Some Changes - Thursday, October 28th, 2021
Some Changes
We’re going to increase our class sizes to 16 as of next Monday. You may have also noticed in the past day or so that the x’s from the floor have been removed. Please continue to set up staggered and keeping distance from each other, most of the time we have to do this regardless because of the equipment we need, but please just keep that in mind when setting up, and on the rig please continue to face out (away from each other), this is not only so you’re breathing away from each other, but it’s also because the 4 end bars in each corner of the rig have fat bars above, if you face in when doing a pull up you will hit your head on the fat bar ( this has happened multiple times, so please face out), safety first.
Just a reminder that when not training the mask mandate is still required when inside the facility. We’ve heard that the mask mandate looks like it will remain in place until March 28th, 2022.
With the increase in two more athletes in each class, please also still remember that signing in for class is mandatory, as is signing out if you’re unable to attend. If you missed the blog post last week, we’ve set the system to allow you to sign out of class right up until class time.
We will also ask that you plan to be in classes for up to 60 mins again. The 45 min class times were necessary for us when we were limited to 10 people in the facility and with all the additional sanitization we were doing. Please know that everything will still be cleaned and sanitized after classes. But we feel cautiously comfortable enough with things now that it’s time to return to our 50 to 60 min class times.
We look forward to another couple steps closer to a more ‘normal’ pre-COVID CFI.
Thursday, October 28th, 2021
Focus:
Stage 1- 0 Pull ups: 3 sets of max hang from pull up bar with 1 minute rest between sets. Cash out: 5 reps 7 second struggle up.
Stage 2- 1 Strict Pull up Consistently: 4 sets of 10 challenging ring rows, followed by 45 second hollow hold
Stage 3- 5 Strict Pull ups Consistently: As many kipping pull ups in 5 minutes
Stage 4- 10/7 Strict Pull ups Consistently: 5 sets of 10 negative pull ups. Do a strict pull up and lower yourself down on a 10 count if possible.
Stage 5- 15/10 Strict Pull ups Consistently: 100 kipping pull ups for time.
WOD:
3 Rounds for Time
7 Front Squats 165/115
14 Ring Dips
21 cal
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