Blog & WODs for CrossFit Indestri Week of Nov 22-28
CROSSFIT INDESTRI
WE ARE CLOSE TO THE LAST MONTH OF THE YEAR...
A BIG STRENGTH CYCLE IS UNDER WAY AND WE ARE LEADING UP TO OUR FAVOURITE TEST PERIOD OF THE CROSSFIT TOTAL. THIS IS ONE CLASS WHERE YOU COME IN AND HIT 3 LIFTS FOR A 1 REP MAX.. BACK SQUAT, DEADLIFT & SH PRESS.
THESE ARE IN THE MONDAY, WEDNESDAY & FRIDAY PROGRAMMING STRENGTH WORK EACH WEEK UNTIL WE GET TO THE CFT... SO MAKE SURE YOUR ATTENDING THOSE DAYS IF YOU CAN.
COMING UP AT INDESTRI
NEW GEAR FOR THE HOLIDAYS AND TO REP YOUR BOX!
THERE IS NEW INDESTRI CLOTHING IN FROM STRIKE MOVEMENT. TEES AND TANKS ARE IN AND HOODIES AND 3/4 SLEEVES SHIRTS COMING THIS WEEK.
I WEAR THIS CLOTHING DAILY AND IT LASTS LONGER THEN ANY ITEM OF CLOTHING IVE EVER OWNED. I HAVE GYM SHIRTS THAT I HAVE WORE WEEKLY SINCE I STARTED CROSSFIT AND STILL HAVE NOT STRETCHED, FADED OR SHRUNK.
STRIKE MOVEMENT
BASED OUT OF VANCOUVER AND ALL CLOTHING IS MILLED, PRODUCED AND CREATED IN CANADA BY CANADIANS AND CANADIAN MATERIAL... IF YOU DON'T SEE THAT AS IMPORTANT... THEN KEEP YOUR HEAD UP AS I WILL RUN YOU DOWN WITH MY MOOSE WHILE DRINKING MAPLE SYRUP, EATING PEAMAL AND WAVING MY CANADA FLAG TIED TO MY HOCKEY STICK!
IF YOU WANT TO ORDER SHOES OR OTHER GEAR WE DONT HAVE FEEL FREE TO USE CODE STOUTY101 AT CHECK OUT AND GET 10% OFF
ALSO WE ARE NOW CARRYING QALO RINGS (FIRST AND ONLY BOX IN CANADA), JAKT COCCO WODDER HYDRATE, 3FUEL AND WILL BE THE FIRST BOX IN CANADA TO CARRY CLEAN SNATCH SOAP AS IT IS ON ITS WAY!!
CHECK OUT THE NEW ITEMS.. GREAT FOR XMAS GIFTS OR STOCKING STUFFERS OR JUST GREAT TO TREAT YOURSELF TO THESE AMAZING QUALITY PRODUCTS!
ENTIRE MONTH OF MOVEMBER
END OF MOVEMBER IS COMING.
YOU CAN STILL SIGN UP HERE: INDESTRI STASHYOU DO NOT HAVE TO BE MALE TO BE PART OF THE TEAM AND YOU DO NOT HAVE TO GROW A MUSTASH OR BEARD. ALL YOU HAVE TO DO IS SUPPORT A CAUSE THAT IS IMPORTANT TO ALL OF US! CROSSFIT INDESTRI IS DOING ITS BEST TO HELP.. BE A PART!
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LAST INTRAMURALS OF 2015
THIS WILL BE THE LAST INTRAMURALS AT CROSSFIT INDESTRI UNTIL THE NEW YEAR. WE ARE ALL BUSY WITH PARTIES AND SHOPPING AND FAMILY.. BE THERE IT WILL BE THE BEST ONE YET!! FRIDAY AT 6:30PM. THEN WE WILL GO TO MONTANAS AND CASH IN ON OUR TOTAL FROM THE 2015 YEAR!
JOIN IN ON THE FUN!!
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CROSSFIT INDESTRI HOLIDAY PARTY
SAVE THE DATE OF DECEMBER 11TH AT 7PM AT
BLUE MOUNTAIN GOLF & COUNTRY CLUB.
TICKETS ($30.00) WILL BE AVAILABLE FOR PURCHASE THIS WEEK AND TICKET INCLUDES DINNER AND DRINK PLUS A CHANCE TO WIN SOME COOL PRIZES AND THE YEARLY AWARDS! PLUS JUST A GREAT TIME TO HAVE FUN!
GET YOUR TICKETS NOW!!
JUST ASK THE FRONT DESK OR COACH
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FOURS HOCKEY
MIKE JACKSON AND ROTARY CLUB ARE AT IT AGAIN WITH THE 2ND ANNUAL "FOUR" HOCKEYIF YOU WANT TO JOIN TEAM INDESTRI - MEN & WOMENCONTACT ARON KNIGHT OR IAIN BUTLER
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Workouts for the Week at CrossFit Indestri
FEATS OF STRENGTH IS COMING...
JANUARY 16TH DETAILS SOON
MONDAY: START STRONG!
STRENGTH:
3X3DEAD LIFT70%-80%-90%.
WOD: "DALLAS"
FOR TIME:3-6-9-12-15HANG SQUAT CLEAN RX 135/95 MRX 115/75BURPEE BOX JUMP 24/20.
CASH OUT: CORE CRUSHER...
BARBELL ROLLERS3X5SUPER SET WITH 10 V-UPS EACH SET..
TUESDAY:
STRENGTH:
HANG POWER SNATCH SUPERSET WITH DUMBELL ROWS5-4-3-2-1 : SS: 10-10-10-10-10ASCENDING WEIGHT ON SNATCH.
WOD: "SODA POP"
EVERY 2 MINUTES FOR 20 MINUTES45 DU or 125 SINGLES15 CAL ASSAULT BIKE.
CASHOUT:
4 LENGTHSKB HIGH LOW CARRY..
WEDNESDAY:
STRENGTH:
BACK SQUAT3X370%-80%-90%.
WOD: "PONY BOY"
PARTNER WOD30-20-10-20-30PARTNER A: ASSAULT BIKE / ROW CALPARTNER B: FARMER CARRY 32/24-HOLLOW BODY-CHIN-UP HOLD-HOLLOW BODY-FARMER CARRYSwitch after cals completed. whatever partner is not on bike/row they will be doing the partner b work according to calorie rep scheme. keep track of how many times a hold or carry is broken and do that ammount of burpees sycronized at end for penalty. Time is morked after penalty burpees are completed .
CASHOUT:
Hip Series..
THURSDAY:
STRENGTH:
10 MIN EMOM1 CLEAN DEAD6 HANG POWER CLEANS @ 80% 1 RM.
WOD: "DERRY"
7 MIN AMRAP7 T2B7 SDLHP KB RX 32/24 MRX 28/20.
CASHOUT:
TRAP BARBELL SMASHSCAP LAX SMASH..
FRIDAY: BENCHMARK
STRENGTH:
SH. PRESS3X370%-80%-90%.
WOD: "TWO BIT"
"ELIZABETH"21-15-9RING DIPSPOWER CLEANS 135/95.
CASHOUT:
MEAT HEAD YOGA..
