FTX 2019 New Year Challenge

Sign up today here. It’s free! Our challenge starts today (Monday 1/21) and lasts 4 weeks ending on Friday, 2/15.
Use this challenge to increase your awareness of the importance of good rest, increased hydration and avoidance of sugar. And of course enjoy the added challenges from 1 of our 5 areas of focus: strength, gymnastics, endurance, nutrition and “I love burpees”.

Specialty Classes Today

FTX Gold (65+) – 2:30 pm

Strength / Skillwork

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

WOD

Five 3-minute rounds of:

• 10 front squats 145/95#
• 10 box jumps 30/24″
• Row for max calories

Rest 3 minutes between rounds.

Rx = As written
Rx+ = 185/125# / 36/30″ Box
Score = Cals rowed (Record each round)

For large classes stagger as needed. Pick a weight on front squats that you can do unbroken at a decent pace.

Elements

Five 3-minute rounds of:

• 10 KB goblet squats 45/30#
• 15 box jumps 20″/18″
• Bike for max calories

Rest 3 minutes between rounds.

Rx = As written
Rx+ = 60/45# / 24/20″ Box
Score = Cals Biked (Record each round)

Upcoming Events

FTX 2019 New Year Challenge – Monday, January 21 through Friday, February 15
Our free 4 week challenge starts this week!

Perform our 3 core daily tasks – Rest, H2O and No Sugar.
AND
Choose to do category specific challenges in one of the following areas:

• Strength
• Gymnastics
• Endurance
• Nutrition
• I love burpees

You will find specific instructions for each of the daily tasks in their respective “guides” on the Wodify Rise App.
Register for the challenge here and then download the Wodify Rise App and sign-in. Join the fun today!

SMR Clinic

Saturday, February 2nd, 2019. 12pm-2pm.

Upper Body – 12pm-1pm
Lower Body – 1pm-2pm

2 hours = $20 / 1 hour = $10 / Unlimited Members can do both hours for $10.

Take care of your body! You work out hard, and you also need to recover well! This is like getting a two hour full-body massage.

Black Ops 3: Partner Competition

Saturday, February 9th, 2019. Our 3rd Annual Black Ops Partner Competition. Great for Beginners to Advanced athletes! Get more information here.

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 next day’s WOD here the day before.

This week we will be doing the 3rd and final week of our current 5-3-1 Strength cycle. This week’s WODs lean towards heavier weights. Make sure that you scale accordingly. Picking the right weight to do on these MetCons like this is essential. Nothing will bring about results like working intensely with a heavy load, but you do not want to compromise on quality of movement and range of motion. Be safe and smart. Also, the weights for this week are for the most part selected so that each round/set in the WODs is done unbroken. These WODs are designed so that you’d rest between exercises or during the given rest periods. If you can’t do the sets unbroken, reduce your weight.

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!

Getting ready for the 2019 CrossFit Open

The Open starts in a month. This is a fun worldwide challenge over a 5 week period. Register here.

Specialty Classes Today

Family WOW! – 10:00 am

WOD

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks 55/35#
14/12 cal. row

See Wodify for all the variants and scaling options.

Upcoming Events

SMR Clinic

Saturday, February 2nd, 2019. 12pm-2pm.

Upper Body – 12pm-1pm
Lower Body – 1pm-2pm

2 hours = $20 / 1 hour = $10 / Unlimited Members can do both hours for $10.

Take care of your body! You work out hard, and you also need to recover well! This is like getting a two hour full-body massage.

Black Ops 3: Partner Competition

Saturday, February 9th, 2019. Our 3rd Annual Black Ops Partner Competition. Great for Beginners to Advanced athletes! Get more information here.

Strength / Skillwork

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

Bulgarian Split Squats
8-8-8
Those new to CrossFit and those that haven’t been lifting 3+x/week skip the split squats.

WOD

5-4-3-2-1 reps for time of
Rope climbs
Clean and jerks

Increase weight on the clean and jerk each round.
Rx
Men: 95-115-135-155-175 lb.
Women: 75-85-95-105-115 lb.

Rx+
Men: 145-165-185-205-225 lb.
Women: 115-125-135-145-155 lb.

Elements

3 Rounds for time of:
15 KB Hang Clean and Jerks 20/15s
15 Ring Rows
300m Row

Rx – As written
Rx+ – 35/25s, Pull-ups
(C&Js are with 2 KBs)

Specialty Classes Today

Yoga – 11:00 am

Strength / Skillwork

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

Good Mornings
8-8-8

WOD

“Elements Fight Gone Bad”

3 Rounds For Total Reps in 17 minutes.

• KB Goblet Squats 20/15#
• Slam Balls 20/16#
• Step-ups 20″
• DB Push-press 20/15s
• Row (Cals)
• 1-minute rest

FTX 2019 New Year Challenge

Sign up today here. It’s free! Starts 1/21, last 4 weeks and ends on 2/15.

Specialty Classes Today

FTX Gold (65+) – 2:30 pm

Strength / Skillwork

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

Dumbbell Flies
10 – 10 – 10

WOD

Rx
18-15-12-9-6-3 reps of:
Handstand push-ups
Kipping L pull-ups

Rx+
21-18-15-12-9-6-3 reps of:
Handstand push-ups
L pull-ups

If you have any shoulder issues, then this will probably be too much volume. Scale by replacing set of 18 with 500m Row.

Elements

Rx
15-12-9-6-3 reps of:
Push-ups
Ring Rows
Hanging Knee Raises

Rx+
15-12-9-6-3 reps of:
Shoulder push-ups
Jumping tuck pull-ups

If you have any shoulder issues, then this will probably be too much volume.  Scale by replacing set of 15 with 300m Row.

Specialty Classes Today

Yoga – 7:30pm

Fuel your body with clean meats, dairy and other fresh farm food!

Next delivery is this Saturday, January 19th. Order by tonight Tuesday, January 15th.
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.

Strength / Skillwork

None today. Get ready to get filthy!

WOD

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

40:00 time cap / 1 Pood = 35 lbs.
Females: 20″, KB = 25#, BB = 35#, Wall Ball 14#

Elements

Do a scaled version of the main WOD. Here are 3 ways to scale it, going from easier to harder.
Easier – Do 1/2 the reps
Medium – Eliminate 3-4 of the movements.
Harder – Do all, but partition the movements into 2 sets of 25 for each exercise versus 1 set of 50.
In the comments of your score, put which version you did.

Strength / Skillwork

Shoulder Press
8-8 / 5-5-5+ / 5
BB-50% / 65-75-85% / 65%
Also do, 2 sets of (10 front shoulder raises, 10 side shoulder raises and 10 seated lateral shoulder raises. Do the 10-10-10 reps for the 3 exercises without rest in between. Rest 2 minutes between sets. Skip the raises if you are newer or haven’t been lifting 3+x/week.

WOD

Do either the WOD or Speed/Power, but not both.

WOD

100 Double-Unders
75 Calorie Row
50 Calorie Bike
25 Long Shuttle Runs (1st to last beam)

Go in any order. 500 singles in lieu of D/Us is Rx as well.

Speed/Power

6 Rounds of:
3 Hang Snatch @ 80%
3 Back Squats (same wt.)
6 Over box Jump, 24/20″
Rest 1:00

Elements

Do the WOD today.

Upcoming Events

SMR Clinic

Saturday, February 2nd, 2019. 12pm-2pm.

Upper Body – 12pm-1pm
Lower Body – 1pm-2pm

2 hours = $20 / 1 hour = $10 / Unlimited Members can do both hours for $10.

Take care of your body! You work out hard, and you also need to recover well! This is like getting a two hour full-body massage.

Black Ops 3: Partner Competition

Saturday, February 9th, 2019. Our 3rd Annual Black Ops Partner Competition. Great for Beginners to Advanced athletes! Get more information here.

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 next Saturday, January 19th. Order by this Tuesday, January 15th.
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 next day’s WOD here the day before.

This week we will be doing the 2nd week of our current 5-3-1 Strength cycle. You will notice that on each of the strength days during the second half of the week we have also programmed an accompanying secondary lift. During this cycle we really want to push some strength gains in time for this year’s CrossFit Open, which starts at the end of February. Last week on a couple of days we gave people the option to focus on strength or cardio on a couple of the days. We start Monday with 2 choices for you all, and then move into Tuesday with the classic “Filthy Fifty”. Wednesday through Friday will have WODs hitting different areas each day. And we finish with the CrossFit Open 18.1 WOD. Over the next month leading up to the Open we will throw in several prior Open WODs to help getting us all ready for this year’s Open.

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!

Specialty Classes Today

Family WOW! – 10:00 am

Strength / Skillwork

None today

WOD

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest three minutes between each round.

Elements

“Barbie”

4 Rounds for time:
15 Push-ups
20 Ring Rows
30 Leg Lifts
40 Walking Lunges (1ct.)
50 Jumping Jacks
*2-minutes rest after each round*

Rx+ = 5 Rounds
Rx = 4 Rounds

Upcoming Events

SMR Clinic

Saturday, February 2nd, 2019. 12pm-2pm.

Upper Body – 12pm-1pm
Lower Body – 1pm-2pm

2 hours = $20 / 1 hour = $10 / Unlimited Members can do both hours for $10.

Take care of your body! You work out hard, and you also need to recover well! This is like getting a two hour full-body massage.

Black Ops 3: Partner Competition

Saturday, February 9th, 2019. Our 3rd Annual Black Ops Partner Competition. Great for Beginners to Advanced athletes! Get more information here.

WOD

The CrossFit Total

1 Rep Max each of:

• Back Squat
• Shoulder Press
• Deadlift

or

Burn! 46

39 intervals of 1 min each
Score each section separately
Heart rate will be yellow to red. Rest periods should lower heart rate by at least 10%. There’s no additional rest between sections.

– Section 1 –
Intervals 1-15 = 15:00
4x EMOM – 15 Box Jumps 24/20″
Rest 1:00
4x EMOM – 15 RKBS
Rest 1:00
4x EMOM – 10 Burpees
Rest 1:00
Score is 160 reps minus any reps not completed.

-Section 2 –
Intervals 16-30 = 15:00
1:00 Goblet Squats
1:00 Push-ups
1:00 Rest
Score is # of reps
Rx 35/25# KB & Push-up to Yoga Block
Rx+ 55/35# KB & Palm release push-up

– Section 3 –
Intervals 31-39 = 9:00
2x through of
1:00 DB Thrusters
1:00 DB Lunges (1ct)
1:00 DB Jump Squats w/ DBs
1:00 Burpees
1:00 Rest
Score is # of reps
Rx 20/15#
Rx+ 30/20#

Specialty Classes Today

Yoga – 11:00 am

Strength / Skillwork

None today

WOD

No measure

Start w/ SMR
Perform reach test and 27 position squat test
2:00 of Quad Roll
2:00 of Lat Roll
2:00 of Adductor Roll
2:00 of Glutes Roll
2:00 of Hipflexor on KB
2:00 of Shoulder Roll
Perform reach test and 27 position squat test again
———–
3 Rounds of: (No measure)
15 GHD Hip/Back Ext
5-15 GHD Sit-ups
10 Glute Bridges w/ wt.
5/5 Hanging rotations on pull-up bar

Elements and Alternate WOD

We recommend the main WOD, but if you have to get a good Burn! well…

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.

Please welcome Carol Matthias to our coaching staff

Carol has been with FTX for almost 6 years! In that time she has grown much with CrossFit and developed a passion for the impact it can have on people’s lives. She has coached at CrossFit Glen Ellyn for 2 years and also has her SMR Master Level certification. Please welcome our long time member to now being on the training staff!

Specialty Classes Today

FTX Gold (65+) – 2:30pm

Strength / Skillwork

Back Squat
8-8 / 5-5-5+ / 5
BB-50% / 65-75-85% / 65%

Bulgarian Split Squats
8-8-8

WOD

15:00 Partner AMRAP
One partner rows while the other does:

• 15m Bear Crawl
• 15 Wall Ball 20/14# 10’/9′
• 15m Broad Jumps*

* Do 3 Burpees every 3 jumps
Alternate who’s rowing after each round of crawl/wall ball/jumps
Score = Meters Rowed + (meters and reps of last round of crawl/wall ball/jumps)

Elements

Do today’s main WOD. Scale Wall Ball as needed.

Please welcome Carol Matthias to our coaching staff

Carol has been with FTX for almost 6 years! In that time she has grown much with CrossFit and developed a passion for the impact it can have on people’s lives. She has coached at CrossFit Glen Ellyn for 2 years and also has her SMR Master Level certification. Please welcome our long time member to now being on the training staff!

Specialty Classes Today

Yoga – 7:30pm

Strength / Skillwork

Deadlift
8-8 / 5-5-5+ / 5
BB-50% / 65-75-85% / 65%

Weighted Ring Rows
Ring Rows with feet on a box and a plate on chest/abs.
10 – 10 – 10
Have a partner place plate on chest abs. This should be a strict ring row.

Good Mornings
8-8-8

WOD

21-15-9 reps for time of: (10:00 cap)
Snatches 95/65#
Box jumps 20/18″

Rx – As written
Rx+ – 115/75#, 24/20″

Elements

For time:
30 Cal Row
20-16-10 of:
Alt. DB Snatch 30/20#
Step-ups 20″
30 Cal Bike

Strength / Skillwork

Bench Press
8-8 / 5-5-5+ / 5
BB-50% / 65-75-85% / 65%

Dumbbell Flies
10 – 10 – 10
Ensure full ROM

WOD

For time: (Cap 15:00)
30 overhead walking lunges 45/25# plate
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges

Rx – As written
Rx+ – GHDs instead of sit-ups. Be careful! Do NOT do this unless you did at least 50 GHD situps last week.

Elements

For time: (Cap 15:00)
20 walking lunges
20 hanging knee raises
20 sit-ups
20-cal. row
20 sit-ups
20 hanging knee raises
20 walking lunges

Rx – As written.
Rx+ – 30 reps/cals of each movement

Upcoming Events

SMR Clinic

Saturday, February 2nd, 2019. 12pm-2pm.

Upper Body – 12pm-1pm
Lower Body – 1pm-2pm

2 hours = $20 / 1 hour = $10 / Unlimited Members can do both hours for $10.

Take care of your body! You work out hard, and you also need to recover well! This is like getting a two hour full-body massage.

Black Ops 3: Partner Competition

Saturday, February 9th, 2019. Our 3rd Annual Black Ops Partner Competition. Great for Beginners to Advanced athletes! Get more information here.

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, January 19th. Order by Tuesday, January 15th.
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 next day’s WOD here the day before.

We are starting a new 5-3-1 Strength cycle this week. You will notice that on each of the strength days during the first half of the week we have also programmed an accompanying secondary lift. During this cycle we really want to push some strength gains in time for this year’s CrossFit Open, which starts at the end of February. The WODs during the first half of the week are meant to go hard and fast and involve a chipper, a for time couplet and an AMRAP. Thursday can be done with lower intensity for a great active recovery day or with greater intensity for a great cardio day. On Friday’s menu you have a choice between a strength or cardio focus. Saturday is a classic CrossFit Benchmark with a focus on bodyweight movements – Barbara!

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!

Upcoming Events

Saturday, February 9th, 2019. Our 3rd Annual Black Ops Partner Competition. Great for Beginners to Advanced athletes! Get more information here.

Strength / Skillwork

Front Squat
10-10-10-10
45-55-65-75%

WOD

15:00 AMRAP
3 Rope Climbs
15 Hang Cleans
45 Double-Unders

Rx+: as written, 115/75#
Rx: 1 Rope per round, 85/55#, 150 Singles

Elements

22:00 AMRAP
8 Ring Rows
20 Lunges
8 Cal. Row
20 Goblet Squat, 35/25#

Upcoming Events

Saturday, February 9th, 2019. Our 3rd Annual Black Ops Partner Competition. Great for Beginners to Advanced athletes! Get more information here.

Strength / Skillwork

Deadlift
10-10-10-10
45-55-65-75%

WOD

Class-Wide Team WOD: # of athletes x reps in the WOD + a bag holder
(One athlete must hold a bag overhead for 1:00, switch EMOTM. If they need to bring the bag down everyone must stop doing reps until they lift the bag up again. )

• 25 Indian Sit-ups
• 50 Russian KBS
• 50 KB Figure 8 w/ uppercut
• 50 BB Push-press
• 50 KB Lunges (any hold)
• 50 Wall Balls
• 25 MB Squat Clean

40/30# Bag, 35/25# KB, 75/45# BB, 20/14# MB

Elements

4 Rounds, For TIme:

• 30 Russian KBS, 30/20#
• 30 KB Lunge
• 30 KB Presses, Alt. every 5 reps

Specialty Classes

No Yoga today. We will have Open Box instead at 11am.

Strength / Skillwork

Rope Climb

WOD

No Measure

Tempo Gymnastics Day, 4 Rounds
1 Front Lever* – Max Hold
1 J-Hook Rope Climb
3 /3 Pistols (weighted if able)
1 Max Set of Dragon Flags**
1 Spanish Wrap Rope Climb
3 Russian Dips *** (Scaled: Banded Dips)
1 Legless Rope Climb (scaled: G2S)

*Both legs tucked, 1 leg Tucked, Both legs bent but out

** Dragon Flag Progressions

***Russian Dip

Elements

:30 Intervals, 6x through
Ball Slams, 20/15#
Step-ups
Ring Rows
Burpees
Wall Balls, 14/10#

Happy New Year

Specialty Classes

FTX Gold (65+) – 2:30pm

WOD

Our annual tradition of starting off the year with Fran continues.

Fran
For time complete
21-15-9 of:

• Thrusters 95/65#
• Pull-ups

Elements/Alternate WOD

45:00 AMRAP
(WOD heart rate will be solid yellow/red)

• Row 300m
• 20 Russian KB Swings
• 10 Ball Slams
• 5 Pull-up
• 3 DB Man-makers

Rx+: 45/30# KB, 30/20# SB, Pull-ups, 30s/20s DB
Rx: 30/20# KB, 20/15# SB, Jumping, 20s/12s DB

New Year Hours

We are closed on Tuesday, New Year’s Day. All other class times for the rest of the week as usual.

New Year Hours

We close early today on Monday, 12/31 at 6:30pm. The last class on Monday is 5:30pm. We are closed on Tuesday, New Year’s Day. All other class times as usual.

WOD

“Brehm”

For time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

Elements

2 Rounds For time:
10 Burpees
20 Goblets Squats 55/35#
20 HR Push-ups
20 Cal. Bike
10 Ground to Standing on Rope

Rx – As written
Rx+ – 3 Rounds, (May do 2 Rope Climbs instead of Ground to Standing)

New Year Hours

We close early on Monday, 12/31 at 6:30pm. The last class on Monday is 5:30pm. We are closed on Tuesday, New Year’s Day. All other class times as usual.

Upcoming Events

Specialty Classes This Week

Yoga – No Yoga this week. We will have Open Box during on Thursday at 11:00am.
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, January 19th. Order by Tuesday, January 15th.
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 next day’s WOD here the day before.

This is another shortened week and we remain off cycle. We’ll end the year with a Hero WOD and start the New Year, as we always have, with Fran! You’ll get plenty of rope climbing in this week.

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!

Specialty Classes

Family WOW! Class – 10am

Strength / Skillwork

Ft. Squat
8-8-8-8
50-65-75-85%

WOD

“DT”

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

Elements

5 Rounds for time:

• 15 KB Deadlifts 70#/55#
• 12 RKBS 55/35#
• 9/9 KB Strict Press 20/15#

Rx – As written
Rx+ – 100#/70#, 60/45#, 30/20#

New Year Hours

We’ll close early on the New Year’s Eve, with our last class being at 5:30pm. We are closed on the New Year’s Day. All other classes as usual.

Strength / Skillwork

Snatch
8-5-3-1-1-1-1
Work on form. If you are new to the snatch, then practice components thereof. Those that have been at FTX for a while should really being doing SQUAT snatches versus power snatches. You’ll never really get better if you stay in your comfort zone. Quality of movement over weight.

WOD

2:00 of:
-Cal Row 14/12
-Max. # of over the rower burpees
Rest 2:00
2:00 of:
– Cal Bike 14/12
– Max. # of Walking Lunges (2ct)
Rest 2:00
2:00 of:
-Cal Row 14/12
– Max. # of over the rower burpees

Score = Total Burpees + Walking Lunges (2ct)

Large classes do heats 2:00 apart.

Elements

Do main WOD today.

Specialty Classes

Yoga – 11am

Strength / Skillwork

Deadlift
8-8-8-8-8

Good Mornings
8-8-8
Stay light. Really concentrate on form.

WOD

18-15-12-9-6-3 reps for time of (Cap 25:00):
Thrusters 75/55
Power snatches 75/55
Toes-to-Bars

Rx+ = As written
Rx = 55/45, Hanging Leg Raises

This triplet is designed to be performed at high intensity. The load is light and the reps decrease each round, so athletes can push the pace and try to hold on until the end. Choose loads and toes-to-bars modifications that allow you to do large sets and minimize rest breaks.

Elements

18-15-12-9-6-3 reps for time of (Cap 25:00):
DB Thrusters 20/12s
Alt. KB Snatches 25/20#
Hanging Knee Raises

Rx+ – As written
Rx – Leg Raises instead

Specialty Classes

FTX Gold (65+) – 2:30pm

Strength / Skillwork

Muscle-up or pull-up progression
Max set of bar and/or ring M/Us

WOD

4 Rounds for time of:

• 4 Cleans
• 8 Pull-ups
• 16 yard (2 beams) Bear Crawl Bag Drag
• 32 Calorie Row

Rx+: 155/105# BB, Strict pull-up, 50/30# Bag
Rx: 115/75# BB, Kipping allowed, 30/20# Bag
Crawl and Drag: The main technique is to have the bag between your feet when you are on all 4s, Reach back with 1 arm to the top of the bag and pull it forward and thump it as far forward as you can and then bear crawl past it until it is between your feet again.

Elements

4 Rounds for time of:

• Row 600m
• Bike 1 mile
• 40 Step-ups 16″/12″
• Rest 1:00

We are closed on December 24th and 25th.
Enjoy this time with your family and friends.

Christmas Hours

We are closed on the 24th and 25th. No childcare for 10am class on the 26th. All other classes as usual.

Upcoming Events

Specialty Classes This Week

Yoga – Thursday at 11:00am.
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, January 19th. Order by Tuesday, January 15th.
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 next day’s WOD here the day before.

This is a shortened week and we are still off cycle. We will continue working on pull-ups/muscle-ups depending on where you are on the spectrum. We will do some lifting with sets consisting of higher reps. 

Wednesday through Friday consists of a good range of WODs that will hit your full body and various energy systems. We finish off the week with a classic Hero WOD – DT!

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!

Christmas Hours

No Open Gym today on Saturday the 22nd from 12:00pm to 1:30pm. We will be closed on December 24th and 25th. No childcare on Wednesday the 26th. All other hours next week as usual.

Strength / Skillwork

Muscle-up Progression
Max set of Bar or Ring Muscle-ups

WOD

7:00 AMRAP
20 dumbbell push presses 35/20#
40 double-unders or 120 singles

Rx: As written
Rx+: 50/35# and D/Us only.

We just did this one on 11/28. Use your previous time as a goal to beat. Having this goal should help you increase intensity appropriately. A big part of a WOD like this, especially when it comes to shoulder fatigue, comes down to a mental game. See how much further you can push yourself as compared to before. It’s a short WOD. So hit this one accordingly.

Elements

3 Rounds for time: (25:00 cap)
Row 1000m
20 DB Push-presses 30/20#
20 Scotty Bobs 30/20# 1ct
20 Ring Rows
20 Hanging Knee Raises
100 Singles

Christmas Hours

No Open Gym on Saturday the 22nd from 12:00pm to 1:30pm. We will be closed on December 24th and 25th. No childcare on Wednesday the 26th. All other hours next week as usual.

Strength / Skillwork

Rope Climb Skillwork
Rope Climb for time

WOD

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Elements

Do main WOD and scale as needed.

Specialty Classes

Yoga – 11:00am

Strength / Skillwork

Hang Snatch
2-2-2-2-2-2-2
45-55-65-75-80-85-85%
Focus on form before trying to go heavier.

WOD

“So a Dumbbell walked into a Bar…”
21-15-9 of:
BB Hang Snatch
DB Thrusters
BB Hang Clean
DB Renegade Row (1-ct)
[NO DROPPING DBs / Properly load bars]

Rx+: 115/75#, 45/30# DBs
Rx: 85/55#, 30/20# DBs

Elements

15:00 AMRAP
10 Calorie Bike
20 Leg Lifts
10 DB Push-press, 30s/20s
20 Lunges

Specialty Classes

FTX Gold 65+ – 2:30pm

Strength / Skillwork

Muscle-Up Progression
TAKE YOUR TIME!
3 Rounds of:
5 Belly Button to Bar Kip
5 Jumping Bar M/U
5 Russian Dips
:05 False Grip Hang on the rings
5 Ring M/U “head-butt” transitions
[Max attempt M/U or Pull-up or Hard Ring Row]

Do the Russian Dips from 2 plyo boxes or the Matador Bars. Use your feet as needed to help push off the floor to progress the exercise. https://www.youtube.com/watch?v=SqWNEmK9oek

Max. Set of Bar and/or Ring M/Us

WOD

4 Rounds for time of:
1 Rope Climb
8 HSPUs
12 K2E
20 Air Squats

Elements

6 Rounds for time of:
10 Push-ups
15 Hanging Knee Raises
20 Air Squats

Specialty Classes

Yoga – 7:30pm

Strength / Skillwork

Max T2B in 1 min.
Max. Box Jump Height

WOD

“The Chief”

5 Cycles of:
Max rounds in 3 minutes of:

135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1:00 between cycles

Elements

Do main WOD, but instead of a barbell clean do 6/6 KB Clean. Note weight used on KB in notes. And newer people should consider doing 3-4 cycles versus 5.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

WOD

The 12 Days of Christmas FTX 2.0

1. Rope Climb
2. Strict Pull-ups
3. DB Thrusters 45/30s
4. Ball Slams 50/30#
5. T2B
6. Box Jumps 24/20″
7. Burpees
8. KBS 55/35#
9. Wall Ball 30/20#
10. Calorie Row
11. Snatches 115/75#
12. TGU 55/35#

Rx: 30s/20s DB, 30/20# SB,  Hanging Leg Raise,  35/25# KB, 20/14# MB, 95/65# BB

Rep scheme is to the tune of the 12 Days of Christmas Song.

On the first day of Christmas… 1 Rope Climb
On the second day of Christmas… 2 Strict Pull-ups and 1 Rope Climb
On the third day of Christmas… 3 DB Thrusters, 2 Strict Pull-ups and 1 Rope Climb
and so on…

Elements

12 Days of Christmas for Elements!

1. Jumping C2B Pull-up
2. Ring Rows
3. Bench/Box Dips
4. Box Jumps, 20/18″
5. Prisoner Squats (1.5 rep)
6. Leg Lifts
7. Push-ups
8. Flutter Kicks (2-ct)
9. Air Squats
10. Oil Drills
11. Lunges (2-ct)
12. Burpees