CROSSFIT INDESTRI WORKOUTS 1ST WEEK OF DECEMBER
CROSSFIT INDESTRI
DECEMBER IS HERE!!
OUR STRENGTH CYCLE IS RUNNING WELL AND WE ARE 3 WEEKS OUT LEADING UP TO OUR FAVOURITE TEST PERIOD OF THE CROSSFIT TOTAL.
CFT IS ONE CLASS WHERE YOU COME IN AND HIT 3 LIFTS FOR A 1 REP MAX.. BACK SQUAT, DEADLIFT & SH PRESS.
THESE ARE IN THE MONDAY, WEDNESDAY & FRIDAY PROGRAMMING STRENGTH WORK EACH WEEK UNTIL WE GET TO THE CFT... SO MAKE SURE YOUR ATTENDING THOSE DAYS IF YOU CAN.
COMING UP AT INDESTRI
NEW GEAR FOR THE HOLIDAYS AND TO REP YOUR BOX!
NEW INDESTRI CLOTHING IN FROM STRIKE MOVEMENT. SOME HOODIES ARE IN AND OTHER SIZES PLUS 3/4 SLEEVES SHIRTS WILL BE COMING THIS WEEK.
I WEAR THIS CLOTHING DAILY AND IT LASTS LONGER THEN ANY ITEM OF CLOTHING IVE EVER OWNED. I HAVE GYM SHIRTS THAT I HAVE WORE WEEKLY SINCE I STARTED CROSSFIT AND STILL HAVE NOT STRETCHED, FADED OR SHRUNK.
IF YOU WANT TO ORDER SHOES OR OTHER GEAR WE DONT HAVE FEEL FREE TO USE CODE STOUTY101 AT CHECK OUT AND GET 10% OFF
CHECK OUT THE OTHER NEW ITEMS.. GREAT FOR XMAS GIFTS OR STOCKING STUFFERS OR JUST GREAT TO TREAT YOURSELF TO THESE AMAZING QUALITY PRODUCTS!
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GYMNASTICS WITH
COACH STEPH
THIS FRIDAY AT 6:30PM, COME LEARN SOME NEW SKILLS, BUILD STRENGTH AND GET BETTER AT MOVEMENT. GREAT SPECIALTY CLASS YOU CAN'T GET AT A REGULAR BOX!
JOIN IN ON THE FUN!!
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CROSSFIT INDESTRI 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!
GET YOUR TICKETS NOW!!
JUST ASK THE FRONT DESK OR COACH
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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
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JOSH MUDDE
AS MOST OF YOU PROBABLY HEARD WE HAVE A MEMBER AND GOOD FREIND OF MINE AND OTHERS AT THE BOX, JOSH MUDDE WITH US AND HE IS TRYING TO REPAIR A VERY BROKEN HEART. AT 4 HEART ATTACKS BY AGE OF 39 JOSH CAME TO US TO TRY TO GET HIS LIFE BACK ON TRACK. THIS PAST FRIDAY MORNING HE CAME TO THE GYM AND BEFORE HE COULD START THE BUY IN HE SUFFERED ANOTHER MAJOR HEART ATTACK.. HE IS VERY LUCKY (I THINK IT WAS FATE) THAT IN THE 7AM CLASS MEMBERS PATRICIA ROBINSON, CURTIS PETAHTEGOOSE AND KELLE BOTTING WERE THERE.. KELLE A PARAMEDIC, PATRICIA A NURSE PRACTIONOR AND CURTIS A FIRE FIGHTER IN TRAINING. THEY QUICKLY CAME TO JOSH'S AID AND BEGAN CPR IN A SITUATION THAT DID NOT LOOK TO HAVE A GOOD OUTCOME THEY STAYED PERSISTENT AND BY THE TIME THE PARAMEDICS & JOSH MADE IT TO THE HOSPITAL THEY WERE ABLE TO BRING HIM BACK TO LIFE. A VERY SCARY AND TRAUMATIC INCIDENT FOR US ALL.. THIS IS SOMETHING THAT COULD OF HAPPENED ANYWHERE LUCKILY IT HAPPENED WHERE IT DID.
WE ARE HAPPY TO SAY THAT THEY WOKE JOSH UP TODAY FROM A INDUCED COMA AND BECAUSE OF THE CPR PERFORMED BY THESE 3 HEROES HE HAS FULL BRAIN ACTIVITY AND A CHANCE TO LIVE. JOSH IS RESPONSIVE AND HAPPY TO BE HERE, THEY ONCE AGAIN FOUND MULTIPLE CLOTS IN AND NEAR HIS HEART. HE WILL BE NEEDING SURGERY BUT HOPEFULLY HE WILL BE ABLE TO GET HIS HEART FINALLY FIXED AND CONTINUE TO CHANGE HIS LIFE TO BE HEALTHY AND HAPPY. WE ARE SO HAPPY TO HAVE JOSH WITH US AND WHILE HE TAKES ON THIS LONG ROAD TO RECOVER WE WILL BE READY TO HELP HIM ANY WAY WE CAN.. THANK YOU TO YOU OUR AMAZING COMMUNITY AND ALL THE POSITIVE THOUGHTS THAT HAVE BEEN PASSED ALONG.
JOSH RUNS WITH HIS PARTNER JUSTINE A K9 REHABILITATION FOR "TROUBLED" DOGS, ABUSED ANIMALS AND PEOPLE WHO GIVE UP ON THIER PETS... HE GIVES ALL HIS HEART TO THESE ANIMALS. IF YOU WOULD LIKE TO LEARN MORE CHECK OUT THIS LINK:
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AND NOW FOR THE
Workouts for the Week at
CrossFit Indestri
FEATS OF STRENGTH IS COMING
FINAL DATE JANUARY 23rd DETAILS THIS WEEK!
ALSO WATCH FOR THE MONTHLY NEWSLETTER RETURNING THIS MONTH!
MONDAY:
STRENGTH:
5-3-1DEAD LIFT75%-85%-95%.
WOD: "BRAVEHEART"
2o MIN AMRAPPOWER CLEAN RX 135/95, MRX 115/7510 T2B15 WB 14/20.
CASH OUT:
2 MIN L-SIT/KNEE RAISE ON DB'S..
TUESDAY:
STRENGTH:
SNATCH BALANCE10X1.
WOD: "COZY HEART"
20 MIN EMOMMIN 1: 30 DUMIN 2: 4 HANG POWER SNATCH RX 115/85 MRX 105/75MIN 3: 20 SQUATSMIN 4: 10 BURPEES 2 PLATEREPEAT X 5.
CASHOUT:
MOBILITY..
WEDNESDAY:
STRENGTH:
BACK SQUAT5-3-175%-85%-95%.
WOD: "TENDER HEART"
21-15-9FRONT SQUAT 135/95CHEST 2 BAR.
CASHOUT:
30 BURPEES FOR TIME..
THURSDAY:
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THE CRUCIBLE... ASK COACH D
THEN
STRENGTH:
SPLIT JERK10-8-6-4-2ASCENDING WEIGHT TO - HEAVY BUT PERFECT.
WOD: "BRIGHT HEART"
FOR TIME:15 BURPEES15 SH2OH 135/9515 BURPEES15 SH2OH 135/9515 BURPEES15 SH2OH 135/95(11 MIN CAP- IF YOU FINISH BEFORE THE CAP YOU AMRAP DEADLIFT).
CASHOUT:
MEAT HEAD YOGA..
FRIDAY: BENCHMARK
STRENGTH:
5-3-1SH. PRESS75%-85%-95%.
WOD: "FUN SHINE"
"LYNNE"5 RDS FOR MAX REPSBENCH PRESS @ BWMAX PULL UPS(17 MIN CAP).
CASHOUT:
2 MIN MAX EFFORT KB SWINGS..
