Week of August 3 – 8

August 2nd, 2020
by:

More than a workout – Change your life!™

We are operating on a normal schedule with most classes limited to 12 persons. This limitation is due to the number of racks we have, so that we can avoid having people share a rack. We removed this limitation from the 6:30am and 5:30pm classes. Those classes are capped at 20 persons. For the remaining classes if you come and didn’t reserve, then you will probably not get a rack.

Next Saturday, August 8th we will be doing our classes at Northside Park. We will have an 8am, 9am and 10am class only. There will be no classes at FTX that day. Meet at the Pavilion by the playground.

Our FTX Kids Program is running again Tuesday – Friday at 4:30pm – 5:30pm. Classes are limited to 6 kids.

Our annual FireTeam Challenge & Fundraiser will take place Saturday, August 22nd. We had to postpone it back in May. See more information and reigster here.

Week of July 27 – August 1

July 27th, 2020
by:

We are operating on a normal schedule with most classes limited to 12 persons. This limitation is due to the number of racks we have, so that we can avoid having people share a rack. We removed this limitation from the 6:30am and 5:30pm classes. Those classes are capped at 20 persons. For the remaining classes if you come and didn’t reserve, then you will probably not get a rack.

What we are doing to prevent Covid-19

  • Foremost, we are building a stronger and healthier you. Your immune system is your first and best defense. Nutrition, exercise and rest are essential to keeping you healthy. What we do develops a healthier you. Part of rest is reducing stress. We strive for FTX to be a great place to relieve stress. Our goal is to be an oasis for our members.
  • We are continuously cleaning our facilities
  • We ask all members to wash their hands before and after working out.
  • We require any members that are feeling sick or exhibiting any symptoms to say home.
  • We are restricting or significantly limiting the use of any shared equipment.
  • We provide cleaning supplies to wipe down all equipment before and after use.
  • Our floor is marked at 12’+ intervals so people can easily setup their stations and social distance as necessary/desired.
  • Upon request, during our 5:30am, 7:30am, 3:30pm, 6:30pm and 7:30pm classes we will setup 400+ sqft of section of space, with a dedicated entrance and set apart equipment for you to work out.

What we are not doing due to Covid-19

  • Requiring masks.
  • Taking temperatures or any other type of health exam prior to entering our facilities. We trust that anyone feeling sick or experiencing symptoms will stay home.
  • Allowing people to wear masks during the work outs. None of the masks being used have been rated for their O2/CO2 exchange efficiency. Intense exercise requires good, unrestricted breathing.
  • Policing members that may or may not social distance. We trust people to use their best judgement.

Our FTX Kids Program is running again Tuesday – Friday at 4:30pm – 5:30pm. Classes are limited to 6 kids.

Our annual FireTeam Challenge & Fundraiser will take place Saturday, August 22nd. We had to postpone it back in May. See more information and reigster here.

Week of July 20-25

July 24th, 2020
by:

We are operating on a normal schedule with most classes limited to 12 persons. This limitation is due to the number of racks we have, so that we can avoid having people share a rack. Starting this week, we are removing this limitation from the 6:30am and 5:30pm classes. Those classes will now be capped at 20 persons. For the remaining classes if you come and didn’t reserve, then you will not get a rack.

Our obstacle course is open and running

Week of July 13 through 18

July 12th, 2020
by:

We are operating on a normal schedule with most classes limited to 12 persons. This limitation is due to the number of racks we have, so that we can avoid having people share a rack. Starting this week, we are removing this limitation from the 6:30am and 5:30pm classes. Those classes will now be capped at 20 persons. For the remaining classes if you come and didn’t reserve, then you will not get a rack.

Great time with Murph on 7.11.20

Our next 4 week camp for Middle-School and High-School is:

  • July 20 – August 14

Classes will be 1 hour and 15 minutes long Monday through Friday at 1:15pm – 2:30pm at FTX. The cost per 4-week camp is $225. 25% discount for 2 or more siblings. Register here.

Week of July 6 through 11

July 5th, 2020
by:

We are open and running our full schedule. See it here.
We are accepting drop-ins and new members. We do not require masks.

Our FTX Kids’ program will start back up this Tuesday, July 7th. This is for 8-13 year-olds. Classes are Tuesday through Friday from 4:30pm – 5:30pm. See here for rates and links to purchase.

Come join us for our Summer Party this Friday!
Where: FTX
What: Taco Truck
When: Friday, 7/10 from 5:30pm – ??? (Tacos served from 5:30pm – 7:15pm)
Who: All FTX members and their family
Cost: $10/adult : $5/kid (5-12) : $30/family – Pay with cash or CC at door
Bring your own adult beverages. We will have plenty of indoor and outdoor space for those social distancing.

Week of June 29 – July 4

June 28th, 2020
by:

We are open and running our full schedule. See it here.
Friday, July 3rd – We close one hour early at 6:30pm.
Saturday, July 4th – We will have an 8am and 9am class.

Happy 4th of July!

Our FTX Kids’ program will start back up on July 7th. This is for 8-13 year-olds. Classes are Tuesday through Friday from 4:30pm – 5:30pm. See here for rates and links to purchase.

Week of June 22 through 27

June 21st, 2020
by:

We are open and running our full schedule. See it here.
Our training is based on three primary principles:

  • Functional movements
  • Constantly varied
  • High intensity

This week we start on Monday with a very functional couplet involving wall ball shots. The functionality of squatting down, picking up an object and being able to throw it, translates to some many necessary movements in life. On Tuesday we vary this despite it being another couplet by adding the element of jumping while still moving an object from the ground to overhead, but without throwing it. Wednesday is a full body chipper that will tax the oxidative system (cardio). Thursday also hits the full body, but this time through a Tabata interval it targets your glycolitic energy system. Friday goes back to a more cardio like full-body workout. On Saturday we offer two options on our menu: Our obstacle course or a body-weight/light weights FGB style workout. We hope you enjoy this week of programming.

One other critical component to what we do is community. Community supports, encourages and challenges us in our workouts. Our community is also fun and caring. So thankful for everyone at FTX!

Week of June 9 through 13

June 7th, 2020
by:

FTX is a place of refuge, training, and camaraderie.

It was great seeing so many of you back at FTX this past week! This upcoming week we are operating on a normal schedule with classes limited to 12 persons (2 family members from the same household that share a station count as 1).

Contest this upcoming week:

Post a picture of yourself with the FTX logo on your social media page with #FTXHomeWOD #FTXAthlete @FTXCrossFit, and let us know which of our home WODs was your favorite to date. For those coming into FTX, pose with the logo on the new metal wall. For those sheltering at home, wear any FTX attire.

One person will receive a free pair of Reebok Nano X shoes. 1 entry per person.

Week of June 1 through 6

May 31st, 2020
by:

We are open! As of this Monday, June 1 we are back to our full schedule of adult classes. Classes, including Open Box times, are limited to 12 persons. However, if you are from the same household and willing to share a rack/station, then only one family member needs to pre-register for the classes. See our full schedule here.

Week of May 25 – 30

May 25th, 2020
by:

I said, ‘Plant the good seeds of righteousness,
and you will harvest a crop of love.
Plow up the hard ground of your hearts,
for now is the time to seek the Lord,
that he may come
and shower righteousness upon you.’

           – Hosea 10:12

It has been a long 10 weeks. Thank you to the whole FTX community for your support throughout this challenging time. You all have been awesome. There is a lot happening this week. Most important is that we will be reopening back up this Friday, May 29th. Exactly to what extent remains to be seen, as a lot of things are in flux right now. Please look for details in regards to our schedule in our weekly email and on Wodify.

Tuesday through Thursday we will be doing park WODs at Northside park, but we will also have hours at FTX to accept equipment. Please clean your equipment thoroughly before returning it. All returning their equipment between Tuesday and Thursday will get a free FitAid and be entered into a drawing for a free pair of Nano Xs! Those that will keep sheltering at home can keep their equipment. In fact, once we get back all our equipment, we will be able to get you more equipment as needed. Again, look at our weekly email for details.

We know that many will now be looking to join a gym or seeking a new gym. Please give us a call as we will start working with new people in June!

Memorial Day 2020

May 24th, 2020
by:

We remember that the cost of freedom is high. Many have sacrificed everything so that we may have life, liberty and the pursuit of happiness. We do not take this lightly.

We gather as a community and honor those that have paid the ultimate price. We do a workout called Murph. We will be doing this workout at Northside Park in Wheaton this Monday at 8am, 9am and 10am. We will gather at the WWI memorial at the entrance of the park at 7:45am for a time of prayer and reflection.

Murph

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

For this year, as an option to pull-ups, you may do sit-ups. Just make sure you put it in the comments. You may mark Rx if you do sit-ups, but only if you also wear a vest or a backpack weighing 20 lbs. You may remove the backpack and hold it across your chest for the sit-ups. Otherwise don’t mark Rx.

Mini-Murph

3 Rx / 5 Rx+ rounds for time:
400m Run
10 Pull-ups
20 Push-ups
30 Air Squats

In lieu of pull-ups, you may do sit-ups.

Week of May 18 through 23

May 17th, 2020
by:

But those who trust in the LORD will find new strength. They will soar high on wings like eagles. They will run and not grow weary. They will walk and not faint. – Isaiah 40:31

Do not grow weary! We will march ahead with strength. This past week we got the permission to begin working out in our parking lot. We can have 10 members and 1 trainer there per class. At this time, we are not allowed to “provide” the equipment. This means you must bring your equipment or the equipment you checked out from us. It also means having to register for the classes in Wodify. And we cannot have you entering the building. See Wodify and our weekly email for information on all our classes and everything else we are doing. As of today, Sunday the 17th, we were informed that this might be short-lived. Various governmental agencies are in play here and are receiving conflicting information. We have been working closely with the City of Wheaton since day 1. Unless we hear otherwise, we will have to fully close again as of next Saturday, May 23rd. We know this is frustrating. The whole situation right now is very much in flux. At least for this week, it seems we will be able to enjoy WODs in our parking lot.

Our approach at FTX is one of trying to balance the needs of all our members. Our goal is to provide all of you with as many options as possible so you can best continue to work-out and connect with other members given your situation. If there is anything we can do better to meet your needs, do not hesitate to reach out. We are here to serve you!

This is our 9th Week of #FTXHomeWOD programming. We start off the week with another fun Deck O Cards WOD. From there we will do our first repeat WOD during this whole #FTXHomeWOD time. We go back to day 1 and repeat the FTX KB FGB, which is a great WOD we’ve done for years now. 9C gets you running but pay attention to how this one is score as it takes a bit of strategy. 9D is no measure and attempts to simulate strength work. 9E is a partner WOD, and this week’s prizes are tied to this one! And we finish off the week with a WOD where we are going to attempt to get you all to go a little heavier with limited equipment. Have fun and get some great workouts in!

FTX News Update

May 14th, 2020
by:

The City of Wheaton and the The Illinois Department of Commerce and Economic Opportunity (DCEO) have given FTX the green light to conduct classes in our parking lot. We are limited to 10 persons + 1 trainer, and we have to maintain proper social distancing. At this time you have to bring your equipment or the equipment we checked out to you for each class. Please reserve your spot in the classes via Wodify.

We will keep you posted as things develop. This is a first step in reopening.

Week of May 11 – 16

May 11th, 2020
by:

FTX is closed this week, but we continue with our #FTXHomeWOD schedule. Members should have received our Week 8 email outlining our full program.

A person standing alone can be attacked and defeated, but two can stand back-to-back and conquer. Three are even better, for a triple-braided cord is not easily broken.
– Ecclesiastes 4:12

We are not meant to go it alone. Isolation weakens us. We are stronger together. Going into the 8th week of these stay-at-home orders is a real challenge. If you are like many, where the days and weeks are now blurring together and it feels strange to be outside or around others, then we encourage you to take proactive steps to counter that. Connect with others as best as possible. Our park WODs are a great option. This week we have also programmed a Partner WOD for 8F! See the video and the Wodify description of 8F for details.

Our #FTXHomeWOD workouts can be seen on Wodify and on the weekly member email. If anyone is not receiving the emails or doesn’t know how to access Wodify, please contact us. This next week consists of 6 WODs that can be done in any order (8A-8F), though we will be doing them in order at the park. Each week we program accessory work on top of our regular WODs. This also can be accessed via Wodify. If you are going to do the accessory work this week, then we do suggest that you follow the WODs in order.

Here are your options for working out with us this week:

Zoom CrossFit Classes – These will be MWF at 6:30am in both Zoom. We will have a 5:30pm Zoom class as an alternate to the Park WOD if it rains and we are unable to have the 4:30pm and 5:30pm Park WODs on Monday, Wednesday or Friday. These Zoom classes are complete 1 hour classes. Even if you will not do the WOD, you are encouraged to join to cheer or simply say “hello”. We all miss seeing each other, and this at least is one way to still connect. The first and last 5-10 minutes of these Zoom CrossFit classes will be reserved for “chit-chat” 😊. So join us! The Zoom meeting ID # will be listed on Wodify.

Zoom Yoga Classes – These will be TTh at 6:00pm. Wanaki Shores-Navata is our yoga instructor! The Zoom meeting number will be listed in Wodify under the workout description for the Yoga program. See this video on how to do it – https://youtu.be/_pqFys3QGmU
We have Yoga Blocks and Straps you can borrow as needed. Contact us to get those.

Park WODs – This week will will meet M-F at 10am, 12:15pm, 4:30pm and 5:30pm. On Saturday we will meet at 10am.
The default this week is we are having the classes unless it is raining. We will still meet if it’s a drizzle under the pavilion. Check on the Wodify class schedule. If we cancel a class due to the weather, it will say “cancelled” for that class. Classes that will be at the park will be listed as such – “Park WOD”. We will be doing the WODs in order at the park, i.e. Monday = 8A, Tuesday = 8B and so on. Parks are open. Citizens are encouraged to exercise outdoors. But of course we have to abide by the social distancing guidelines and park rules. We want to be a good example to our community and do our part in this whole pandemic.

Week of May 4 through 9

May 3rd, 2020
by:

FTX is closed this week, but we continue with our #FTXHomeWOD schedule. Members should have received our Week 7 email outlining our full program.

So do not fear, for I am with you;
do not be dismayed, for I am your God.
I will strengthen you and help you;
I will uphold you with my righteous right hand. – Isaiah 41:10

Stay strong in this time. As each of you face a wide range of challenges, know that we are here as a community. It is about more than a workout, it is about overall physical, mental and spiritual health. And we can’t achieve that on our own, we need each other. Keep reaching out, keep sharing, and keep encouraging. We will come out of this stronger!

Our #FTXHomeWOD workouts can be seen on Wodify and on the weekly member email. If anyone is not receiving the emails or doesn’t know how to access Wodify, please contact us. This next week consists of 6 WODs that can be done in any order (7A-7F), though we will be doing them in order at the park. Each week we program accessory work on top of our regular WODs. This also can be accessed via Wodify. If you are going to do the accessory work this week, then we do suggest that you follow the WODs in order.

Here are your options for working out with us this week:

Zoom and FB Live CrossFit Classes – These will be MWF at 6:30am in both Zoom and FB Live. We will have a 5:30pm Zoom class as an alternate to the Park WOD if it rains and we are unable to have the 4:30pm and 5:30pm Park WODs on Monday, Wednesday or Friday. These Zoom classes are complete 1 hour classes. Even if you will not do the WOD, you are encouraged to join to cheer or simply say “hello”. We all miss seeing each other, and this at least is one way to still connect. The first and last 5-10 minutes of these Zoom CrossFit classes will be reserved for “chit-chat” 😊. So join us! The Zoom meeting ID # will be listed on Wodify.

Zoom Yoga Classes – These will be TTh at 6:00pm. Wanaki Shores-Navata is our yoga instructor! The Zoom meeting number will be listed in Wodify under the workout description for the Yoga program. See this video on how to do it – https://youtu.be/_pqFys3QGmU
We have Yoga Blocks and Straps you can borrow as needed. Contact us to get those.

Park WODs – This week will will meet M-F at 10am, 12:15pm, 4:30pm and 5:30pm. On Saturday we will meet at 10am.
The default this week is we are having the classes unless it is raining. We will still meet if it’s a drizzle under the pavilion. Check on the Wodify class schedule. If we cancel a class due to the weather, it will say “cancelled” for that class. Classes that will be at the park will be listed as such – “Park WOD”. We will be doing the WODs in order at the park, i.e. Monday = 7A, Tuesday = 7B and so on. Parks are open. Citizens are encouraged to exercise outdoors. But of course we have to abide by the social distancing guidelines and park rules. We want to be a good example to our community and do our part in this whole pandemic.

Week of April 27 – May 2

April 26th, 2020
by:

FTX is closed this week, but we continue with our #FTXHomeWOD schedule. Members should have received our Week 6 email outlining our full program.

Do today what others won’t, so that tomorrow you can do what others can’t.

Our #FTXHomeWOD workouts can be seen on Wodify and on the weekly member email. If anyone is not receiving the emails or doesn’t know how to access Wodify, please contact us. This next week consists of 6 WODs that can be done in any order (6A-6F). Each week we program accessory work on top of our regular WODs. This also can be accessed via Wodify. If you are going to do the accessory work this week, then we do suggest that you follow the WODs in order.

Here are your options for working out with us this week:

Zoom and FB Live CrossFit Classes – These will be MWF at 6:30am in both Zoom and FB Live. We will have a 5:30pm Zoom class as an alternate to the Park WOD if it rains and we are unable to have the 4:30pm and 5:30pm Park WOD on Monday, Wednesday or Friday. These Zoom classes are complete 1 hour classes. Even if you will not do the WOD, you are encouraged to join to cheer or simply say “hello”. We all miss seeing each other, and this at least is one way to still connect. The first and last 5-10 minutes of these Zoom CrossFit classes will be reserved for “chit-chat” 😊. So join us! The Zoom meeting ID # and Password will be listed on Wodify.

Zoom Yoga Classes – These will be TTh at 6:00pm. Wanaki Shores-Navata is our yoga instructor! Please reserve your spot via Wodify. Reservations are open now. Please don’t reserve a spot unless you are planning on participating. We have 8 spots available per Zoom Yoga class. If no one reserves, the class will automatically be cancelled 1 hour prior to the start of the class. So, we need reservations in advance. The Zoom link with the meeting number will be listed in Wodify under the workout description for the Yoga program. See this video on how to do it – https://youtu.be/_pqFys3QGmU

Park WODs – This week will will meet M-F at 10am, 12:15pm, 4:30pm and 5:30pm. On Saturday we will meet at 10am. We expanded this for week 6 given the warmer weather!
The default this week is we are having the classes unless it is raining. We will still meet if it’s a light drizzle. Check on the Wodify class schedule. If we cancel a class due to the weather, it will say “cancelled” for that class. Classes that will be at the park will be listed as such – “Park WOD”. We will be doing the WODs in order at the park, i.e. Monday = 6A, Tuesday = 6B and so on. It is very important to note that the Governor’s Stay at Home order specifically lists outdoor exercise as a permitted essential activity. Parks are open. Citizens are encouraged to exercise outdoors. But of course we have to abide by the social distancing guidelines and park rules. It is critical for any members that come to our Park WODs to abide by these guidelines and rules before, during and after the Park WODs. We want to be a good example to our community and do our part in this whole pandemic.

We produced this video 4 years ago. It’s message is great in light of the current situation.

Week of April 20 – 25

April 22nd, 2020
by:

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

Our #FTXHomeWOD workouts can be seen on Wodify and on the weekly member email. If anyone is not receiving the emails or doesn’t know how to access Wodify, please contact us. This next week consists of 6 WODs that can be done in any order (5A-4F). Each week we program accessory work on top of our regular WODs. This also can be accessed via Wodify. If you are going to do the accessory work this week, then we do suggest that you follow the WODs in order.

Here are your options for working out with us this week:

Zoom CrossFit Classes – These will be MWF at 6:30am, 5:30pm and 6:30pm. These are complete 1 hour classes. Even if you will not do the WOD, you are encouraged to join to cheer or simply say “hello”. We all miss seeing each other, and this at least is one way to still connect. The first and last 5-10 minutes of these Zoom CrossFit classes will be reserved for “chit-chat” 😊. So join us! The Zoom meeting ID # and Password will be listed on Wodify.

Zoom Yoga Classes – These will be TTh at 6:00pm. Wanaki Shores-Navata is our yoga instructor! Please reserve your spot via Wodify. Reservations are open now. Please don’t reserve a spot unless you are planning on participating. We have 8 spots available per Zoom Yoga class. If no one reserves, the class will automatically be cancelled 1 hour prior to the start of the class. So, we need reservations in advance. The Zoom link with the meeting number will be listed in Wodify under the workout description for the Yoga program. See this video on how to do it – https://youtu.be/_pqFys3QGmU

Park WODs – This week will will meet M-F at 10am, 12:15pm and 4:30pm. On Saturday we will meet at 10am. The default this week is we are having the classes unless it is raining. We will still meet if it’s a light drizzle. Check on the Wodify class schedule. If we cancel a class due to the weather, it will say “cancelled” for that class. Classes that will be at the park will be listed as such – “Park WOD”. We will be doing the WODs in order at the park, i.e. Monday = 5A, Tuesday = 5B and so on. It is very important to note that the Governor’s Stay at Home order specifically lists outdoor exercise as a permitted essential activity. Parks are open. Citizens are encouraged to exercise outdoors. But of course we have to abide by the social distancing guidelines and park rules. It is critical for any members that come to our Park WODs to abide by these guidelines and rules before, during and after the Park WODs. We want to be a good example to our community and do our part in this whole pandemic.

CrossFit Support Your Local Box Fundraiser – This is an online competition put on by CrossFit. It is free though you can pay $20 and designate that payment to an affiliate 🙂 Register and get more information here.

Week of April 13 through 18

April 12th, 2020
by:

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

“Don’t be alarmed. You are looking for Jesus of Nazareth, who was crucified. He isn’t here! He is risen from the dead! – Mark 16:6 NLT

It is our hope and prayer that you are all safe and sound having a great weekend celebrating Easter. Chances are most of you will not be physically gathering with extended family to celebrate the Resurrection of our Lord. Most likely you are having to be extra creative to be able to gather virtually. May it still be a sweet time. Soon we will be able to end this unprecedented time of separation. In the meantime, we have a great week of workouts planned for you.

If any member has not gotten any equipment, then please contact us and we will get you some equipment. As most of you have noticed, all suppliers are out of equipment. We will continue to try to get more as it becomes available and make it available to our members.

Our #FTXHomeWOD workouts can be seen on Wodify and on the weekly member email. If anyone is not receiving the emails or doesn’t know how to access Wodify, please contact us. This next week consists of 6 WODs that can be done in any order (4A-4F). Each week we program accessory work on top of our regular WODs. This also can be accessed via Wodify. If you are going to do the accessory work this week, then we do suggest that you follow the WODs in order.

Here are your options for working out with us this week:

Zoom CrossFit Classes – These will be MWF at 6:30am and 5:30pm. These are full classes. Even if you will not do the WOD, you are encouraged to join to cheer or simply say “hello”. We all miss seeing each other, and this at least is one way to still connect. The first and last 5-10 minutes of these Zoom CrossFit classes will be reserved for “chit-chat” 😊. So join us! The Zoom meeting ID # and Password will be listed on Wodify.

Zoom Yoga Classes – These will be TTh at 6:00pm. Wanaki Shores-Navata is our yoga instructor! Please reserve your spot via Wodify. Reservations are open now. Please don’t reserve a spot unless you are planning on participating. We have 8 spots available per Zoom Yoga class. If no one reserves, the class will automatically be cancelled 1 hour prior to the start of the class. So, we need reservations in advance. The Zoom link with the meeting number will be listed in Wodify under the workout description for the Yoga program. See this video on how to do it – https://youtu.be/_pqFys3QGmU

Park WODs – We will continue to meet at 12:15pm and 4:30pm weekdays weather permitting. Please check our private FTX Athlete Community page on FB for the days we will do this. Also, look on the Wodify class schedule. Classes that will be at the park will be listed as such – “Park WOD”. As already mentioned, this is weather dependent. It is very important to note that the Governor’s Stay at Home order specifically lists outdoor exercise as a permitted essential activity. Parks are open. Citizens are encouraged to exercise outdoors. But of course we have to abide by the social distancing guidelines and park rules. It is critical for any members that come to our Park WODs to abide by these guidelines and rules before, during and after the Park WODs. We want to be a good example to our community and do our part in this whole pandemic.

CrossFit Support Your Local Box Fundraiser – This is an online competition put on by CrossFit. It is free though you can pay $20 and designate that payment to an affiliate 🙂 Register and get more information here.

He is risen!

April 12th, 2020
by:

Week of April 6 through 11

April 5th, 2020
by:

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

We struggle, we fight, we overcome!

We go into our 3rd Week of #FTXHomeWOD programming. We have some great workouts planned for you all and much more. Since the stay at home order was issued, we have worked hard to get all our members equipment for the at home workouts. As best as possible, everyone got the following:

  • A Dumbbell and/or a Kettlebell
  • One or more plates
  • A Slam Ball and/or a Medicine Ball
  • A jump rope
  • Rowers for those that cannot run

If any member has not gotten any equipment, then please contact us and we will do what we can. We will continue to try to get more equipment and make it available to our members.

Our #FTXHomeWOD workouts can be seen on Wodify and on the weekly member email. If anyone is not receiving the emails or doesn’t know how to access Wodify, please contact us. This next week consists of 5 WODs that can be done in any order. Each week we program accessory work on top of our regular WODs. This also can be accessed via Wodify. If you are going to do the accessory work this week, then we do suggest that you follow the WODs in order. In addition to the 5 WODs this week, we also programmed one day of extended running or rowing. We don’t usually program something like this because you all don’t come to FTX to just go back out and just run. You can do that at home on your own. But since everyone is stuck at home, this is a great time to program something like this. Running endurance is about as functional as it gets. That is most certainly part of what we want to develop in ourselves. We hope you enjoy the challenges we’ve set up for you for this upcoming week.

In addition to our regular programming, we also have the following:

Park WODs – We will continue to meet at 12:15pm and 4:30pm. Please check our private FTX Athlete Community page on FB for the days we will do this. Also, look on the Wodify class schedule. Classes that will be at the park will be listed as such. This is weather dependent. It is very important to note that the Governor’s Stay at Home order specifically lists outdoor exercise as a permitted essential activity. Parks are open. Citizens are encouraged to exercise outdoors. But of course we have to abide by the social distancing guidelines and park rules. It is critical for any members that come to our Park WODs to abide by these guidelines and rules before, during and after the Park WODs. We want to be a good example to our community and do our part in this whole pandemic.

Yoga Class – We will have a Yoga class for our members via Zoom. Our first one is this Tuesday at 6pm. See Wodify and our weekly email for more information. If we get good attendance, then we will add more!

CrossFit Support Your Local Box Fundraiser – This is an online competition put on by CrossFit. It is free though you can pay $20 and designate that payment to an affiliate 🙂 Register and get more information here.

Week of March 30 – April 4

March 29th, 2020
by:

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

We struggle, we fight, we overcome!

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

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

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

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

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

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

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

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

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

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

2A: Metcon (Time)

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

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

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

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

Record time taken each round, then total.

2B: Metcon (Time)

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

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

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

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

Strength / Skillwork for Monday/Tuesday

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

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

WOD for Wednesday, April 1

Choose one of the two options:

Dolores (Time)
150 Burpees For Time

Metcon (Time)
10 Rounds for time:

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

2C: Metcon (AMRAP – Reps)

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

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

2D: Metcon (Time)

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

Score = Time – 1s/Push-up completed

2E: Metcon (Time)

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

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

Strength / Skillwork for Thursday-Saturday

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

Week of March 23-28

March 22nd, 2020
by:

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

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

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

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

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

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

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

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

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

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

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

The FTX Team

WOD A: FTX KB FGB (AMRAP – Reps)

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

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

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

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

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

WOD B: Metcon (AMRAP – Reps)

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

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

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

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

Elements: Use 14/10# MB.

Equipment needed = Medicine Ball

WOD C: Metcon (Time)

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

4 Rounds for time of:

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

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

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

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

WOD D: Metcon (Time)

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

4 [5] Rounds for time:

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

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

Equipment needed is a single Dumbbell (DB).

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

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

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

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

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

WOD F: Metcon (Time)

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

5 Rounds for time of:

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

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

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

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

3/20/20 Update

March 20th, 2020
by:

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

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

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

Week of March 16-21

March 15th, 2020
by:

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

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

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

Health and Community

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

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

Specialty Classes This Week

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

Seven Sons Farm

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

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

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

Order here.

WOD Summary

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

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

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

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

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

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

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

Week of March 9-14

March 8th, 2020
by:

Nutrition 101 – Proteins/Amino Acids

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

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

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

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

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

Next: How does our body use carbohydrates?

Specialty Classes This Week

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

Seven Sons Farm

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

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

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

Order here.

WOD Summary

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

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

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

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

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

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

Week of March 2-7

March 1st, 2020
by:

Nutrition 101 – Carbohydrates, proteins and fats

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

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

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

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

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

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

Specialty Classes This Week

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

Seven Sons Farm

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

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

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

Order here.

WOD Summary

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

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

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

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

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

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

Week of February 24-29

February 23rd, 2020
by:

Nutrition 101 – The Calorie

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

Specialty Classes This Week

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

Seven Sons Farm

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

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

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

Order here.

WOD Summary

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

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

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

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

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

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

Week of February 17-22

February 16th, 2020
by:

Always Keep Learning

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

Specialty Classes This Week

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

Seven Sons Farm

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

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

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

Order here.

WOD Summary

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

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

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

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

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

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

Week of February 10-15

February 9th, 2020
by:

Specialty Classes This Week

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

Seven Sons Farm

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

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

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

Order here.

WOD Summary

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

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

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

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

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

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

Week of February 3-8

February 2nd, 2020
by:

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

Specialty Classes This Week

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

Seven Sons Farm

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

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

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

Order here.

WOD Summary

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

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

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

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

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

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

Week of January 27 through February 1

January 26th, 2020
by:

Specialty Classes This Week

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

Seven Sons Farm

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

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

Order here.

WOD Summary

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

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

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

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

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

Week of January 20-25

January 19th, 2020
by:

Specialty Classes This Week

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

Seven Sons Farm

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

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

Order here.

WOD Summary

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

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

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

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

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

Week of January 13 through 18

January 12th, 2020
by:

Specialty Classes This Week

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

Seven Sons Farm

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

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

Order here.

WOD Summary

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

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

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

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

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

Week of January 6 through 11

January 5th, 2020
by:

Specialty Classes This Week

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

Seven Sons Farm

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

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

Order here.

WOD Summary

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

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

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

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

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

Week of December 30 through January 4

December 29th, 2019
by:

New Year Hours

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

Specialty Classes This Week

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

Seven Sons Farm

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

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

Order here.

WOD Summary

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

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

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

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