WODS OF THE WEEK AUG 8-14 @ CROSSFIT INDESTRI
CrossFit INDESTRI NEWS
New Move of the Week
To keep things varied we are always trying to find new complex movements and ways to keep you entertained with some links to thought vs movement.This Sunday at 10 am we will be adding the BURPEE DOUBLE KB SWING THRUSTER
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Specialty Classes at Indestri
Reminder if you are looking for some specific work we offer many specialty classes to help you with thoseSundays:9 AM Mobility10 AM Strength & Conditioning (Power lifts and stability Core work. Better your squat and Pulling)Saturdays: 9 AM Partner WOD (work with a partner to accomplish the task)10 AM Heavy (strongman- learn to be powerful and move awkward objects)Fridays: Rotating every Friday 6:30pm1.Gym-nasty (dial in your gymnastic movements and learn some new ones)2. Intrmurals (fun team wods)Thursdays6:30pm Oly Lifting - Get your technique right, learn to be a better more efficient lifter7:00pm Striker class ( strap on the gloves and work with coach Jay learning to punch and stabilize the core)Wednesdays6:30 pm Endurance Head to the CCI track with Coach Steph and build your anaerobic capacityTuesdays
7:00 am Striker class ( strap on the gloves and work with coach Jay learning to punch and stabilize the core)
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Women Strong
Get your partners together ladies, registration for this event opened one hour ago! Register now! The all NEW Women Strong pairs competition will take place at multiple boxes across Canada on Saturday, September 17th, 2016. CFI has been selected as one of the affiliate host locations. Through registration 20% of the registration dollars will go to support My Friends House!UG Series is also bringing their amazing Women Strong Retreat back for the 2nd year. The inaugural event was held in the summer of 2014, with CFI has the location for their in gym sessions, this event saw a group of like minded women of all athletic abilities in CrossFit come together for a weekend to train with, be coached by, and hang out with 4 incredible women/coaches/athletes in the sport of fitness. Michele Letendre, Jenny LaBaw, Katie Hogan and Sam Briggs!The Women Strong Retreat will be coming back, October 20th, 2016 weekend, CFI will once again be the host location with coaches Jenny LaBaw, Katie Hogan, Sam Briggs and Becca Voigt. Registration will go live soon, stay tuned to UG Series and Women Strong social media pages for those details. **Also note, that as they are using our space for this event our hours of classes will be limited or modified during those days! We're honoured to have these ladies coming to our affiliate once again, these ladies are all phenomenal woman/athletes, some of the most elite women/an incredible coaches in the sport of fitness.The UG Series Women Strong events are about women empowering women through fitness, in support of our local women's shelter.
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NAME THAT THEME IS BACK
WINNER WILL GET A FREE Crossroads adaptive tee or tank - 1st TO ANSWER
Last weeks winner Sandy Greening
SEND YOUR ANSWERS TO STOUTY@INDESTRI.COM
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AND NOW FOR THE
WEEK OF WODS
AT CROSSFIT INDESTRI
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MONDAY: "Valkorion"
FOCUS:
Dead Lift 6x5 @70%
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WOD: 25 MIN CAP
FOR TIME:50 AIR SQUAT25 PUSH UP5 SQUAT CLEAN 185/12540 AIR SQUAT20 PUSH UP4 SQUAT CLEAN 185/12530 AIR SQUAT15 PUSH UP3 SQUAT CLEAN 185/12520 AIR SQUAT10 PUSH UP2 SQUAT CLEAN 185/12510 AIR SQUAT5 PUSH UP1 SQUAT CLEAN 185/125
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CASHOUT:
ROLL OUT HAMS
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TUESDAY: "Abeloth"
FOCUS:
FULL SNATCHTechnique Work (focus on the Catch and speed under Bar)2-2-2-2-2-2
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WOD:15 MINS
4 ROUNDS OF:3 MIN AMRAP10 BURPEES10 PUSH PRESS 135/95rest 1 minutes between rounds
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CASHOUT:
PLAY/WORK ON A SKILL (ask your coach for direction)
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WEDNESDAY: "Kylo Ren"
FOCUS:
SH. PRESS1X2 @ 65%1X2 @ 72.5%4X4 @ 77.5%
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WOD:
21-15-9PULL UPSKB SWINGS 24/16SIT UPS
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CASH OUT:
50 MED BALL RUSSIAN TWISTS1 MIN PLANK50 MED BALL RUSSIAN TWISTS
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THURSDAY: "COUNT DOOKU "
FOCUS:
CLEAN & JERK COMPLEX - 10 MIN EMOM (INCREASE WEIGHT EVERY EVEN MINUTE)1 POWER CLEAN3 FRONT SQUAT1 JERK
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HERO WOD: "ABBATE"
35 MIN CAPRUN 1 MILE21 CLEAN & JERK 155/105RUN 80021 CLEAN & JERK 155/105RUN 1 MILE
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FRIDAY: "JABBA"
FOCUS:
BACK SQUAT6x5 @ 70%
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WOD:
21 MIN EMOMMIN 1: ASSAULT BIKE 15/10 CALMIN 2: 15 TOES TO BARMIN 3: 5 OHS 155/105
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Mobility:
10 TURKISH G-UP(5 PER SIDE)
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SUNDAY: "SEBULBA"
STRENGTH & CONDITIONING ( REMINDER THIS CLASS IS 90 MINS)
WARM UP: 10 MINS
40m BEAR CRAWL40m SPIDERMAN CRAWL40m INCH WORM + PUSH UP40m SIDE SKIP.
SKILL:
5 RDS ( 10 MINS):30 KIPPING PULL UPS:30 PISTOLS:30 CHIN OVER BAR HOLDS:30 HOLLOW BODY ROCKS.
STRENGTH:
BENCH PRESS5X3 ( WORK TO A HEAVY TRIPLE).BALANCE BEAM SQUATS ( UP IT WITH BAMBOO BAR OH SQUATS)3X10.ACCUMULATE 2 MIN EACH LEG OF SINGLE LEG HOLDS.
CONDITIONING:
4 RDS:60 SEC DU/SINGLE:30 SEC 3 SQUATS + 2 BROAD JUMPSRest 2 minutes4 RDS:60 SEC KB SWINGS:30 BOX JUMPSRest 1 minute4 RDS:60 sec BURPEE DOUBLE KB SWING THRUSTER:30 sec JUMPING LUNGES.
RECOVER:
800m JOG2 MIN BIKE EASY
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