WODS OF MARCH 21-27 @ CROSSFIT INDESTRI

CrossFit INDESTRI

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A FEW NOTES

SQUAT CLINIC 2

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SQUAT CLINIC PART 2 RECAP

OUR SECOND SQUAT CLINIC WAS ANOTHER SUCCESS!]IF YOU HAVE BEEN THINKING ABOUT COMING BUT HAVE NOT NADE THE TIME.. TAKE THE TIME TO CATCH THE NEXT ONE! THERE WILL BE ANOTHER ONE IN APRIL. STAY TUNED TO THE BLOG AND NEWS LETTER FOR THE NEXT ONE,THIS PAST CLINIC WE COVERED SQUATTING UNDER LOAD, REVIEWED POSITION, MUSCLE ENGAGEMENT AND MOBILITY. WE ARE STARTING TO SEE LARGE IMPROVEMENT IN THE PEOPLE ATTENDING.  COME BE APART AND STAY HEALTY AND STRONGER FOR LONGER.COACH STOUTY & COACH TODD AKA FUN TODD

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COMING UP AT CrossFit INDESTRI

EASTER WEEKEND HOURS

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FRIDAY REGULAR HOURS EXCEPT NO 6:30PM CLASS- GYM WILL CLOSE AT 6:30pm

SATURDAY - 9:00AM CLASS & 10:00-1:00PM CROSSFIT GAMES OPEN WORKOUT

SUNDAY - MOBILITY AT 11AM

MONDAY - OPEN AT 9:00- CLASSES 9:30 & 12:00 - CLOSED AT 1PM

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COMING TO INDESTRI:

2016 REEBOK CROSSFIT GAMES OPEN

16.4 Recap

It was great to see so many of you out to hit the workout and/or cheer everyone on, this past Friday Night.  We were the 4th stop on Badass W.O.D Wear's Open Tour. Manda from Badass also brought along Kat Ljubicic (currently 1st place in Canada East for Female Masters 45-49)  It was certainly exciting to see Kat go head to head with Brit in one of the heats Friday Night.  Thank you to all the members for making both Manda and Kat feel welcome at CFI.We are now 4 Open WOD's down with just one to go.  It's been an exciting 4 weeks so far, watching each of you push past what you thought you were capable.  So many of you have hit goals, whether it's just been to get in and do each workout, or maybe to RX each workout, get your first C2B, your first Bar MU.  We would love to keep this momentum going after the open, let's set our sights on some other competitions.  Festivus is coming up at CFI in April, as is UG Beach WOD in Wasaga Beach in July.  These are fun comps, they are a great way to put to use what you do in the gym daily, and hang out with friends while doing it.  If you aren't competing in them, you can still be involved by volunteering!So, with just 16.5 to go, what do you think Dave Castro has in store for us?  Trusters maybe?  Predictions?…...Just a reminder that this coming weekend is Easter weekend.  Hours at the gym will be limited, please come and hit the workout during our scheduled time Saturday from 10am-1pm.  It is also Purple Day, to support Epilepsy Awareness, as cause that is very dear to our hearts.  Please remember to wear your purple show your support.  We typically do Grace for Grace on March 26th, however because it is the open workout, we will hit Grace for Grace the following week! 

 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 - In the Books!

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.

FESTIVUS GAMES

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The very last day you can register for the April 16th Festivus Games is April 9th. Get in before your Host fills! FestivusGames.com/host-list

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New Class Starting at CFI

A New Class at CFI will begin on Wednesday at 10:30am run by Bonnie.  This class is called Fit for Life and is geared for people 60 years of age and older.  Bonnie will be running two free trail classes, the first beginning this Wednesday at 10:30am.  If you know someone who might be interested please have them come out and try a class. 

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 KELLY!!

EMAIL ANSWERS TO STOUTY@INDESTRI.COM

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DE-LOAD WEEK!!!

TAKE THE TIME TO DIAL IN TECHNIQUE AND FORM. STICK TO THE NUMBERS AND BE READY FOR THE 1 RM/3RM/5RM COMING IN THE NEXT WEEKS. SET NEW NUMBERS AND WE GET INTO A NEW STRENGTH CYCLE.

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MONDAY: “Trail Run”

STRENGTH:

BUILD TECHNIQUEWITH PVC JERK BALANCE5-5-5ThenSPLIT JERK5-5-5-540%-50%-60%

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WOD:

4 RFT1 ROPE CLIMB5 BARBELL AB ROLLERS25 KB SWINGS 24/1675 SIT UPS

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CASH OUT:

TABATA RUSSIAN TWISTS

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TUESDAY: “The Hill Run”

STRENGTH:

PVC OH SQUAT3-3-3ThenOH SQUAT3-3-3-345%-50%-55%

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WOD:

In 10 MINUTES COMPLETE:1000M ROWMAX REPS THRUSTER 95/65Score is total Thrusters

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CASH OUT:

200M LUNGE WALK

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WEDNESDAY: “Killer Kage”

STRENGTH:

CLEANS5-5-5-3-340%-45%-50%-60%-65%

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WOD:

8 MIN AMRAP5 HANG POWER CLEAN 135/9515 V-UPS30 DU

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CASH OUT:

DODGEBALL

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THURSDAY: “Double Banger”

STRENGTH:

BENCH PRESS3-3-3-2-150%-60%-70%-80%-90%

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WOD:

5 Rounds1 min: Max Calories, Assault Bike/SKI1 min: Rest1 min: Max Meters, Prowler 225/1551 min: Rest.

CASH OUT:

TEAM TIC TAC TOE

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FRIDAY: “Thick N' Quick”

16.5 LAST CROSSFIT OPEN WOD!!

MOVEMENT PREP AND WOD

Predictions? post on FB or email the closest prediction will win a gift!

 

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STOUTY, JEN & STEPH

“TECHNIQUE, DISCIPLINE AND DRIVE.. THIS IS HOW WE GET STRONG”.

CrossFit Indestri “The Collingwood Original Crossfit”

200 Mountain Road, Unit 3

Collingwood, ON L9Y 4V5

705-444-0006

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WODS OF MARCH 28-APRIL 3 @ CROSSFIT INDESTRI

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WODS OF MARCH 14-20 @ CROSSFIT INDESTRI