CrossFit Indestri Workouts for the Dec 21-25
HOLIDAYS AT CROSSFIT INDESTRI
IT'S BUSY WEEK AND IT WOULD BE EASY TO CUT OUT YOUR WODS, EAT TONS OF CRAP AND THEN PLAY CATCH UP AFTER NEW YEARS... BUT WHY?
YOU ARE BUSY ALL YEAR AND ALWAYS FIND A TIME TO MAKE IT TO WORK OUT, SO I EXPECT TO SEE ANYONE IN TOWN DURING THE HOLIDAYS, IN THE BOX!
WE HAD A BIG SATURDAY THIS WEEK AT THE PARTNER WOD AND IT WAS GREAT TO SEE EVERYONE ENJOYING THE TIME TOGETHER. (EVEN SAW THORTY IN AND HIT A WOD? BEEN AWHILE)
THIS WEEK AT INDESTRI IS .... WELL BASICALLY AN ASS KICKER OF A WEEK
Congratulations Larisa
Hard work and determination pays off and you're proof of that! Everyone at Crossfit Indestri is very proud!!Larisa placed third in the World Cup at Val d'Isere in women's downhill Skiing, her second career World Cup podium. Larisa trains with Chad and on her own here at Indestri. We love having her here and are always so inspired by her work ethic!!
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Alexkazam Gymnastics Workshop
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 handstand2nd 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-upsSpaces are limitedWorkshop 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:alex@alexkazamgymnastics.com
Coming to Indestri :Feb 6-7thTime:10:00 - 3:00 (each day )Early Bird Pricing: $160/personWeekend Event Price: $200/personSEE SIGN UP LINK ON INDESTRI FB PAGE.
OR HERE: GYMNASTIC WORKSHOP AT INDESTRI
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Holiday Gym Hours
Monday, Dec 21st to Wednesday, Dec 23rd - regular hours. Thursday, Dec 24th - Gym will close at 1:00pm Friday, Dec 25th - Closed Saturday, Dec 26th - Open 9am - 12pm for the Frogman WOD!
REGULAR HOURS 27, 28, 29 & 30
Thursday, Dec 31st - Gym will close at 1:00pm Friday, Jan 1st - Closed
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INDESTRI NINJA WARRIOR?
Coach Todd is busy in his workshop making some wicked new toys for all the CFI girls and boys!
ANY GUESSES WHAT IT IS?
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PRESS JUICE CO.
The Press fridge is stocked with lots of amazing goodness for you to get before or after classes!
Ayurvedic WaterEnergetic ImmunityPress PlayCocoa Cashew MilkshakeLemon Ginger Shots
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ZAVI TRIBE FOODS
THE FOOD IN THE FREEZER CAN NOW BE PAID VIA CASH, CREDIT, DEBIT OR CHEQUE. PLEASE BE SURE TO ADD TO YOUR ACCOUNT IF YOU ARE TAKING FOOD HOME. THE FREEZER IS RESTOCKED TO HELP YOU DURING THIS BUSY SEASON.
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NEW YERAR'S EVE AT INDESTRI
LOOKING FOR FAMILY OR JUST A LAID BACK ACTIVITY FOR NEW YEARS? WITH MANY FAMILIES AND PEOPLE TAKING LESS OF A CHARGE AT NEW YEARS CELEBRATIONS AS THE MORNING STILL COMES AND SO DO THE LITTLE ONES. WE WILL BE HOSTING SOME MOVIES, KIDS ACTIVITIES AND A PLACE TO JUST KICK BACK AND WATCH SOME FAMILY MOVIES ON THE PROJECTOR. BRING YOUR OWN SNACKS AND STUFF TO SIT ON, FRIENDS AND FAMILY ARE ALL INVITED.
DECEMBER 31ST 7PM-12AM
CROSSFIT INDESTRI 200 MOUNTAIN ROAD
COLLINGWOOD, ON.
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AND NOW FOR
THE WORKOUTS OF THE WEEK
AT CROSSFIT INDESTRI
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MONDAY
LOL THIS MADE ME LAUGH A LONG TIME....
1 HSPU, 2 DEADLIFT RX 225/155 MRX 185/135, 3 BURPEES, 4 T2B, 5 PUSH UPS, 6 C2B, 7 WALL BALLS 20/14,8 V-UPS, 9 BOX JUMPS 20/24 STRENGTH: 5 sets of Clean Complexclimbing weight:Hang Clean PullHang Power CleanHang CleanJerk DriveJerk** do not drop the bar until jerk is finished**.
WOD: "BALLS OF HOLLY"
3RFT10 CAL BIKE / SKI ERG / 15 CAL ROW20 BOX JUMPS 20/2430 V-UPS.
CASH OUT:
10 MIN EMOM6 PISTOLS..
TUESDAY
1 HSPU, 2 DEADLIFT RX 225/155 MRX 185/135, 3 BURPEES, 4 T2B, 5 PUSH UPS, 6 C2B, 7 WALL BALLS 20/14,8 V-UPS, 9 BOX JUMPS 20/24, 10 KB SWINGS 24/16
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MOBILITY & WARM UP.
WOD: "ELF TEARS"
50 CAL ROW or 25 CAL ASSAULT50 DEAD LIFTS 135/9540 CAL ROW40 HPC 135/9530 CAL ROW30 FRONT SQUAT 135/9520 CAL ROW20 PUSH JERK 135/9510 CAL ROW10 CLUSTERS 135/95.
CASHOUT:
MEAT HEAD YOGA
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WEDNESDAY
1 HSPU, 2 DEADLIFT RX 225/155 MRX 185/135, 3 BURPEES, 4 T2B, 5 PUSH UPS, 6 C2B, 7 WALL BALLS 20/14,8 V-UPS, 9 BOX JUMPS 20/24, 10 KB SWINGS 24/16, 11 GOBLET SQUATS 24/16
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STRENGTH:
10 MINS: EVERY 90 SECONDS1 SNATCH BALANCE1 OH SQUAT
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WOD: "SANTA'S SAC OF SADNESS"
10 MIN AMRAP1 POWER SNATCH1 HANG POWER SNATCH2 OHS
REST 2 MINS
10 MIN AMRAP7 HSPU1 ROPE CLIMB.
CASH OUT:
SH. SERIES..
THURSDAY OPEN 6AM-1PM
MOBILITY & WARM UP.
WOD: "SEASON BEATINGS"
AKA 12 DAYS OF XMAS
WOD IS PERFORMED THE SAME AS THE SONG. 1 - 1,2 - 1,2,3 - 1,2,3,4 - 1,2,3,4,5 ECT
YOU HAVE 3 HOURS TO COMPLETE:1 HSPU2 DEADLIFT RX 225/155 MRX 185/1353 BURPEES4 T2B5 PUSH UPS6 C2B7 WALL BALLS 20/148 V-UPS9 BOX JUMPS 20/2410 KB SWINGS 24/1611 GOBLET SQUATS 24/1612 MAN MAKERS 35/20
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FRIDAY
CLOSED FOR XMAS
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SATURDAY - FROGMAN
YOU HAVE 3 HOURS....9am-12pm
"A Frogman's Christmas"For time:100 dead hang pull-ups250 push-ups500 sit-upsBIKE/RUN 3 miles
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