WODs @ CrossFit Indestri for the Week of Feb 29-Mar 6
CrossFit INDESTRI
A FEW NOTES
MOBILITY CLASS
We have seen a good increase in mobility class and I would like to see more of you take the time to come in and work on your range of motion. Also with the Open we need to address the stress you are putting on your body (Mentally, Physically and some Emotional) This is a great way to address some "achy" areas. Today we had 12 out hope to see more next week!look after your body its the only one you have!
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STRENGTH & CONDITIONING CLASS
The Sunday 10:00am Class is now a Strength & Conditioning Class. We had the 2nd class Sunday and it has been a lot of fun with big classes. This Class will focus on strength work, lifting and finish each class with some conditioning work. It will come in all forms so be prepared to work and have fun! This is a great class to build strength and stability.
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STRIKER CLASS ADDED
Jay is adding a 3rd Striker Class to the schedule. Starting this coming Saturday, March 5th, Jay will be offering a class at 8am. If you haven't had a chance to get out and try one of Jay's classes you should. We have more details for both members and non-members at the front desk!
COMING UP AT CrossFit INDESTRI
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UG Beach WOD 2016
The dates for UG Beach WOD 2016 have been announced!
Registration is LIVE and selling out fast!
We have a few members looking for teams before Tuesday.
We have a few members who are still looking at putting in teams! Please use our Facebook page if your interested and we can help put some teams together.We have a discount code for any of our athletes looking to register.Use code : indestri2016 to save 10%. Thanks to UG for providing this for CFI athletes!
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COMING TO INDESTRI:
2016 REEBOK CROSSFIT GAMES OPEN
16.1 Recap
Well Dave Castro certainly pulled out an unexpected workout this week! Unexpected, but that's what we train for right?! The unknown and unknowable! We have to say we're really proud of everyone! As coaches and box owners, we get to see you push yourself daily in workouts at the gym, BUT the open brings out another side of you.It's one of the biggest reasons we encourage each of you to sign up. Because you go after something you normally wouldn't or you never thought was possible. We program a workout with a 65lb / 95lb OH Walking Lunge, and C2B, how many of you would opt to scale one or both of these movements? Yet this weekend, we saw people not only get their first ever C2B pull ups, but get multiples! It's awesome to see you step outside your comfort zone even further then you normally would.To those who completed your first ever Reebok Crossfit Games Open workout. Welcome to the Open the season! We look forward to seeing what Castro will pull out this coming Thursday.Just a couple quick things. DO NOT forget to go back online to games.crossfit.com and submit your score for 16.1 before tomorrow night! Also if for any reason you were unable to attend the open workout this weekend, and still need to do it, please get in touch with Steph or Jen ASAP and make arrangements to hit it.Looking ahead to next Saturday, we will begin the first heat at 10am. So please arrive at the gym prior too, with enough time to warm up (without interrupting the 9am Partner WOD ) and be ready to hit it. We will have a sign up board ready for you when you arrive. If you are unable to make it next Saturday, you MUST make arrangements with us, to have someone judge you at a different time. We are more then happy to do our best to accommodate having you judged at a different time, but you must keep in mind that we can not interrupt our regular classes to do so.The open season has begun….. Any guesses for what Castro will throw at us next??
16.2 Details for the OPEN
The following Dates and times will be the official CrossFit Indestri Open times:
We polled everyone, and based on the results we are doing a couple Friday nights and a few Saturdays, esp. since the last week falls on Good Friday, we will do the Saturday that week.
Dates are as follows :
Friday, Feb 26th @ 5:30pm - In the Books!
Saturday, March 5th @ 10am
Saturday, March 12th @ 10am
Friday, March 18th @ 5:30pm (Badass W.O.D Wear will be here)
Saturday, March 26th @ 10am **Easter Weekend ((This is also PURPLE DAY for Epilepsy Awareness so please wear your purple to show support!))
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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 a $25 gift Card to
GUSTAV'S CHOP HOUSE!
who will win this week at CrossFit indestri?
LAST WEEKS WINNER WAS Aron Knight!!
EMAIL ANSWERS TO STOUTY@INDESTRI.COM
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MONDAY: "Ramirez"
STRENGTH:
SH. PRESS5X550%-60%-70%-80%-70%
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WOD:
ROW 6X250 REST 1:1
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CASH OUT:
10 MIN CAP"ANNIE"50-40-30-20-10SIT UPDU
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TUESDAY: "Cho"
STRENGTH:
OH SQUAT7-7-5-5-ME50%-60%-70%-80%-70%
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WOD:
21-15-9HANG POWER CLEAN 135/95PUSH JERK 135/95
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CASH OUT:
TABATASUPERMAN/ HOLLOW BODY
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WEDNESDAY: "Guomundsson"
STRENGTH:
SNATCH PULLS5X380%-85%-90%-95%-100%
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WOD:
FOR TIME:
90 AIR SQUATS 2 BALL
9 MUSCLE UPS
9 THRUSTERS 135/95
80 AIR SQUATS 2 BALL
8 MUSCLE UPS
8 THRUSTERS 135/95
70 AIR SQUATS
7 MUSCLE UPS
7 THRUSTERS 135/95
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CASH OUT:
MOBILITY
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THURSDAY: "Smith"
STRENGTH:
HANG CLEAN5X550%-60%-70%-80%-70%
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WOD:
3 RDS FOR TIME1 MIN MAX DISTANCE SLED1 MIN REST1 MIN MAX CAL ROW1 MIN REST1 MIN MAX CAL ASSAULT BIKE1 MIN REST
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CASH OUT:
2X10 BARBELL ROLL OUTS..
FRIDAY: "Bailey"
16.2 CROSSFIT OPEN WOD!!
MOVEMENT PREP AND WOD
CASH OUT WILL BE A GAME!
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