WODS OF MARCH 14-20 @ CROSSFIT INDESTRI
CrossFit INDESTRI
A FEW NOTES
SQUAT CLINIC 2
SQUAT CLINIC PART 2 WILL BE MARCH 19TH AT 10AMWE WILL CHECK PROGRESS FROM THE FIRST CLINIC AND THEN SPLIT INTO GROUPS OF FIRST TIMERS AND SECOND TIMERS. SECOND TIMERS WILL BEGIN TO BUILD ON THIER TECHNIQUE AND FIRST TIMERS WILL ADDRESS THE PROBLEMS AND START FRESH!COACH STOUTY & COACH TODD AKA FUN TODD
.
WEATHER IS TURNING.. THAT MEANS RUNNING!
PLEASE BRING CLOTHES TO RUN IN AS ONCE THIS WEATHER MAKES ITS SELF PERMANENT WE WILL BE GETTING BACK OUT ON THE RUN REGULARLY, THAT MAY REQUIRE A HOODIE OR TRACK PANTS INCASE ITS COLD. BUT NO SNOW MEANS RUNNING!!LOOKING FORWARD TO 5KM, MILE TIME TRIALS, 800, 400, 200 REPEATERS AND THE BRIDGE RUN!
.
COMING UP AT CrossFit INDESTRI
EASTER WEEKEND HOURS
FRIDAY REGULAR HOURS EXCEPT NO 6:30PM CLASS- GYM WILL CLOSE AT 6:30pm
SATURDAY - 9:00AM CLASS & 10:00-1:00PM OPEN
SUNDAY - CLOSED
MONDAY - TBD
.
COMING TO INDESTRI:
2016 REEBOK CROSSFIT GAMES OPEN
16.3 Recap
The open brings something out in each of us. The motivation to push us a little harder. The belief that we're more capable then we give ourselves credit for.As coaches/owners we have the privilege to watch you push yourselves daily. We are proud of every accomplishment you achieve and we've seen a number of incredible accomplishments over the past 3 weeks, we look forward to more over the next 2 weeks!
16.4 Details for the OPEN
The following Dates and times will be the official CrossFit Indestri Open times:
Dates are as follows :
Friday, Feb 26th @ 5:30pm – In the Books!
Saturday, March 5th @ 10am – In the Books!
Saturday, March 12th @ 10am - In the Books!
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!)
.
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 Vivian!!
EMAIL ANSWERS TO STOUTY@INDESTRI.COM
.
.
MONDAY: “VULCAN”
STRENGTH:
CLEAN PULLS3-3-3-3-3-360%-70%-80%-90%-100%-105%
.
WOD:
EMOMOn the minute for minutes 1-10 do:Odd: 5 Cluster 135/95Even: 5 Burpee BOX JUMP 30/24On the minute for minutes 11-20 do:Odd: 5 OH Squat 115/75Even: 10 Cal Row*A "cluster" is a squat clean into a thruster
.
CASH OUT:
3 x 10 DB Curls3 x 10 Db Lat raises
.
.
TUESDAY: “HI-TEMP”
STRENGTH:
SH.PRESS2-2-2-2- AMRAP50%-60%-70%-80%-85%
.
WOD:
10 Min AMRAP5 Def HSPU (4 inch) sub with 4 inch plyo push up to scale up5 Deadlift 275/185
.
CASH OUT:
15-15-15 Unbroken Wall Balls
.
.
WEDNESDAY: “ELEIKO”
STRENGTH:
BACK SQUAT2-2-2-2-2-AMRAP60%-70%-80%-85%-90%-85%
.
WOD: Fight Gone Assey :)
Three rounds of:Wall-ball 20/14 (Reps)Sumo deadlift high-pull, 75/55 (Reps)Box Jump, 24/20" box (Reps)Push-press, 75/55 pounds (Reps)Assault Bike (Calories)Rest 1 minute between roundsIn this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the bike where each calorie is one point..
CASH OUT:
Mobility
.
.
THURSDAY: “ECHO”
STRENGTH:
SNATCH BALANCE3-3-3-3-3-340%-50%-60%-65%-70%-75%
.
WOD:
4 X 800M REPEATERSREST 1:1THIS WILL BE A ROW IF WEATHER IS SNOW.. IF NOT WE RUN!
.
CASH OUT:
100 Sit ups with 10/15 plate
.
.
FRIDAY: “PENDLAY”
16.4 CROSSFIT OPEN WOD!!
MOVEMENT PREP AND WOD
Predictions? post on FB or email the closest prediction will win a gift!
..
