WODS OF MARCH 28-APRIL 3 @ CROSSFIT INDESTRI
CrossFit INDESTRI
A FEW NOTES
NEW STRENGTH CYCLE!
WE ARE STARTING TO SET NUMBERS FOR THE NEW STRENGTH CYCLE, SO SHOW UP AND GET THOSE NUMBERS IN OR GRAB A SPOT DURING OPEN GYM AND TRY TO MAKE SURE YOU GET THOSE NUMBERS. OUR PERCENTAGES WILL BE SET FOR THE NEXT 12 WEEKS OFF THESE NUMBERS.
LOOKING TO GET A PULL UP?
MONDAY, WEDNESDAY & FRIDAY WILL HAVE A TRAINING PROGRAM THAT WILL LEAD TO A STRONGER, FIRST OR EVEN CHEST 2 BAR PULL UP.
WANT TO BE A BETTER OLY LIFTER?
TUESDAY & THURSDAYS WILL HAVE A FOCUS ON THESE MOVEMENTS.
LOOKING TO IMPROVE YOUR POWER LIFTS?
SUNDAYS WILL FOCUS ON PRESSING, PULLING, SQUATTING AND FINISHING EACH CLASS WITH CONDITIONING. JUGGERNAUT CYCLE IN EFFECT.
EVERYONE NEEDS MOBILITY
SHOW UP SUNDAY, CLASSES HAVE BEEN HUGE AND PEOPLE ARE USING THIS TO RECOVER. WE HAVE NO CAP ON THIS CLASS AS WE CAN CYCLE THROUGH AND PARTNER UP. THIS SHOULD BE THE TOP PRIORITY OF THE WEEK!
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COMING UP AT CrossFit INDESTRI
REMINDER
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
16.5
And with that the 2016 Reebok Crossfit Games Open has come to end. Don't forget to submit your 16.5 scores, you worked hard for those times! 16.5 was actually 14.5 revisited. CrossFit HQ typically picks one workout each year from a pervious year to have us hit again, much like a benchmark workout, it's a great way to test our fitness to see if we're 'fitter' then the year we originally did the workout. For those of you who hit the workout in 2014 and again in 2016, how did you do?16.5 was a gruelling workout. For the most part the weight of the Trusters is manageable (it's Fran weight), but it's 84 Thrusters! Couple that with bar facing burpees and NO time cap, and this workout becomes not only gruelling physically but also mentally! It was great to see the support and encouragement for everyone doing 16.5 yesterday, that support is truly what makes our community at CFI so special!Over the past 5 weeks we've witnessed incredible displays of athletics from everyone, it has been great to see. We'll have a recap on the 2016 Reebok Crossfit Games Open next week. If you have anything you wish to share about your open experience email jen@indestri.com.
GRACE FOR GRACE
WEDNESDAY IS GRACE AND WE WILL DO THIS FOR PURPLE DAY AND IN SUPPORT OF GRACE HOWE. THIS IS AN INDESTRI TRADITION AND A GREAT WAY TO SUPPORT EPILEPSY, A DISEASE THAT REALLY NEEDS TO BE CURED! PLEASE WEAR PURPLE AND A DONATION WOULD GO A LONG WAY. THERE MAY BE SOME GOODIES TO BUY AS WELL!
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12 TEST FOR 12 FRIDAYS
EVERY FRIDAY WE WILL BE TRYING 1 OF THE 12 PAT SHERWOOD TEST WODS.. THEY ARE MEANT TO TEST YOUR FITNESS. WE WILL REVISIT THESE TEST DOWN THE ROAD SO RECORD YOUR RESULTS.
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FESTIVUS GAMES
The very last day you can register for the April 16th Festivus Games is April 9th. Get in before your Host fills! FestivusGames.com/
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New Class Started at CFI
A New Class at CFI will began last Wednesday at 10:30am. This class is run by Bonnie, and is called Fit for Life. Fit for Life is geared for people 60 years of age and older. Bonnie will be running two free trail classes, the first being last Wedneday, the second will be 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 SANDY!!
EMAIL ANSWERS TO STOUTY@INDESTRI.COM
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TESTING WEEK!!!
SHOW UP THIS WEEK, SET NEW NUMBERS AND THEN THE FOLLOWING WEEK WE GET INTO A NEW STRENGTH CYCLE.
MONDAY: “GALACTUS"
9:30 & 12:00 class only
COACH BRIT'S CALL ON THE PROGRAM TODAY
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TUESDAY: “VENOM”
STRENGTH:
15 MINUTES TO FIND 1RM BENCH PRESS
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WOD:
"LYNNE"5RDSMAX EFFORT BENCH @ BODY WEIGHTMAX EFFORT PULL UPS
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CASH OUT:
KB FARMER CARRY LADDER
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WEDNESDAY: “HARLEY QUINN”
STRENGTH:
15 MINS TO FIND 1 RM CLEAN
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WOD:
"GRACE" - for Grace **Please wear purple to show your support for Grace Howe & Epilepsy Awareness!FOR TIME:30 CLEAN & JERKS 135/95
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CASH OUT:
MEAT HEAD YOGA
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THURSDAY: “LOKI”
STRENGTH:
15 MINS TO FIND 1RM SNATCH
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WOD:
100 AIR SQUATS TO BALL
800M RUN
50 GOBLET SQUATS
400M RUN
25 FRONT SQUATS 155/115 – 135/95
200M RUN
5 OH SQUATS 135/95 – 95/65
100M OH LUNGE WALK 95/65 – 75/55
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CASH OUT:
BREATHE OR DB CURLS
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FRIDAY: “RED SKULL”
STRENGTH:
15 MINS TO FIND 1RM SH PRESS
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WOD: SHERWOOD TEST 1 OF 12
5RFT
15 WALL BALLS 20/14
15 POWER CLEANS
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CASH OUT:
MED BALL FOAM ROLLER BOWLNG
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