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03.09.15 WOD

By: 65 Comments

A.) Back Squat/Gymnastics

3x10
10@60%
10@65%
10@70%

*between sets work on strict pull ups.
*If you are efficient complete 5-10 each set.

B.) Conditioning
6 minute clock
-800m run
-10 burpees
-AMRAP hang power cleans (115/75)
rest 2 mins
6 minute clock
-800m run
-10 burpees
-AMRAP pull ups
rest 2 mins
6 minute clock
-800m run
-10 burpees
-AMRAP shoulder to overhead (115/75)

*score each AMRAP separately

New Schedule Starting Tomorrow

By: 32 Comments

Starting tomorrow March 9th,  we are implementing the following schedule:

* Note the schedule changes are in bold *

Monday: AM – 5:30, 6:30, 8:30, 9:30   PM – 12:00, 4:00, 5:00, 6:00, 7:00

Tuesday: AM – 5:30, 6:30, 8:30, 9:30   PM – 12:00, 4:00, 5:00, 6:00, 7:00 

Wednesday: AM – 5:30, 6:30, 9:30   PM – 12:00, 4:00, 5:00, 6:00, 7:00 (*Note no 8:30am class. Open Gym instead)

Thursday: AM – 5:30, 6:30, 8:30, 9:30   PM – 12:00, 4:00, 5:00, 6:00, 7:00

Friday: AM – 5:30, 6:30, 9:30   PM – 12:00, 4:00, 5:00, 6:00 (*Note no 8:30am class. Open Gym instead)

Saturday: AM – 8:15, 9:15, 10:30

Sunday: AM – Open Gym 10 – 12

03.06.15 WOD

By: 132 Comments

A.) Movement Prep

B.) Open Wod 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
 2 rounds of:
 10 overhead squats (95 lb / 65 lb.)
 10 chest-to-bar pull-ups

From 3:00-6:00
 2 rounds of:
 12 overhead squats (95 lb / 65 lb.)
 12 chest-to-bar pull-ups

From 6:00-9:00
 2 rounds of:
 14 overhead squats (95 lb / 65 lb.)
 14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds
*Score total reps



CrossFit Games Open Week 1 & CFID Sponsor

By: 304 Comments

grub-burger

Week 1 of the CrossFit Games Open at CrossFit Identity is in the books and it was a lot of fun! There were many inspiring performances including several people who set personal records (PR’s) for their clean & jerks. We are looking forward to the following four weeks where we will continue Friday Nigh Lights and getting rowdy on Saturday mornings as we cheer on our gym family. To make everything a bit more exciting we are pleased announce that Grub Burger Bar in Loehmann’s Plaza is CFID’s sponsor for the Open.

Grub has provided free meals, fries and shakes to the top male and female performers in both the Rx and Scaled divisions for each week of the Open. The first place male and female in each division receive a card for a complimentary burger, fries and shake. The second and third places receive a card for a complimentary fries or shake. Thank you Grub Burger Bar for the cheat meals!

Congratulations to the following top performers of Open 15.1

Rx – Female

1. Anna Marie Dillard

2. Virginia Nalle

3. Rachel Rieder

Rx – Male

1. Eyal Segal

2. Francisco Barillas

3. Trace Hitt

Scaled – Female

1. Stephanie Jones

2. Melissa Berbusse

3. Jenna Haire

Scaled – Male

1. Adam Schmidt

2. Luis Boscan-Hendricks

3. Gregg Palaian

CrossFit Games Open Week 1 & CFID Sponsor

By: 304 Comments

grub-burger

Week 1 of the CrossFit Games Open at CrossFit Identity is in the books and it was a lot of fun! There were many inspiring performances including several people who set personal records (PR’s) for their clean & jerks. We are looking forward to the following four weeks where we will continue Friday Nigh Lights and getting rowdy on Saturday mornings as we cheer on our gym family. To make everything a bit more exciting we are pleased announce that Grub Burger Bar in Loehmann’s Plaza is CFID’s sponsor for the Open.

Grub has provided free meals, fries and shakes to the top male and female performers in both the Rx and Scaled divisions for each week of the Open. The first place male and female in each division receive a card for a complimentary burger, fries and shake. The second and third places receive a card for a complimentary fries or shake. Thank you Grub Burger Bar for the cheat meals!

Congratulations to the following top performers of Open 15.1

Rx – Female

1. Anna Marie Dillard

2. Virginia Nalle

3. Rachel Rieder

Rx – Male

1. Eyal Segal

2. Francisco Barillas

3. Trace Hitt

Scaled – Female

1. Stephanie Jones

2. Melissa Berbusse

3. Jenna Haire

Scaled – Male

1. Adam Schmidt

2. Luis Boscan-Hendricks

3. Gregg Palaian

03.03.15 WOD

By: 23 Comments

A.) Strict Press

1-1-1-1-1

75%,80%,85%,90%,95%
*this is a suggested template
*score heaviest single completed


B.) Teams of 2

For Time:

50 push press (115/85)
50 box jump overs (24/20)
50 front squats (115/85)
40 push press (115/85)
40 box jump overs (24/20)
40 front squats (115/85)
30 push press (115/85)
30 box jump overs (24/20)
30 front squats (115/85)

*one person working at a time
*20 minute cap

Important Notice – Schedule Change Starting March 9th

By: 195 Comments

Starting March 9th we are implementing the following schedule:

Monday: AM – 5:30, 6:30, 8:30, 9:30   PM – 12:00, 4:00, 5:00, 6:00, 7:00

Tuesday: AM – 5:30, 6:30, 8:30, 9:30   PM – 12:00, 4:00, 5:00, 6:00, 7:00 

Wednesday: AM – 5:30, 6:30, 9:30   PM – 12:00, 4:00, 5:00, 6:00, 7:00 (*Note no 8:30am class. Open Gym instead)

Thursday: AM – 5:30, 6:30, 8:30, 9:30   PM – 12:00, 4:00, 5:00, 6:00, 7:00

Friday: AM – 5:30, 6:30, 9:30   PM – 12:00, 4:00, 5:00, 6:00 (*Note no 8:30am class. Open Gym instead)

Saturday: AM – 8:15, 9:15, 10:30