Congratulations to CFI athletes Coach Sarah, Crystal, Sandy + Scott Brown, who all competed in a Masters Competition today at CrossFit Orangeville.

Crushing it!  Crystal finished 3rd in the 35-44 division, Scott finished 5th in the 45+ division, Sandy finished 7th in 45+ and Coach Sarah tied for 3rd in the 45+ division and after a surprise tiebreaker workout, finished 4th overall!

Way to go crew amazing job all around!

Strength

Floor Press

1RM

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EMOM x8

6 Sh.Press @ 60%

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Barbell Roll Out

3-3-3-3-3

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Conditioning

16 min AMRAP

6 Burpee high box tower up and over

12 Db plank pull through 35/20

24 Db Russian Twists 35/20

36 Sit ups

48 Goblet Squats 35/20

Congratulations

The 2019 Open season is coming to an end. Monday night at 8pm all scores have to be submitted. The leader board however will not be official until all the scores are validated by all affiliate owners around the world on Wednesday.

But for us, we wrapped up our 2019 Open season this past Friday night with 19.5 followed up a little pot luck. Thank you to everyone who brought yummy eats!!

Congratulations to everyone who competed in the open + thank you to everyone who helped out. Judging, setting up, cleaning up, etc!

We hope you take some time to recover from the 5 weeks, + reflect on what you’ve learned during the open. For some, it might be some things you need or want to work on, for others it might be that you’re capable of more than you think. Whatever it is, if it’s important to you, it’s a good idea to write it down + now use it to set out goals in your training.

As always, it’s been a fun 5 weeks! We’re inspired by the work you guys have put in, + extremely proud!

Monday, March, 25th, 2019

Focus:

Back Squat
1 @ 75%
1 @ 85%
1+ @ 95%

WOD :

E3MOM FOR 5 RDS
15/12 CAL
10 DEVIL PRESSES 35/20
5 BURPEE OVER Db

Level 2

E3MOM FOR 5 RDS
13/10 CAL
7 DEVIL PRESSES 35/20
5 BURPEE OVER Db

Level 1

E3MOM FOR 5 RDS
10/7 CAL
7 DEVIL PRESSES
5 BURPEE OVER Db

Cash Out:

Coaches Choice

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Check back each night at 8pm for the next days WOD
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Contact us:
Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5
Phone: (705) 444-0006
Follow us on Instagram @crossfit_indestri

Squat, Press, Pull and Rotate
Sunday Fun

STRENGTH:

Bulgarian Split Squat
10/10/10

Db Bench Press
6/6/6/6

Elevated Ring Rows
5/5/5/5
superset with
10L/10R Lateral Med Ball wall throws

WOD :

You’ll have to show up to find out

Cash Out:

Coaches Choice

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Check back each night at 8pm for the next days WOD
.
Contact us:
Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5
Phone: (705) 444-0006
Follow us on Instagram @crossfit_indestri

Strength:

BACK SQUAT
5 @65%
5 @75%
5+ @85%

DEADLIFT
1-1-1-1-1-1-1-1-1-1
10 REPS TO FIND A HEAVY

CONDITIONING:

FOR TIME:
27 Cal
37 Air Squats
1 Bear Crawl dumbbell pull through 35/20
21 Cal
31 Air squats
1 Bear Crawl …
15 Cal
25 Air Squats
1 Bear Crawl …
9 Cal
19 Air Squats
1 Bear Crawl…

CASH OUT:

Roll out and Stretch

REMINDER CFT tomorrow
( Monday )

FOCUS:

Bulgarian Split Squats
10-10-10-10-10

Single Leg Russian Dead Lifts
10-10-10-10-10

Strict Weighted Pull Ups
4-4-4-4
super set
Db Rows
10-10-10-10

CONDITIONING:

6 Tabatas in 29 minutes

Tabata
Thrusters (95/65 lb)

1 minute Rest

Tabata
Push-Ups

1 minute Rest

Tabata
Front Squats 95/65

1 minute Rest

Tabata
Sit-Ups

1 minute Rest

Tabata
Row

1 minute Rest

Tabata
Kettlebell Swings 24/16

Reminder CrossFit Total Tomorrow

Goal or Resolutions

Do you create New Years Resolutions or set goals for the upcoming year ahead? What’s the difference? A goal is a specific achievement, ( get a pull up, or run half marathon.) A resolution is a permanent change in your life, something you keep doing daily. ( Stop drinking, eat green veggies at every meal, etc.)

Whether you have goals or resolutions, or both. It’s important to keep them realistic. Don’t set the standard so high that it’s unable to do/reach. Or set the timeline too sort. If you’re goal is to get a Muscle up for example. Let’s first make sure you have a pull up, + a chest to bar pull up. If you don’t, then let’s look at revisiting the timeline. That’s not to say you shouldn’t keep that goal, but let’s set some more attainable steps between.

We want you to be successful! Whether your goals or resolutions revolve around the gym, if there is anything we can do to help you achieve them in 2019, let us know. We’re here to help!

Reminder that we’re closing on Monday at 1pm for New Years Eve + will reopen New Years Day for a 10:30am WOD only.

Have a fun + safe New Years Eve!

Invited if you want to:

Side note here from coach Stouty,

I will be tackling the hero work out CHAD at 8:00am during open gym on the small side. The workout is 1000 Step-Ups with 45lb pack on. We have a small group forming and if you want to join feel free. The workout is to be done with a 45lb pack on but you can do it in a vest as well, with out any weight or we can hand you a sand bag. I will be doing this as vest push ups to box.

The workout was originally posted by my boss and director of training for CrossFit, Dave Castro. Castro served with him in the Navy and Chad’s Wife (Sarah Wilkinson) is a Seminar Staff L2 & L1.

At Chad’s funeral his wife Sarah mentioned to Castro that Chad had once done 1000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua. Castro decided to celebrate Chad’s life with friends, Boz + Hobart by doing this workout + since CrossFitters all over the world have been doing Chad to honour American Hero Chad Wilkinson.

Chad Wilkinson, Husband, Son, Father

Focus:

Movement Prep
– Clean
– OH Squat
– Thruster
– Shoulder tap
– T2B

WOD : 31 min clock

0:00 – 10:00 (10 min AMRAP)
20 Box Jumps
19 OH Squats 75/55
20 Shoulder taps ( plank position)
19 V- Ups

2:00 Min Rest

12:00 – 21:00 (9 min AMRAP)
31 Lateral hops over bar
31 Thrusters 45/35
12 T2B
12 C2B

1:00 Min Rest

22:00 – 31:00 9 minutes ( For time & Load)
365 DU or singles
31 Cal
20 kb Swings 32/24
19 Goblet Squats 32/24
Find 1 RM Clean with remaining time..

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Cash Out:
Coaches Choice

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Check back each night at 8pm for the next days WOD

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Contact us:

Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5

Phone: (705) 444-0006

Sunday Strength is where we develop Stability, Balance and Power.

FOCUS:

Sh. press
2-2-2-2-2-2

Push Press
1-1-1-1-1-1 (Finish 1RM)

Front Squat
2-2-2-2-2

WOD:

For Time: 
50 Calories  
5 Burpees
10 Push Press, 65% of 1RM 
40 Calories
4 Burpees
8 Push Press, 65% of 1RM 
30 Calories
3 Burpees
6 Push Press, 65% of 1RM 
20 Calories  
2 Burpees
4 Push Press, 65% of 1RM 
10 Calories
1 Burpees
2 Push Press, 65% of 1RM