WODs @ CrossFit Indestri for the Week of March 7-13
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.Agin this week we had a great crowd, lets keep it up! mobility prevents injury, and that means a long life in exercise.
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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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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
16.2 Recap
Week number two of the 2016 Reebok Crossfit Games Open is almost wrapped up. Another great workout in the books. This one challenged us all in different ways, it was incredible to see so many of you push yourself in ways that you might not during a typical Monday to Friday WOD. That's part of the beauty of the open, we surprise ourselves, and as box owners we are so proud. People got their first T2B this weekend, they've finally linked DU's, and they've PR's their squat cleans.We are also extremely proud of Morgan & Brit. On the new services leader board this year, Morgan is currently the Fittest Female EMT Worldwide and Brit is currently the 4th Fittest Female Firefighter Worldwide!! Congratulations ladies!A few things. DO NOT forget to go back online to games.crossfit.com and submit your score for 16.2 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 tomorrow.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 at 10am! We will have a sign up board ready for you when you arrive.Next Saturday some of the ladies from Press Juice Co in Collingwood will be on site during the open workout! We stock Press Juice Co, at the gym. but if you haven't had a chance to try it yet, this will be a great opportunity. The benefits of pure, cold pressed, organic fruit and vegetables to repair and refresh body and soul are infinite and it’s something that both Miranda and Wispy ( Owners of Press Juice co ) are passionate about. Make sure you stop by an introduce yourself!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.Looking forward to seeing what Dave Castro will throw at us in 16.3….. We've had OH Walking Lunges, Burpees, Chest to Bar, Toes to Bar, DU's and Squat Cleans…. What are your guesses?
16.3 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 - In the Books!
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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The Therapy Room
The CF Indestri Therapy room is another great tool to use in your recovery.You can now book appointments with Joanna Robinson, Registered Massage Therapist on Monday's, andJennifer Redding, Registered Acupuncturist on Tuesday's.
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 Rich Meesters!!
EMAIL ANSWERS TO STOUTY@INDESTRI.COM
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MONDAY: "Chase"
STRENGTH:
BACK SQUAT3-3-3-3-360%-70%-85%-90%-95%
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WOD:
FOR TIME:100 WALL BALLS 20/1480 SIT UPS60 PUSH UPS40 BOX JUMPS 20/2420 CAL ROW/ 15 BIKE/SKI
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CASH OUT:
MOBILITY
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TUESDAY: "Sky"
STRENGTH:
EMOM 12 MINSSNATCH COMPLEXPULL, POWER , SQUAT - (Climbing Weight)
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WOD:
21-15-9KB SWINGS 16/24HSPURING DIPS
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CASH OUT:
30 RUSSIAN TWISTS
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WEDNESDAY: "Rubble"
STRENGTH:
BACK RACK LUNGE8-8-8-8-8% of back squat50%-55%-60%-65%-70%
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WOD:
30-20-10
DB ALT SNATCH 35/55
PISTOLS ALT
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CASH OUT:
ACCUMULATE 3 MIN PLANK
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THURSDAY: "Rocky"
STRENGTH:
SUMO DEADLIFT3-3-3-3-3% of Dead Lift - 60%-70%-75%-80%-85%
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WOD:
2km ROW
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CASH OUT:
SKIN THE CAT3X3
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FRIDAY: "Zuma"
16.3 CROSSFIT OPEN WOD!!
MOVEMENT PREP AND WOD
Predictions? post on FB or email the closest prediction will win a gift!
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