WODs for the Week of FEB 15-21 @ CrossFit INDESTRI
CrossFit INDESTRI
FAMILY DAY HOURS
9-12 OPEN GYM
WOD 9:30-10:30AM
REGULAR HOURS WILL RESUME TUESDAY
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COMING UP AT CrossFit INDESTRI
BOWL FOR KIDS SAKE
We are hoping to register a few teams for Bowl for kids sake. The event raise money for Big Brothers & Sisters.
Dates are open between FEB 26 -March 10
Please Contact us if you want to participate and then we can book a few lanes to take part.
indestri@gmail.com
Its a great night out and an awesome charity to help anyway we can.
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RESEARCH STUDY
We have been Lucky enough to get involved with a research study from McMaster University and we are looking for Adults 60 years and older to examine the benefits of a new strength training program based on our methodology for older adults. They will receive 12 weeks of Personal Strength Training at Indestri and take part in 2 non-invasive assessments of physical function and quality of life before starting the training.
Please contact Bonnie Campbell if you have someone interested
bleithcampbell@gmail.com
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!
Registration opens Tuesday, Feb 25rd at 7pm!
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COMING TO INDESTRI:
2016 REEBOK CROSSFIT GAMES OPEN
**Note**
The times of re-doing wods or cutting into other classes just to get one more reps is gone and past. The new day of the Open is here where we come together celebrate our accomplishments and if you really feel you must do it again you will make arrangements with a judge and use open gym time to re-try. Please be aware of the regular programming and other members class time as well of all our coaches time. The open is about fun and community and lets remember that in 2016!
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.
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Therapy @ Crossfit Indestri
We have two fantastic therapists working at CFI. Monday's - Joanna Robinson, a registered massage therapist (Kit's wife) will be available to book appointments with from 10:30am - 12:00pm and 1:00pm - 3:00pm.Friday's - Sarah Hornby, a physiotherapist and registered massage therapist will be available to book appointments with from 9:30am - 12:00pm and 1:00pm - 3:00pmTaking advantage of having a therapy room at CFI is another great tool in your recovery. Let us know if you're looking to book an appointment, either in person at the desk, or via email indestri@gmail.comNot only for CFI members, if you have a family member or friend looking for therapy, we're more then happy to book an appointment for them as well.
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 CFI WOD JOURNAL!
who will win this week at CrossFit indestri?
LAST WEEKS WINNER WAS Nobody!!
the answer was Canadians that have made the CrossFit games. There was close answers but not the exact.
EMAIL STOUTY@INDESTRI.COM
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MONDAY: "SMOKE SCREEN"
ONLY 1 CLASS FROM 9:30AM - 10:30AM
OPEN GYM FROM 9AM - 12PM
STRENGTH:
BACK SQUAT7-7-5-5-5% - 50-60-70-80-70
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WOD:
COACH STOUTY CHOICEBRING YOUR GAME FACE :)
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CASH OUT:
MED BALL LATERAL TOSS3X30 (15 per side)
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TUESDAY: "JOLT"
STRENGTH:
SH.PRESS7-7-5-5-5% - 50-60-70-75-70 @ ME.
WOD:
20 MIN AMRAP5 PUSH JERK Rx 155/105 MRx 135/9520 DU10 KB SWING 24/1620 DU5 HSPU20 DU
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CASH OUT:
KB FARMER CARRY LADDER
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WEDNESDAY: "SIDEWAYS"
STRENGTH:
KB FLOOR PRESS5X7.
WOD:
21-15-9T2BFRONT SQUAT Rx 115/85 MRx 95/65.
CASH OUT:
LAT TWIST with BARBELL LUNGE5X20 (10 rep side)..
THURSDAY: "DEAD END"
STRENGTH:
CLEAN & JERK5X5%60-65-70-75-65.
WOD:
PARTNER WOD10RFTPartner A - 10 Cal ROWPartner B - 10 Alt DB SNATCH 35/20then switch .
CASH OUT:
MOBILITY - THORASSIC & HIP..
FRIDAY: "RANSACK"
SKILL\MOVEMENT PREP.
WOD: CrossFit OPEN WOD 13.2
5 SH2OH10 DEAD LIFT15 BOX JUMPS.
CASH OUT:
PLAY..
