GOAL SETTING FOR 2016
AS PART OF OUR ONGOING SELF IMPROVEMENT AND QUEST TO GIVE YOU THE BEST EXPERIENCE FOR YOUR MEMBERSHIP, IN 2016 WE ARE BE OFFERING FREE OF CHARGE 4 QUARTERLY GOAL SETTING SESSIONS WITH A COACH THAT IS ASSIGNED TO YOU.
COACH ASSIGNMENTS: have been made & if you have not heard from your coach or me then let us know asap and we will get you set up. If you have been contacted by your goals coach, and are not interested in participating please just respond and let the coach know.
LOOKING FORWARD TO A GREAT NEW YEAR AND SEE SOME NEW GOALS SET AND CRUSHED!
COMING UP AT INDESTRI
COACH TODD IS LOOKING FOR A TEAM FOR WINTERFEST! ANYONE INTERESTED PLEASE CONTACT HIM ASAP
If you are not competing, please think about volunteering as they could really use your help and this event takes place in our backyard! Register here: UG VOLUNTEER
UG Beach WOD 2016
The dates for UG Beach WOD 2016 have been announced! It’s time to start getting your teams together now as this event sells out very fast, and we have it on good authority that you’re not going to want to miss the 5th UG Beach WOD event this summer! Pencil July 8th – 9th – 10th in your calendars now and book the weekend off work!
IF YOU WANT TO REFINE YOUR GYMNASTICS SIDE OF YOUR MOVEMENTS THIS IS A GREAT SEMINAR TO ATTEND. ALEX IS COACH TO GAMES ATHLETES AND HAS COMPETED AT HIGH LEVELS OF GYMNASTICS. SEMINARS FROM COACHES WHO SPECIFY IN ONE FEILD REALLY HELP GIVE YOU A DIFFERENT LOOK AT YOUR MOVEMENT.
BUY YOUR SPOT NOW! LIMITED SPOTS OPEN AND IT IS NOW OPEN TO THE OUTSIDE MEMBERS
COMING TO INDESTRI:
A 2-day workshop that covers a variety of gymnastics-based strength and movement focusing on position and technique through a series of progressions for each exercise listed below.
This hands-on workshop is tailored for all level athletes and coaches to become more efficient and knowledgeable in their training, taking their workouts to the next level.
1st day (Handstands):
-shoulder mobility for proper alignment
-core and shoulder strength progressions
-handstand push-up (strict and kipping)
-handstand walk (freestanding and supported)
-the press to handstand
2nd day (Ring Elements & Muscle-ups):
-shoulder mobility for swinging mechanics
-strict pull-up & dip mechanics
-basic ring fundamentals
-skin the cat and accessories
-both strict & kipping muscle-ups
Spaces are limited
Workshop progressions and skills sheet will be provided ahead of time to save time on taking notes.
*All skill level athletes and fitness enthusiasts welcome*
For more information and event details and please contact:
Coming to Indestri :
Time:10:00 – 3:00 (each day )
Early Bird Pricing: $160/person
Weekend Event Price: $200/person
SEE SIGN UP LINK ON INDESTRI FB PAGE.
OR HERE: GYMNASTIC WORKSHOP AT INDESTRI
It’s the most exciting time of the year for all Crossfitters!
Registration for the 2016 Reebok Crossfit Games Open, began this week.
IT’S TIME! sign up! Open is upon us!
More details about the Open at Indestri this year will be coming soon!
We’re trying to decide what day to hold the Open WOD’s on at CFI, either Friday Night Lights, or go back to our Saturday’s like a few years ago. Please let us know which day is better for you.
Striker Class coming to CF Indestri
- We’re very excited to announce that Jay “Hardknoxx” Alexander will have a Striker… Boxfit and Conditioning class running out of CF Indestri beginning in February. For those who may not have met Jay or Kelly (or their son Jayden) yet, they normally hit a morning or noon WOD.
Jay and Kelly joined our CF Indestri family a couple months ago.
Kelly also happens to be Jen & Scott Nichol’s cousin. Jay has been working with Thorty and some of the guys for a little while now and interest has been growing. We’re excited that Jay will be using our space to offer a Striker… Boxfit and Conditioning class to anyone, member or non-member who is interested. Jay “Hardknoxx” Alexander
I have always been an athlete, but at a young age I discovered a passion for combat sports. Through my years training in boxing as well as Brazilian Jiu Jitsu, I have had the opportunity to train with and spend time in and out of the ring and octagon with some of the best fighters in Canada. I have worked corners for both boxing and Mixed Martial Arts competitions at the amateur and professional level and I myself have had 6 professional fights. Although I compete in the ring and octagon, I believe the type of training I can bring to the table is a great way to stay fit and have fun for everyone at any level. I look forward to helping people reach their fitness goals through fun and challenging classes that incorporate striking with heavy bags, body pads and hand pads.
- 6 professional fights between the boxing ring and MMA octagon
- Gold medal at Grappling Industry’s Jiu Jitsu tournament
- Gold medal at Niagara Open Brazilian Jiu Jitsu tournament Class details: Boxfit and Conditioning Classes – NO EXPERIENCE REQUIRED A high energy class that packs a punch! The one hour class incorporates striking with boxing and mixed martial arts style conditioning. Proving you don’t have to get hit, to get fit! Starting February 2nd, 2016 Tuesday morning 7:30-8:30 am
Thursday evening 7:00-8:00 pm
- Cost is $10/class for Indestri members and $15/class for non-Indestri members First class is free
10 pack class is $90 for members and $135 for non-members SPECIAL DEAL ***Boxing Gloves (choice of colour), hand wraps (choice of colour) and 10 classes for $150.00 for Indestri members and $195.00 for non- members (All prices include taxes).
Open Gym Times / New Class
Please remember to check Zen Planner for our open gym times. With Boot Camp and the new Striker class, there are a few times when the small gym is occupied by a class and is not available for open gym. Please refer to Zen Planner for those times.
We also want to thank everyone for remembering to sign in to classes lately. Please keep signing in, and if you’re unable to for any reason please let us know.
Our noon hour class has also been busy lately, we’ve been tracking the class attendance and are looking at adding a new class. Please let us know what your thoughts are, Here!
Lastly before we get in to the WODs of the Week, thank you to everyone who took the time to fill out the survey that went out last Sunday!
We appreciate your feedback!
AND NOW FOR THE
WEEK OF WODS
AT CROSSFIT INDESTRI
REMEMBER TO PICK UP YOUR CLOTHES.. TODD HAS BEEN LOOKING FOR A NEW WARDROBE
!!NOTE FIRST ONE TO EMAIL ME THE ANSWER TO THE THEME OF THIS WEEKS WOD TITLES GETS A FREE INDESTRI T-SHIRT
who will win this week at CrossFit indestri?
LAST WEEKS WINNER WAS SANDY GREENING
BE A LION
WEIGHTED PULL UPS
KIPPING PULL UPS
WOD: “Stan Smiths”
5 SQUAT CLEANS Rx 155/105 MRx 135/95
10 PUSH UP
10 ALT PISTOLS
FOAM ROLL OUT
STRENGTH DAY: “Sky Highs”
1.MAX HEIGHT BOX JUMPS
2. ACCUMULATE 5 MINS – OH FAT BAR HOLDS @ BODY WEIGHT
3. 100 FT FARMER CARRY 32/24
DB CURLS 3X20 EACH ARM
TURKISH GET UPS
WOD: “Wilkin’s Brooks”
10 MIN AMRAP
(pick your poison)
KB Goblet squat 24/16
DB thruster 35/20
SAND BAG – ZERCHER SQUATS
5 MOVEMENTS EVERY 30 SECS
IF YOU DROP THE WEIGHT ANY TIME DURING THE 10 MINS YOU WILL ADD
A PENALTY TO THE CASH OUT
PENALTY IS 6X15 SEC ON 45 SEC OFF ASSAULT BIKE
4X15 SEC ON 45 SEC OFF ASSAULT BIKE SPRINT
7X1 – HAP
WOD: “The Pump”
15 WALL BALLS 20/14
GLUTE HAM WORK
2X15 BANDED GOOD MORNINGS
2X5 GLUTE HAM PARTNER RAISES
WARM UP/ PREP: “Flight”
COACH LED AND SKILL BREAK DOWN
WOD: OPEN WOD 13.4
7 MIN AMRAP
3X30 SEC BANDED PLANK DISTRACTION (EACH SIDE)
WE ARE PROUD TO SAY THAT WHEELWOD OWNED BY CROSSFIT INDESTRI DID ALL THE PROGRAMMING FOR ALL THE ADAPTIVE ATHLETES AT WODAPALOOZA IN MIAMI. THIS WAS A FESTIVAL THAT CONTAINED 20,000 SPECTATORS & 1500 ATHLETES, REPRESENTING 16 COUNTRIES.