movement and range of motion come before going heavier and faster. Train smart!

The CrossFit Open

We are on the second week of the 2019 CrossFit Open! It ends 4 weeks from now on Monday, March 25, 2019.
We will continue to have our Open Announcements each Thursday at 7pm during the Open. As in year’s past, we will have our on head-to-head line-up each week. This year we added a twist by having a theme each week. Do the Open WODs dressed according to that week’s theme and be eligible for prizes, and of course it’s just plain fun! Also as in year’s past, we will focus on the Open on Friday and Saturday. The Open WODs, with scaled versions as needed, will be our main WOD for all on Fridays regardless of whether or not you are actually registered for the CrossFit Open. On Saturdays, in addition to the Open WOD, we will have an alternate WOD. Then on Sundays during the Open we will be open from 2:30pm – 3:30pm only for those registered in the Open and doing the Open. We ask that people try not to do or redo the WOD on Monday, but if you were travelling or something else kept you from doing it, then please avoid the 5:30am, 10am and 4:30pm classes.

Week 2 – February 28 – The Men – Theme is Sports Teams
Week 3 – March 7 – The Ladies – Theme is Neon
Week 4 – March 14 – Masters & Teens – Theme is Disco
Week 5 – March 21 – Rookies – Theme is Cartoon/Disney

Strength / Skillwork

None either day.

WOD

Friday – 19.2

Saturday – 19.2 or alternate WOD

Alternate WOD

No regular 6:30pm or 7:30pm classes tonight due to the Open. We will have an Open Box from 6:30pm – 7:00pm

Open Announcement

Come to the announcement of 19.2 tonight at 7pm. Our theme for 19.2 is “Sports Teams”. Tonight you can come see our very own “Guys” go head-to-head.

Strength / Skillwork

Shoulder Press
5-5-5-5-20
50-65-80-85-50%

WOD (No measure)

4 Rounds of:
8 – 20 GHD Sit-ups*
6 Hip Thrusters (heavy)
3/3 TGU
Max Strict HSPU**

* Do NOT over do it. Don’t do more than 5 more reps per round than you are used to doing.
**If you can do over 10 strict HSPU practice Deficit

Elements

Burn! 28

:35 Intervals, 11x (37:25 Duration)
Hammer Swings* (Alt. sides each round) (Green/Yellow)
C-crunch (Green/Yellow)
SB cleans (Yellow)
Box Jumps (Yellow/Red)
DB Thrusters (Yellow/Red)
Rest/Record (Down 10% on HR)
————–
Score = Total Reps
Rx+: 25/15# KB, 50/30# SB, 24/20″ Box, 35s/20s DB
Rx: 20/10# KB, 30/20# SB, 20/18″ Box, 25s/15s DB
*Bring a tire inside during inclement weather

Specialty Class

FTX Gold (65+) – 2:30pm

WOD / Elements

Burn! 8

6:00 ON / 1:00 Off, 6x of Alt. Couplets
Rounds 1& 4: (40 reps per round)
20 Doubles / 40 Singles [both are worth 20 reps only] (Yellow)
20 American KB Swings (Green/Yellow)
Rounds 2 & 5: (40 reps per round)
20 Calorie Row (Yellow)
20 Push-ups (Yellow)
Rounds 3 & 6: (40 reps per round)
200m Run (1 outside / 3 inside), Full lap counts as 20 reps. (Yellow/Red)
20 Squats (Yellow/Red)
[Record Rounds/Reps during each 1:00 break. Record each WOD, done twice together to know your split scores per couplet.]

Rx: 30/20# KBS, Air Squats
Rx+: D/U required, 45/35# KBS, Goblet Squats

Specialty Classes

Yoga – 7:30pm

Strength / Skillwork

Pick either the strength/skillwork or the Burn!

Jump rope work

Deadlift
10-8-5-5-8
40-55-75-85-65%

Handstand Walk
10′ – 10′ 10′ – Max – Max

Front Squat
10-8-5-5-8

WOD/Elements

Pick either the strength/skillwork or the Burn!

Burn! 6

32 Rounds of EMOTM, Alternate Movements
Round 1, 5 … 10 Double KB Clean & Jerk
Round 2, 6 … 8 Burpee Box Jump
Round 3, 7 … 20 Russian KB Swing
Round 4, 8 … 3 Full 4-way Shuttles, 12 Lengths beam to beam
(4-way shuttle: Forward/Backward/Side/Side)
Score = Record the time in which you completed each round. WODify will Total them up after entry.

Rx: 20s/15s DB, 20/18″ Box, 30/20# KB
Rx+: 35s/25s DB, 24/20″ Box, 55/35# KB

CrossFit Open

Make sure you get your scores in for 19.1 in the CrossFit Games site here by 7pm, but don’t wait until the last minute. Posting in Wodify does NOT get them into the CrossFit Games site!

Make sure you come this Thursday for our 19.2 Announcement. Watch our own guys do the WOD and come dressed with your favorite sports team paraphernalia. (The theme for 19.2 is “Sports Teams”.)

Strength / Skillwork

DB Bench Press
10 – 10 – 10 – 10 – 10
Spot each other. This is more about full ROM and good form than heavy weight.

WOD

FGB Style
– Ring Rows [Pull-ups]
– Box Jumps 20/18″ [24/20″]
– RKBS 55/35# [American]
– Cals on Bike
– Hanging leg raises [T2B]

Rx+ [ ]

Elements

Do main WOD today.

The CrossFit Open

The 2019 CrossFit Open started this past Thursday, February 21, 2019, and will end in 5 weeks on Monday, March 25, 2019.
Register here. You can still register over the weekend before scores are due on Monday at 7pm CT (5pm PT). It costs $20.
We will have our Open Announcements each Thursday at 7pm during the 5 weeks. As in year’s past, we will have our on head-to-head line-up each week. This year we are adding a twist by having a theme each week. Do the Open WODs dressed according to that week’s theme and be eligible for prizes, and of course it’s just plain fun! Also as in year’s past, we will focus on the Open on Friday and Saturday. The Open WODs, with scaled versions as needed, will be our main WOD for all on Fridays regardless of whether or not you are actually registered for the CrossFit Open. On Saturdays, in addition to the Open WOD, we will have an alternate WOD. Then on Sundays during the Open we will be open from 2:30pm – 3:30pm only for those registered in the Open and doing the Open. We ask that people try not do or redo the WOD on Monday, but if you were travelling or something else kept you from doing it, then please avoid the 10am and 4:30pm classes.

Week 1 – February 21 – The Trainers – Theme is Superheroes
Week 2 – February 28 – The Men – Theme is Sports Teams
Week 3 – March 7 – The Ladies – Theme is Neon
Week 4 – March 14 – Masters & Teens – Theme is Disco
Week 5 – March 21 – Rookies – Theme is Cartoon/Disney

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, March 2nd. Order by Tuesday, February 26th.
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.

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.

This is week 2 of the CrossFit Open. As far as the strength cycle goes, we will be on an off cycle for the next 5 weeks. We will be doing a variety of strength variants during these weeks. This week we start off with a good FGB variant on Monday. On Tuesday you can choose between a strength or cardio focus. On Wednesday the focus is cardio. Thursday is a no measure active rest day or cardio, and then we’ll finish out the week with 19.2!

It is our hope you enjoy this week’s programming of functional movements that are constantly varied and meant to be done at high intensity. Keep in mind that quality of movement and range of motion come before going heavier and faster. Train smart!

The CrossFit Open

The 2019 CrossFit Open has started! It ends 5 weeks from now on Monday, March 25, 2019.
Register here. It costs $20.
We will have our Open Announcements each Thursday at 7pm during the 5 weeks. As in year’s past, we will have our on head-to-head line-up each week. This year we are adding a twist by having a theme each week. Do the Open WODs dressed according to that week’s theme and be eligible for prizes, and of course it’s just plain fun! Also as in year’s past, we will focus on the Open on Friday and Saturday. The Open WODs, with scaled versions as needed, will be our main WOD for all on Fridays regardless of whether or not you are actually registered for the CrossFit Open. On Saturdays, in addition to the Open WOD, we will have an alternate WOD. Then on Sundays during the Open we will be open from 2:30pm – 3:30pm only for those registered in the Open and doing the Open. We ask that people try not do or redo the WOD on Monday, but if you were travelling or something else kept you from doing it, then please avoid the 10am and 4:30pm classes.

Week 1 – February 21 – The Trainers – Theme is Superheroes
Week 2 – February 28 – The Men – Theme is Sports Teams
Week 3 – March 7 – The Ladies – Theme is Neon
Week 4 – March 14 – Masters & Teens – Theme is Disco
Week 5 – March 21 – Rookies – Theme is Cartoon/Disney

Strength / Skillwork

None either day.

WOD

Friday – 19.1

Saturday – 19.1 or alternate WOD

Alternate WOD
“A lotta Tabata”

1:00 on / :30 off
Switch stations/exercises during rest period (Start on any station. 1-2 people per station. Go in order)
– Cals on Bike
– Cals on Rower
– Floor wipers 4ct [Windshield wipers 2ct]
– Burpee Slam Balls 20/16# [Hands on ball]
– KB SDHP 55/35# [70/55#]
– Hip/Back Ext. 5 = 1 rep [20/14# MB]
– Battle Ropes 5/5 = 1 rep
– Indian sit-ups [Inverted burpees]
– Wall walks
– Rope Climbs 1 = 5 reps

Rx – As written
Rx+ – [ ]

The CrossFit Open Starts Tonight!

The 2019 CrossFit Open starts tonight Thursday, February 21, 2019, and ends in 5 weeks on Monday, March 25, 2019.
Register here. It costs $20.
Tonight we will have our first Open Announcements at 7pm. As in year’s past, we will have our on head-to-head line-ups each week. This year we are adding a twist by having a theme each week. Do the Open WODs dressed according to that week’s theme and be eligible for prizes, and of course it’s just plain fun!

Week 1 – February 21 – The Trainers – Theme is Superheroes
Week 2 – February 28 – The Men – Theme is Sports Teams
Week 3 – March 7 – The Ladies – Theme is Neon
Week 4 – March 14 – Masters & Teens – Theme is Disco
Week 5 – March 21 – Rookies – Theme is Cartoon/Disney

Specialty Classes

Yoga – 11:00am – 12:00pm

Strength / Skillwork

Dips for max reps or max weight

WOD

:20 On / :40 Off, 20x (5 each) Alternating

Beam Sprints (1 point per beam)
Push-ups
Double-Unders 1:1, Singles 4:1
Russian KBS, 35/25#

Elements

Do main WOD today.

Specialty Classes

Gold (65+) – 2:30pm – 3:30pm

Strength / Skillwork

Back Squat
8-8 / 5-3-1+ / 5
50-55% / 75-85-95% / 65%

WOD

4 Roundsof:
1 Indoor Flying Pull-up Bar traverse*
4 GHD Hamstring Curl or 8 Good mornings
8/8 DB Bulgarian Split Squats
8 Arnold Presses**

* Skip if you can not do a strict pull-up and do 10 banded strict pull-ups instead
** https://www.youtube.com/watch?v=6Z15_WdXmVw

Elements

Burn 47

30:00 AMRAP
Row 500m (Y)
15 Chest Flys 15/10# (on a bench) (G/Y)
15 Ring Rows (G/Y)
15 Squat Jumps to a 6″ Box (Y/R)

Each 100m on row is 1 rep. 50 reps per round.

Specialty Classes

Yoga – 7:30pm – 8:30pm

Strength / Skillwork

Jump Rope Work

Max. Set of Double-Unders

Deadlift
8-8 / 5-3-1+ / 5
50-55% / 75-85-95% / 65%

Bench Press
8-8 / 5-3-1+ / 5
50-55% / 75-85-95% / 65%

Handstand Walk Practice

Handstand Walk
10′ – 10′ – 10′ – Max

WOD

None today

Elements

Burn 45

Each section will have its own score.

– SECTION 1 –
Perform 3 rounds on the Bike of:
– 2:00 Easy pace (Stay in green)
– 1:00 Good pace (Yellow)
– :30 Hard pace (Red)
– Rest :30 (Incl. on round 3)
Each calorie on bike is one rep

REST 1:00

– SECTION 2 –
6:00 AMRAP of:
– 6 Jumping Pull-ups (bar 6″ above head)
– 6 Push-ups
– 6 Bench Dips
– 6 Leg Lifts
– 6 Squats
Heart rate should be yellow through-out with possible spikes to red.
Record reps performed

REST 1:00

– SECTION 3 –
12:00 AMRAP of:
– 20 Cal. Row
– 20 Box Jumps 24/20″ (Step-ups is Rx)
Heart rate will be Y/R through-out

You can also do the sections in reverse order, but keep section 2 in the middle.

Bible Reading Group

Tonight, Monday 2/18 @ 8:30pm. All are welcome!
We will be discussing the reliability of the Bible.

Strength / Skillwork

Shoulder Press
8-8 / 5-3-1+ / 5
50-55% / 75-85-95% / 65%

WOD

“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Cap of 20:00
If you can’t do M/Us, then do Elements or substitute 2 C2B and 2 Ring Dips for each M/U, i.e. Cycle 7x through 2 C2B and 2 Ring Dips in lieu of M/Us. But do not mark Rx.

Elements

3 Rounds for time of:
300m Row
30 Air Squats
15 Ring Rows [Pull-ups]
15 Box Dips [Ring Dips]
15 MBSC 20/14# [30/20#]

Rx – As written
Rx+ – [ ]

The CrossFit Open

The 2019 CrossFit Open starts this Thursday, February 21, 2019, and ends 5 weeks later on Monday, March 25, 2019.
Register here. It costs $20.
We will have our Open Announcements each Thursday at 7pm during the 5 weeks. As in year’s past, we will have our on head-to-head line-up each week. This year we are adding a twist by having a theme each week. Do the Open WODs dressed according to that week’s theme and be eligible for prizes, and of course it’s just plain fun! Also as in year’s past, we will focus on the Open on Friday and Saturday. The Open WODs, with scaled versions as needed, will be our main WOD for all on Fridays regardless of whether or not you are actually registered for the CrossFit Open. On Saturdays, in addition to the Open WOD, we will have an alternate WOD. Then on Sundays during the Open we will be open from 2:30pm – 3:30pm only for those registered in the Open and doing the Open. We ask that people try not do or redo the WOD on Monday, but if you were travelling or something else kept you from doing it, then please avoid the 10am and 4:30pm classes.

Week 1 – February 21 – The Trainers – Theme is Superheroes
Week 2 – February 28 – The Men – Theme is Sports Teams
Week 3 – March 7 – The Ladies – Theme is Neon
Week 4 – March 14 – Masters & Teens – Theme is Disco
Week 5 – March 21 – Rookies – Theme is Cartoon/Disney

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, March 2nd. Order by Tuesday, February 26th.
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.

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.

This is week 1 of the CrossFit Open. As far as the strength cycle goes, we are on the 3rd and final week of our second 5-3-1 strength cycle of 2019. The focus of Monday through Wednesday is strength, though Monday has a pretty challenging WOD as well. Wednesday and Thursday have non-measure components and will help prepare you for the Open WOD. This ought to leave you with the of energy for going all out on Friday or Saturday on the Open WOD. But, we do have the option for you to do some Burn! WODs this week in lieu of the strength focus.

It is our hope you enjoy this week’s programming of functional movements that are constantly varied and meant to be done at high intensity. Keep in mind that quality of movement and range of motion come before going heavier and faster. Train smart!

Strength / Skillwork

Bench Press
8-5 / 3-3-3+ / 5
50-60% / 70-80-90% / 65%

WOD

IKFF CKT Level 1 Test (KB)

For time perform:
100 KB Hand-Hand Swings
(Alt. Hands at stomach height)
32 KB Clean & Push-Press
60 KB Snatches
30 KB Goblet Squats

Competitor: 45/30# KB, Do not set the weight down. Rest in the hang, or catch positions. Do 30 snatches on 1 arm and then 30 on the other.
Athlete: 35/20# You may set the KB down when desired.
Fit: Lower weight

Elements

Do main WOD today

Announcements

Nutrition is vital to your health. If you workout, but your fuel intake is not up to par you’ll get subpar results. We have partnered with Victory Nutrition and Origin Meals to bring you great options to help you with fueling your body.
Victory Nutrition offers a subscription based program that teaches people how to fuel their bodies through whole foods and balanced macronutrients. Their system combines physiology, biomechanics and a deep understanding of the human body to help our clients achieve weight loss, better performance, and ultimately a healthier lifestyle. We have memberships available that include the Victory Nutrition program. Ask our trainers about this program.
Origin Meals provides chef-driven, gluten-free & dairy-free, locally-prepared meals, delivered to you and ready to eat! Your meals are delivered and ready for you each Monday and Thursday morning.

Click on either logo below for more information.

Strength / Skillwork

Jump Rope work on singles and doubles

Back Squat
8-5 / 3-3-3+ / 5
50-60% / 70-80-90% / 65%

WOD

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Elements

Do main WOD today.

Upcoming Events

The CrossFit Open

The 2019 CrossFit Open starts on February 21, 2019 and ends 5 weeks later on March 25, 2019.
Register here. It costs $20.
We will have our Open Announcements each Thursday at 7pm during the 5 weeks. As in year’s past, we will have our on head-to-head line-up each week. This year we are adding a twist by having a theme each week. Do the Open WODs dressed according to that week’s theme and be eligible for prizes, and of course it’s just plain fun! Also as in year’s past, we will focus on the Open on Friday and Saturday. The Open WODs, with scaled versions as needed, will be our main WOD for all on Fridays regardless of whether or not you are actually registered for the CrossFit Open. On Saturdays, in addition to the Open WOD, we will have an alternate WOD. Then on Sundays during the Open we will be open from 2:30pm – 3:30pm only for those registered in the Open and doing the Open. We ask that people try not do or redo the WOD on Monday, but if you were travelling or something else kept you from doing it, then please avoid the 10am and 4:30pm classes.

Week 1 – February 21 – The Trainers – Theme is Superheroes
Week 2 – February 28 – The Men – Theme is Sports Teams
Week 3 – March 7 – The Ladies – Theme is Neon
Week 4 – March 14 – Masters & Teens – Theme is Disco
Week 5 – March 21 – Rookies – Theme is Cartoon/Disney

Strength / Skillwork

Jump rope skillwork

Deadlift
8-5 / 3-3-3+ / 5
50-60% / 70-80-90% / 65%

WOD

4 Rounds through all exercises w/ intervals of :45 on / :15 off (switch exercises after each interval)
– Row for cals
– Bag Cleans 30/20# [50/30#]
– Wtd. Step-ups 20″ w/ 20/15# DBs [24″ + 45/30#]
– Burpees [Inverted burpees]

Rx+ is in [ ]

Inverted burpee – https://youtu.be/mHjude_kmDE

Elements

Do main WOD today.

Upcoming Events

The CrossFit Open

The 2019 CrossFit Open starts on February 21, 2019 and ends 5 weeks later on March 25, 2019.
Register here. It costs $20.
We will have our Open Announcements each Thursday at 7pm during the 5 weeks. As in year’s past, we will have our on head-to-head line-up each week. This year we are adding a twist by having a theme each week. Do the Open WODs dressed according to that week’s theme and be eligible for prizes, and of course it’s just plain fun! Also as in year’s past, we will focus on the Open on Friday and Saturday. The Open WODs, with scaled versions as needed, will be our main WOD for all on Fridays regardless of whether or not you are actually registered for the CrossFit Open. On Saturdays, in addition to the Open WOD, we will have an alternate WOD. Then on Sundays during the Open we will be open from 2:30pm – 3:30pm only for those registered in the Open and doing the Open. We ask that people try not do or redo the WOD on Monday, but if you were travelling or something else kept you from doing it, then please avoid the 10am and 4:30pm classes.

Week 1 – February 21 – The Trainers – Theme is Superheroes
Week 2 – February 28 – The Men – Theme is Sports Teams
Week 3 – March 7 – The Ladies – Theme is Neon
Week 4 – March 14 – Masters & Teens – Theme is Disco
Week 5 – March 21 – Rookies – Theme is Cartoon/Disney

Strength / Skillwork

Shoulder Press
8-5 / 3-3-3+ / 5
50-60% / 70-80-90% / 65%
Beginners and those that haven’t lifted consistently do 5-5-5-5 with gradually increasing weight.

WOD

Choose to do one of the following benchmark WODs:

• Cindy
• Mary
• Hard Cindy
• ‘Easy’ Mary

Elements

Do today’s main WOD.

Strength / Skillwork

Clean Technique Work
1 set EMOM for 10
Have beginners do this with a Medicine Ball, i.e. 3 position MBSC

WOD

Complete each 2x in any order* for time: (20:00 cap)
– 30 Hanging Leg Raises** [T2B]
– 30 Pull-ups [C2B]
– 30 Cal. Bike
– 30 Russian Twists 15/10# [30/20#]
– 30 Goblet Squats 55/35# [70/55#]
– 30 Hip/Back Extensions [20/14#]
* Must complete all one time through before going through again, but you don’t have to go in the same order the second time.
** Toes above belly button

Rx – As written
Rx + – In brackets

Elements

Do main WOD today.