WORKOUTS FOR CROSSFIT INDESTRI JAN 11-17
CROSSFIT INDESTRI
WHERE YOUR FITNESS GOALS WILL BECOME A REALITY
IMPORTANT!!
SATISFACTION SURVEY 2016
It's important to us to always continue to improve. All of our members should be receiving a survey in your inboxes today. Please take a moment to fill out the survey!Please note that the survey will be kept confidential and through survey monkey we do not know who responds and no names are attached. We want you to be honest as feedback is the only way we can improve. If you do not receive a copy of the survey to complete please let us know and we will make sure you get a copy.
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GOAL SETTING FOR 2016
AS PART OF OUR ONGOING SELF IMPROVEMENT AND QUEST TO GIVE YOU THE BEST EXPERIENCE FOR YOUR MEMBERSHIP, IN 2016 WE WILL BE OFFERING FREE OF CHARGE 4 QUARTERLY GOAL SETTING SESSIONS WITH A COACH THAT IS ASSIGNED TO YOU.
UPDATE:
COACH ASSIGNMENTS WILL BE COMING TO YOU BY EMAIL AT TONIGHT,
FROM THIS EMAIL YOU WILL BE CONTACTED BY YOUR SPECIFIED COACH TO BOOK YOUR 1ST APPOINTMENT. YOU WILL HAVE 4 SESSIONS A YEAR EVERY QUARTER TO CONTINUE TO DEVELOP GOALS AND SET NEW ONES. THESE GOALS CAN BE ANYTHING YOU WANT TO ACHIEVE IN FITNESS AND HEALTH.
LOOKING FORWARD TO A GREAT NEW YEAR AND SEE SOME NEW GOALS SET AND CRUSHED!
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COMING UP AT INDESTRI
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If you are not competing, please think about volunteering as they could really use your help and this event takes place in our backyard! register here: UG VOLUNTEER
GYMNASTICS WORKSHOP
IF YOU WANT TO REFINE YOUR GYMNASTICS SIDE OF YOUR MOVEMENTS THIS IS A GREAT SEMINAR TO ATTEND. ALEX IS COACH TO GAMES ATHLETES AND HAS COMPETED AT HIGH LEVELS OF GYMNASTICS. SEMINARS FROM COACHES WHO SPECIFY IN ONE FEILD REALLY HELP GIVE YOU A DIFFERENT LOOK AT YOUR MOVEMENT.
BUY YOUR SPOT NOW! LIMITED SPOTS OPEN AND IT IS NOW OPEN TO THE OUTSIDE MEMBERS
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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It's the most exciting time of the year for all Crossfitters!
Registration for the 2016 Reebok Crossfit Games Open, begins this week.
Get ready to sign up! Thursday, January 14th, the Open is upon us!
More details about the Open at Indestri this year will be coming soon!
AND NOW FOR THE
WEEK OF WODS
AT CROSSFIT INDESTRI
!!NOTE FIRST ONE TO EMAIL ME THE ANSWER TO THE THEME OF THIS WEEKS WOD TITLES GETS A FREE BAR OF CLEAN SNATCH SOAP!!
who will win this week at crossfit indestri?
LAST WEEKS WINNER WAS TARA MCLELLAN!
EMAIL STOUTY@INDESTRI.COM
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MONDAY
STRENGTH:
FRONT SQUAT15 MINUTES TO ACHIEVE5X4 FRONT SQUATLast set HAP (Heavy as possible)
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WOD: "Captain Koons"
FOR TIME:TRIATHOLON250M SKI - 500M Rx25 Cal Bike - 50 Cal Rx250M Row - 500M RxAthletes will be staggered in groups of 2 and will cycle through 2 at a time.
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CASHOUT:
3X20BANDED TRICEP PRESS DOWNS
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TUESDAY
STRENGTH:
SNATCH7X1WORKING TO HEAVY SINGLE
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WOD: "Gogo Yubari"
21-15-9-6-3 - UNBROKEN
OH SQUAT Rx 135/95 MRx 115/75
T2B
**PENALTY**
IF BREAK ON OH THEN EVERY BREAK HAS AN 8 V-UP PENALTY
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CASHOUT:
COACH LED GROUP HIP MOBILITY
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WEDNESDAY
STRENGTH:
EMOM 12 MINS
WALL BALLS 20/14
@ 7-10 REPS
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WOD: "Santanico Pandemonium"
12 MIN AMRAP
3 STRICT PULL UPS
6 SIT UPS
9 BURPEE BOX JUMP OVERS
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CASHOUT:
DB FLY'S3X10
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THURSDAY
STRENGTH:
REVERSE DB LUNGE - FRONT FOOT ELEVATED ON PLATEALTERNATING3X10
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WOD: "Calvin Candie"
20 MIN EMOMODD MINUTE: 30 DUEVEN MINUTE: 15/12 CAL ROW
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CASH OUT:
3x8 CHIN UPSOR5X15 SEC CHIN UP HANGS
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FRIDAY
THIS IS COACH STEPH
STRENGTH:
15 MINUTE TO COMPLETE:
CLEAN & JERK
7X1
WORKING TO HEAVY SINGLE
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WOD: OPEN WOD 13.1 "Col Hans Landa"
7 MIN AMRAP
BURPEES TO TARGET
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CASHOUT:
PATNER STRETCHINGPNF QUADS & HAMS
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