CROSSFIT INDESTRI WORKOUTS JAN 25-31
CROSSFIT INDESTRI TOOK THE ICE
THIS PAST FRIDAY AND SATURDAY A FEW BOYS FROM CROSSFIT INDESTRI TOOK THE ICE TO PLAY A LIL HOCKEY AND PUT THIER FITNESS TO THE TEST. THEY PLAYED HARD AND SHORT A FEW GUYS BUT ONE THING FITNESS DOESN'T DO FOR YOU.. IS SCORE GOALS :) THEY DID GREAT HAD FUN AND STOKED YOU GUYS WENT TO REPRESENT.
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COMING UP AT INDESTRI
THIS COMING WEEKEND IS UG WINTERFEST
COACH STOUTY WILL COVER TODD'S SATURDAY CLASSES
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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 VOLUNTEERWe have a couple teams competing this weekend. Hope to you guys out at the Tennis Stadium Saturday morning to cheer them on!
UG Beach WOD 2016
The dates for UG Beach WOD 2016 have been announced! It's time to start getting your teams together now as this event sells out very fast, and we have it on good authority that you're not going to want to miss the 5th UG Beach WOD event this summer! Pencil July 8th - 9th - 10th in your calendars now and book the weekend off work!
GYMNASTICS WORKSHOP
IF YOU WANT TO REFINE YOUR GYMNASTICS SIDE OF YOUR CROSSFIT 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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CROSSFIT OPEN 2016
It's the most exciting time of the year for all Crossfitters!
Registration for the 2016 Reebok Crossfit Games Open, began this week.
IT'S TIME! sign up! Open is upon us!
More details about the Open at Indestri this year will be coming soon!
We're trying to decide what day to hold the Open WOD's on at CFI, either Friday Night Lights, or go back to our Saturday's like a few years ago. Please let us know which day is better for you.
[embed]https://www.youtube.com/watch?v=q0nQvLJXFi8[/embed]
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Striker Class coming to CF Indestri
- We're very excited to announce that Jay “Hardknoxx” Alexander will have a Striker… Boxfit and Conditioning class running out of CF Indestri beginning in February. For those who may not have met Jay or Kelly (or their son Jayden) yet, they normally hit a morning or noon WOD.Jay and Kelly joined our CF Indestri family a couple months ago.Kelly also happens to be Jen & Scott Nichol's cousin. Jay has been working with Thorty and some of the guys for a little while now and interest has been growing. We're excited that Jay will be using our space to offer a Striker… Boxfit and Conditioning class to anyone, member or non-member who is interested. Jay “Hardknoxx” AlexanderI have always been an athlete, but at a young age I discovered a passion for combat sports. Through my years training in boxing as well as Brazilian Jiu Jitsu, I have had the opportunity to train with and spend time in and out of the ring and octagon with some of the best fighters in Canada. I have worked corners for both boxing and Mixed Martial Arts competitions at the amateur and professional level and I myself have had 6 professional fights. Although I compete in the ring and octagon, I believe the type of training I can bring to the table is a great way to stay fit and have fun for everyone at any level. I look forward to helping people reach their fitness goals through fun and challenging classes that incorporate striking with heavy bags, body pads and hand pads.
- 6 professional fights between the boxing ring and MMA octagon
- Gold medal at Grappling Industry’s Jiu Jitsu tournament
- Gold medal at Niagara Open Brazilian Jiu Jitsu tournament Class details: Boxfit and Conditioning Classes – NO EXPERIENCE REQUIRED A high energy class that packs a punch! The one hour class incorporates striking with boxing and mixed martial arts style conditioning. Proving you don’t have to get hit, to get fit! Starting February 2nd, 2016 Tuesday morning 7:30-8:30 amThursday evening 7:00-8:00 pm
- Cost is $10/class for Indestri members and $15/class for non-Indestri members First class is free10 pack class is $90 for members and $135 for non-members SPECIAL DEAL ***Boxing Gloves (choice of colour), hand wraps (choice of colour) and 10 classes for $150.00 for Indestri members and $195.00 for non- members (All prices include taxes).
Open Gym Times / New Class
Please remember to check Zen Planner for our open gym times. With Boot Camp and the new Striker class, there are a few times when the small gym is occupied by a class and is not available for open gym. Please refer to Zen Planner for those times.We also want to thank everyone for remembering to sign in to classes lately. Please keep signing in, and if you're unable to for any reason please let us know.Our noon hour class has also been busy lately, we've been tracking the class attendance and are looking at adding a new class. Please let us know what your thoughts are, Here!
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 3Fuel Shaker
who will win this week at CrossFit indestri?
LAST WEEKS WINNER WAS Aron Knight
EMAIL STOUTY@INDESTRI.COM
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MONDAY
STRENGTH:
SNATCH DEAD LIFTS5X570%-80%-90%-100%-110%(PERCENTAGES OFF 1 RM SNATCH)
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WOD: "RUBICON"
7 MIN AMRAP10 POWER CLEANS 135/9510 MOUNTAIN CLIMBERS
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CASHOUT:
TABATAHOLLOW BODY ROCKS
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TUESDAY
STRENGTH: "BRIGADE"
5 MIN EMOM3 STRICT PULL UPS 5 MIN EMOMKIPPING PULL UPS.
WOD:
10 RFT1 ROPE CLIMB3 HSPU5 RING DIPS
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CASHOUT:
GHD SIT UPS/HAMSTRING REBOUNDS2X20
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WEDNESDAY
STRENGTH:
OH SQUAT
1ST OF 10 @ 55/75
2ND SET OF 10 @ 65/95
3RD SET OF 10 @ 75/115
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WOD: "UNEXPECTED"
FOR TIME:100 DU80 KB SWING 24/1660 GOBLET SQUATS 24/1640 WALL BALL 20/1420 T2B40 PUSH UPS60 SIT UPS80 LUNGES100 DU.
CASHOUT:
HIP MOBILITY
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THURSDAY
STRENGTH:
ROW6X250 REST 1:1
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WOD: "REDEFINED"
15 MIN EMOMMINUTES 1-5 PUSH JERK @ 80% - 1 REPMINUTES 6-10 PUSH JERK @ 85% - 1 REPMINUTES 11-15 PUSH JERK @ 90% - 1 REP
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CASH OUT:
DB CURLS 3X15
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FRIDAY
WARM UP/ PREP: "INVOKE"
COACH LED
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WOD: OPEN WOD 11.1
10 MIN AMRAP30 DU15 POWER SNATCH Rx 75/55 MRx 64/45
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CASHOUT:
7 MIN EMOMSPRINTS TURF TO TURF X 2
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