.
FITNESS IS ANYWHERE WE MAKE IT!
Coming up at CrossFit Indestri this week!
SCHEDULE HAS A FEW CHANGES THIS WEEK
FRIDAY 6AM & 7AM @ INDESTRI
9:30AM, 12:00PM & 5:30PM AT MILLENNIUM PARK
SATURDAY: 9AM ONLY MEET AT INDESTRI
SUNDAY: 10AM ONLY MEET AT BASE OF BLUE MOUNTAIN
Classes for Saturday & Sunday this week are moving locations but not cancelled! The Gym is closed as the Women Strong Retreat is happening.
SATURDAY: 9:00AM WOD ONLY - COACH TODD WILL BE SETTING UP A PARTNER TRAIL RUN, MEET AT OUTSIDE AT INDESTRI. GET YOUR FITNESS ON!SUNDAY: 10:00AM ONLYMEET STOUTY AT THE BASE OF BLUE MOUNTAIN IN THE SOUTH END PARKING LOT AND BE PREPARED TO WORK. AFTER A GOOD WARM UP, WE WILL BE CLIMBING THE CASCADE TRIAL WITH SAND BAGS OR WEIGHT VESTS.
.
FESTIVUS TEAMS COMP
A FITNESS RE-CAP
This Saturday, We hosted the Festivus Games competition and it was a huge success! All of our Indestri athletes landed on the podium and represented the community with great Technique, Perseverance and Pride! Congrats to all of you who competed and thanks to all of you who cheered, judged and volunteered to make this event another success. Special Thank You to Coach Todd for organizing this event and bringing the beginner to intermediate athletes a place to test their fitness. Thanks for putting your heart on your sleeve , running this event and repping Indestri to its fullest as in everything you do!
.
Special guests visiting
As some of you may know we have some special guests visiting us for a couple weeks at CFI. Please join us in welcoming CrossFit Games athletes Samantha Briggs (2013 Fittest Woman on Earth) and Nicole Holcomb.Later this week we will welcome a few more CrossFit Games athletes, Katie Hogan, Becca Voigt and Jenny LaBaw.The ladies are in town for the UG Women Strong Retreat happening at CFI this weekend. If you see them in the gym, say hi, introduce yourself and please make them feel welcome.
.
THIS WEDNESDAY
Athlete's vs. Epilespy
Click here to join our team, or make a donation.http://epilepsyfoundation.donordrive.com/index.cfm…
When Signing up select Gym as CrossFit Indestri, main contact as Jen Nichol - jen@indestri.com and say you don't know how many team members.
"Move Mountains"
Last Sept - Oct we as a gym community ran 500 miles over the course of 30 days to support a cause called Move Mountains.
Move Mountains was created by someone I am lucky enough to call a friend.
2x CrossFit Games athlete, Jenny LaBaw.
Jenny over the course of those 30 days last fall, ran 500 miles herself across Colorado, to raise awareness and funds for Move Mountains in support of Epilepsy awareness. Jenny was diagnosed with Epilepsy when she was 8 years old.
On Wednesday October 19th, in honour of the final day of her run 1 year ago, Jenny has created an Athlete's vs. Epilepsy Move Mountains workout, and is asking affiliates around the world to register and participate. We have registered our CFI team to join and will be hitting this workout with many other CrossFitters around the world on the 19th, it will be our WOD!
Click here to join our team, or make a donation.http://epilepsyfoundation.donordrive.com/index.cfm…
Excited to share with you that we will have some very special guests joining our team for the workout on October 19th. Check out our current team Roster! Get signed up to hit this with us!
Jenny herself will be at CrossFit Indestri on October 20th-23rd for the Women Strong Retreat.
Epilepsy has become a cause close to our hearts at CFI as our young member Grace Howe (Monika & Gavin's youngest daughter) live with epilepsy. We have done Grace for Grace in March for the past few years!
Join our CFI team lets Move Mountains together!
Thanks guys.- Jen
.
Women Strong Retreat
FUNCTIONAL FITNESS & MORE
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 for October 21st - 23rd; as they are using our gym for this event our hours of classes will be limited, modified to off site locations or Cancelled**
.
CF 24 Cancelled
Hello, do to some unavoidable scheduling conflicts and space limitations we are going to have to cancel CF 24 event this year. We will get right back on that horse for 2017 and hope to have many participate. thanks to those who signed up.
THE SPORT OF FITNESS AT ITS BEST!
The CrossFit Invitational is coming to Canada East this November!
The 2016 CrossFit Invitational is coming to Oshawa on Sunday, November 20th!
Tickets are on sale now!
This is an incredible opportunity to witness some of the most elite athletes in the sport of CrossFit take the floor in our own back yard!
Team Canada -
Michele Letendre, Carol-Ann Reason-Thibault, Patrick Vellner, Brent Fikowski with Coach Camille Leblanc-Bazinet
Team Europe -
Sara Sigmundsdottir, Katrin Davidsdottir, Lukas Hogberg, Bjorgvin Karl Guomundsson with Coach Sam Briggs
Team Australia -
Kara Webb, Tia Clair Toomey, Rob Forte, James Newbury with Coach Chad MacKay
Team USA -
Mat Fraser, Ben Smith, Kari Pearce, Brooke Wells with Coach Rich Froning
.
AND NOW FOR THE
WEEK OF WODS
AT CROSSFIT INDESTRI
.
.
MONDAY: FITNESS IS FUN
FOCUS:
SQUAT CLEAN6x 2-3 @ 70%
.
WOD:
FOR TIME:3-6-9-12-15-12-9-6-3POWER CLEANS 135/95FRONT SQUAT 135/95PUSH PRESS 135/95CALORIES - ROW/SKI/BIKE, Alternating each round
.
CASH OUT:
UNEVEN HIGH-LO KB CARRY200M WALK (Switch arms at turn around)
.
.
TUESDAY: STRENGTH DAY
WARM UP: COACH LED
With PVC/Empty bar8 MIN EMOM2 x BERGNER COMPLEX
.
FOCUS:
SNATCH PULLS2-2-2-2-2 BUILDING TO HEAVIER PULL THAN YOUR 1RM
.
SNATCH BALANCE2-2-2-2-2
.
SNATCH15 MINS BUILDING TO A HEAVY SINGLE OR TECHNIQUE WORK DEPENDING ON YOUR PROGRESSION LEVEL.
.
CASH OUT:
60 RDL (30 each leg, no touch on the reset.)
.
.
WEDNESDAY: MOVE MOUNTAINS WOD
Sign up above and join our team!
FOCUS:
BACK SQUAT6x1 @ 90%
.
WOD: Move Mountains
For Time:
Run 1 Mile26 Burpee Box Jumps (24"/20")26 Strict Pull Ups26 Thrusters 95/65 lbs26 Strict Knees to Elbows26 Kettlebell Swings 24/16 kg
.
CASH OUT:
Coach led Mobility
.
.
THURSDAY: THE F - WORD.. IS FITNESS
FOCUS:
DEADLIFT7x1Build to a heavy
.
WOD:
3 RDS15 DEAD LIFTS 225/1555 BAR MU15 HSPU(Scale HSPU with heavy Db Sh. Press)
.
CASH OUT:
100 MED BALL SIT UPS
.
FRIDAY: OFF SITE FITNESS- MEET AT MILLENNIUM PARK
6AM & 7AM WILL BE AT INDESTRI
9:30AM, 12PM & 5;30PM ARE AT MILLENNIUM PARK
WARM UP:
GROUP WARM UP
.
WOD: 45 MINS OF FITNESS
RUN DOWN & BACK HERITAGE DRIVE (1.5 MILES)OH KB LUNGE WALK ACROSS PARK (100M)100 AIR SQUATS75 KB SWINGS50 SIT UPS25 PUSH UPSOH KB LUNGE WALK BACK ACROSS PARK (100M)
RUN DOWN & BACK HERITAGE DRIVE (1.5 MILES)
.
CASH OUT:
BREATHE
.
.
SUNDAY:
RECOVERY CLASS - NO CLASS THIS WEEK
THIS WEEK OUTDOOR FITNESS
STRENGTH & CONDITIONING - 10AM - MEET AT SOUTH BASE BLUE MOUNTAIN
( REMINDER THIS CLASS IS 90 MINS)
WARM UP:
DYNAMIC - COACH LED
.
STRENGTH:
PARTNER - HILL SPRINTS3 SETS EACH
