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CrossFit Games Open at CFID – Week 2 Update

By: 94 Comments

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Week 2 of the CrossFit Games Open was exciting and tough. Open WOD 15.2 was about digging deep and forcing yourself to go on. It was incredible to watch our athletes push themselves to their personal bests. Remember to come out again this Friday evening at 5:30pm or Saturday at 10: to take on 15.3.

The top performer of 15. 2 who receive a prize from Grub Burger Bar are:

Rx Female:

1. Anne Marie Dillard

2. Virginia Nalle

3. Florie Glusman & Rachel Reider

Rx Male:

1. Francisco Barillas

2. Trace Hitt

3. Eyal Segal

Scale Female:

1. Kristen Gray

2. Stephanie Jones

3. Amanda McCord

Scale Male:

1. John Ulzheimer

2. Luis Boscan-Hendricks

3. Geoff Pope

 

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