CROSSFIT INDESTRI WORKOUTS FOR WEEK OF NOV 1ST 2015
HALLOWEEN FUN AT
CROSSFIT INDESTRI
WE HAD A GREAT TURN OUT LAST WEEK EVERYDAY. IT'S GREAT TO SEE PEOPLE TAKING REST DAYS AND KNOWING WHAT THEIR BODY IS CAPABLE OF AND WHEN IT NEEDS A REST.
WE ARE NOW MOVING INTO NOVEMBER AND THE HOLIDAY SEASON WILL BEGIN. LETS REMEMBER "EVERYTHING IN MODERATION" IS A GREAT WAY TO SURVIVE THE ENDLESS CAKES, COOKIES AND ADULT BEVERAGES... DO YOUR BEST BUT DONT BEAT YOURSELF UP ABOUT IT EITHER.
COMING UP AT INDESTRI
ENTIRE MONTH OF MOVEMBER
INDESTRI IS STARTING A MOVEMBER TEAM THIS MONTH.
SIGN UP HERE: INDESTRI STASHYOU DO NOT HAVE TO BE MALE TO BE PART OF THE TEAM AND YOU DO NOT HAVE TO GROW A MUSTASH OR BEARD. ALL YOU HAVE TO DO IS SUPPORT A CAUSE THAT IS IMPORTANT TO ALL OF US!
NOVEMBER WEEK OF 9-13
HERO WEEK
In honour of remembrance day and the fallen soldiers that fought and continue to fight for our freedoms, we will be taking on a week of HERO workouts. More info to come next week.
ON NOVEMBER 11TH WE ASK YOU TO WEAR RED AND WILL BE SURE TO TAKE A MOMENT OF SILENCE BEFORE EACH WORKOUT STARTS.
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GYMNASTY
STEPH WILL BE BACK THIS FRIDAY AT 6:30 TO TEACH GYMNASTICS TO ANYONE LOOKING TO UP THIER MOVEMENT AND BODY AWARENESS AS WELL AS A GREAT WAY TO BUILD STRENGTH.
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HOLIDAY PARTY
SAVE THE DATE OF DECEMBER 11TH AT 7PM AT
BLUE MOUNTAIN GOLF & COUNTRY CLUB.
TICKETS ($30.00) WILL BE AVAILABLE FOR PURCHASE THIS WEEK AND TICKET INCLUDES DINNER AND DRINK PLUS A CHANCE TO WIN SOME COOL PRIZES AND THE YEARLY AWARDS! PLUS JUST A GREAT TIME TO HAVE FUN!
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FOURS HOCKEY
MIKE JACKSON AND ROTARY CLUB ARE AT IT AGAIN WITH THE 2ND ANNUAL "FOUR" HOCKEYIF YOU WANT TO JOIN TEAM INDESTRI - MEN & WOMENCONTACT ARON KNIGHT OR IAIN BUTLER
Workouts for the Week at CrossFit Indestri
THANK YOU LEANNE MACKLE FOR CREATING THIS INCREDIBLE FLAG FOR THE BOX!!
MONDAY: NICE HAIR STEPH
STRENGTH:
10 MIN EMOM3 FULL CLEANS**ascending weight**.
WOD: "LEVIATHAN"
FOR TIME:50 PISTOLS -MOD BOX PISTOL40 WALL BALLS -RX 20/14 MOD 14/1030 DU - MOD 60 SINGLE LEG (30 L/30R)20 PUSH UPS10 HANG POWER CLEAN- RX 185/135 MRX 155/105 MOD 95/65.
CASH OUT:
3 x ME L-sit HANG..
TUESDAY: WHERE'S DANNY Z?
STRENGTH:
3X30 SEC HAND STAND HOLD10X1 HANDSTAND NEGATIVE5-4-3-2-1 HAND STAND PUSH UP.
WOD: "MIND BUSTER"
CLOCK START AT 0:0012 MIN EMOM1ST MIN: ROW CAL2ND MIN: BURPEES3RD MIN: DU4TH MIN: REST13:00 MINUTE START100 PULL UPS** every break 10 sit ups**.
CASHOUT:
SHOULDER MOBILITY..
WEDNESDAY: WHO WORE IT BETTER? 
STRENGTH:
5X10BENCH PRESS.
WOD: "INTIMIDATOR 305"
14 MIN AMRAP11 BACK SQUAT 155/10522 V-UPS.
CASHOUT:
5 MIN PLANK HOLD..
THURSDAY: THIS IS HOW RAY GOT ALL HIS CANDY
STRENGTH:
10 MIN EMOMSNATCH DEAD LIFTHANG SNATCH PULLHANG POWER SNATCHOHS.
WOD: "SUPERMAN"
"ASK DILLON".
CASHOUT:
3 x 1/2 BW SLED PUSH ..
FRIDAY: BENCHMARK
CONDITIONING: "BIZARRO"
6 x 25om ROW rest 1:1WITH partner.
WOD: "KAREN"
FOR TIME:150 WALLBALLS 20/14.
CASHOUT:
HIP & ANKLE MOBILITYcouch stretchbanded distraction..
“We are eliminating the word Can’t and replacing it to WILL!!
We will do this not by avoiding movements but by progressing to them”
Stouty
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