WOD’S OF THE WEEK Aug 29-Sept 4 @ CrossFit Indestri
Our CrossFit Indestri Family welcomes a new member today!
Please join us in Congratulating Stouty, Sara & Q, on the newest addition to their family.
Maddox John Stoutenburg, born at 4:20pm, today, August 28th, weighing 8lbs 10oz & 22 inches long.
Stouty has told us that Sara & Maddox are doing great and Q is very excited to be a big brother!
Congratulations Stoutenburg family!
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CrossFit INDESTRI NEWS
NOTICE OF GYM INTERRUPTION
A CrossFit Indestri note for members
THIS WEEK FROM 1-3PM THERE WILL BE NO OPEN GYM AS THE CLIPPERS SWIM CAMP IS AT THE GYM!
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NEW MOVE OF THE WEEK
To keep things varied at CrossFit Indestri we are always trying to find new complex movements and ways to keep you entertained with some links to thought vs movement.
This WEDNESDAYS we will be adding Med ball sit up 2 wall ball.
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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 (90 min class) Strength & Conditioning -Power lifts and stability Core work. Better your squat and PullingSaturdays: 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. Intra-murals (fun team WOD)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)Wednesdays7:00 pm Endurance head to the CCI track with Coach Steph and build your anaerobic capacity. There is a CrossFit Indestri Endurance facebook group if you would like to be added let us know. This isn't a coached track session, more a group of people coming together to work on endurance. Everyone is welcome to come, just check the FB page for times, or ask Coach Steph.Tuesdays 7:30 am Striker class ( strap on the gloves and work with coach Jay learning to punch and stabilize the core)
Coming up at CrossFit Indestri
Alright crew the New Limited Edition Black & Gold CFI apparel is now available at the gym on pre-sale.Get it now to ensure you get it!
*Fit is the same as Squadron 71 mens tees, ladies chief chick tank, unisex flight hoodie*
In September
SUMMER CELEBRATION BBQ
FRIDAY SEPTEMBER 9TH AT 6:30PM WE WILL BE HAVING A SUMMER EVENING BBQ TO CELEBRATE OUR SUCCESSES, COME TOGETHER AS A COMMUNITY AND JUST FAVE SOME FUN. WE WILL SUPPLY THE FOOD AND ENTERTAINMENT AND NON ALCOHOLIC BEVERAGES. YOU ARE MORE THEN WELCOME TO BYOB. THIS WILL BE A CASUAL GET TOGETHER AND THE FRIDAY 5:30PM WORKOUT WILL STILL RUN AS SCHEDULED. I WILL MAKE FRIDAYS A TEAM OR PARTNER WOD SO IF NUMBERS ARE HIGH FOR 5:30PM WE CAN DO A LARGE GROUP WORKOUT.
Women Strong Pairs Competition
Get your partners together ladies, registration for this event is open and spaces are limited!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. A % of the registration dollars will go to support My Friends House!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.If you're able to help out and volunteer we'll have a sign up sheet at the gym this week!
In October
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FESTIVUS TEAMS COMP
If you are looking to get you feet wet in a friendly competition look no further. October 15th at CrossFit Indestri Collingwood is the place to be, for a 3rd time Crossfit Indestri has been selected to host Festivus Games. This time it's different, it will be a 2 person team format. We have had a lot of individual competitors so let's see how you and your box buddy can do!!!! You only have till the end of August to get in on early bird pricing and free tee's so don't miss out!!!! See you in October
Register here:
http://FestivusGames.com/host-list
Women Strong Retreat
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, which we're super excited about. For the retreat they're bringing in coaches Jenny LaBaw, Katie Hogan, Sam Briggs and Becca Voigt. To train with, hang out with and coach a group of like minded women who enjoy fitness at as sport. It's open for all fitness levels.Ladies you can register for this now here!
**All CrossFit Indestri Members Please note; as they are using our gym for this event our hours of classes will be limited or modified to off site locations during October 20th-23rd, please stay tuned to the schedule, blog and social media!
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NAME THAT THEME IS BACK AT CROSSFIT INDESTRI
WINNER WILL GET A FREE Crossroads adaptive tee or tank – 1st TO ANSWER
Last weeks winner ARON KNIGHT
(winners, email me your size and I will leave the shirt at the front desk, mens are down to xl and xxl)
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: “Madness”
FOCUS:
BENCH PRESS7X3 @ 75%
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WOD: 15 MIN CAP
For Time: Courtesy of Coach Steph50 Burpees over Barthen5 Rds of:3 Power Cleans 155/1253 Front Squats 155/1253 T2B
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CASHOUT:
15-15-15Unbroken Wall Balls
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TUESDAY: “Capital Throwdown”
STRENGTH DAY: OLY LIFTS
WARM UP:BERGNERPVC SNATCH BALANCEPVC OH SQUATSPVC HIGH HANG SNATCH
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Working weight for all sets at Dead lift weight
Snatch Deads
2-2-2-2-2
Snatch Pulls2-2-2-2-2High Hang Snatch1-1-1-1-1Full Snatch1-1-1-1-1
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EMOM - Perfect Technique
10 MIN1 SNATCH GRIP DEAD1 HIGH HANG SNATCH1 SNATCH
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WEDNESDAY: “Fall Challenge”
FOCUS:
FRONT SQUAT7X3 @75%
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WOD:
RUN4x400mRest 1 min between eachthen4x200mrest 30 sec between eachthen4x100m
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CASH OUT:
BANDED ANKLE DISTRACTION WITH FOAM ROLLER
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THURSDAY: “City Clash“
FOCUS:
SH. PRESS7X3 @75%
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WOD:
13 MIN AMRAP
3,6,9,12...
DB THRUSTERS RX 35/20 RX+ 55/35
PLATE HOLD SIT UPS 35/25
** 20 DU after each round**
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CASH OUT:
TABATA1 RD of: V-SIT /PLANK HOLDS1 RD of: RUSSIAN TWISTS / FLUTTER KICKS
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FRIDAY: “Winterfest”
FOCUS:
OH SQUAT2-2-2-2-2-2increase weight as long as form can hold * active shoulders, Strong core and great squat mechanics
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WOD: 28 MINS
7RDs of1 MIN HANG POWER CLEAN & JERK 95/651 MIN MAX CAL BIKE1 MIN OH SQUAT 95/651 MIN REST
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Mobility:
ROM WOD (SHOULDER FOCUS)
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SUNDAY: “Women Strong”
STRENGTH & CONDITIONING ( REMINDER THIS CLASS IS 90 MINS)
WARM UP: EASY WALK/JOG 800M
8 MINUTES OF:• 5 BURPEES• 10 ARM-SWINGS-CIRCLES• 50m Shuttle FARMER-CARRY.
SKILL: 8 MINS
30 sec on 30 offBALANCE BOARD SQUATSORUNSTABLE BAR (YOAK, BAMBOO, BANDED BAR)
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STRENGTH: 45 MINS
FRONT SQUAT
5X10 @ 60%
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SH. PRESS
5X10 @ 60%
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INCLINE DB BENCH
5X10 (MEDIUM WEIGHT SET)
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CONDITIONING: 18 MINUTES
3 RDS
4:00 AMRAP (as many rounds as possible) of:8 PUSHUPSDouble Dumbbell Overhead Carry 20m ShuttleRest 2:00 between rounds.
RECOVER:
ROLL-OUT-THORACIC 2:00/side3 x 15 Supine grip BANDED-PULL-APARTS.
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