9:00 AM WORKOUT A.) Movement Prep B.) 3 RFT: -800m run -25 kbs (53/35) -25 wallballs (20/14) 10:00 AM WORKOUT Open WOD 15.1 & 15.1 A
2015 02 28
A.) Movement Prep B.) Open Wod 15.1 and 15.1 A 15 Minute running clock Rx division 9 minute AMRAP -15 TTB -10 Dead lifts (115/75) -5 Power snatches (115/75) then immediately into 15.1 A *With remaining time, establish a 1RM Clean and Jerk *2 total scores, amrap and max clean and jerk Scaled Division 15 minute running clock 9 minute AMRAP -15 knee raises -10 dead lifts (85/55) -5 power snatches (85/55) *ground to overhead is allowed in scaled division immediately into 15.1 A *With remaining time, establish a 1RM Clean and Jerk *2 total scores, am rap and max clean and jerk
2015 02 27
2015 CrossFit Games Open & CFID
CFID Community,
A reminder that tonight is the commencement of the CrossFit Games Open. You catch the announcement at 8pm here. While you are there you can sign up for the Open if you have not done so! Tomorrow’s workout will be the WOD announced this evening. Please remember to come out to our Friday Night Lights event tomorrow to do the WOD in a in-house throw down style format starting at 5:30. Feel free to come out an cheer on your friends too. We will be having some adult beverages after the workouts. This event is taking the place of the regularly scheduled classes on Friday evening for the next 5 weeks of the Open. Doors open at 4:30 if you would like to come early and warm up.
If you are not able to come in the evening, you will have the opportunity to be judged during the morning and noon classes on Friday, then again on Saturday during the 10am class.
Stay tuned for tomorrow’s WOD announcement!
2015 02 27
2015 CrossFit Games Open & CFID
CFID Community,
A reminder that tonight is the commencement of the CrossFit Games Open. You catch the announcement at 8pm here. While you are there you can sign up for the Open if you have not done so! Tomorrow’s workout will be the WOD announced this evening. Please remember to come out to our Friday Night Lights event tomorrow to do the WOD in a in-house throw down style format starting at 5:30. Feel free to come out an cheer on your friends too. We will be having some adult beverages after the workouts. This event is taking the place of the regularly scheduled classes on Friday evening for the next 5 weeks of the Open. Doors open at 4:30 if you would like to come early and warm up.
If you are not able to come in the evening, you will have the opportunity to be judged during the morning and noon classes on Friday, then again on Saturday during the 10am class.
Stay tuned for tomorrow’s WOD announcement!
2015 02 27
Reminder class times for tomorrow are as follows:
9:30 am,12:00pm,4pm,5pm and 6pm
We are canceling the early morning classes due to the harsh weather.
A.) Power Snatch 5-4-3-2-1 *increase weight each set B.) For Time: 100 burpees *EMOM perform 3 snatches (75/55)
2015 02 26
Hello CFID! Due to the harsh weather conditions we are going to be canceling our evening classes. The snow is supposed to start around noon and get progressively worse throughout the day. We do not want anyone to put themselves in harms way. We are still having class at 8:30,9:30 and 12:00. We are terribly sorry for the short notice. However, your safety is and always will be our number 1 priority. Thanks!!!!
2015 02 25
A.) Bench Press 1-1-1-1-1 *increase weight each set B.) 4RFT: -10 sdlhp (95/65) -15 wallballs (20/14) -20 push press (95/65)
2015 02 25