CrossFit INDESTRI WORKOUTS WEEK OF OCTOBER 18TH 2015
CROSSFIT INDESTRI DOMINATES FESTIVUS GAMES 2015
CONGRATS to all competitors this weekend! We as coaches were so proud to see you guys work so hard and push on every workout. You stood out amongst the competitors with great technique and true grit!We had some podium finishers as well!
Novice Men
2nd place Kevin York
Masters Men
Rich Meesters 1st Place
Stuart McDonald 3rd Place
Masters Women
Joanne Basha 2nd Place
Intermediate Men Had 3 indestri Men in the Final with Roman, Ethan and Mike all competing for a spot on the podium.
Mike Federov 1st Place
Eden Also found her way into the intermediate Women's Final!
AND THANK YOU TO ALL OUR AWESOME VOLUNTEERS WHO JUDGED, SCORED AND CHEERED EVERYONE ONE ON! I AM SO STOKED TO BE A PART OF SUCH AN AMAZING GROUP OF PEOPLE.
BIG THANKS TO COACH TODD WHO CARRIED MOST OF THE PRE EVENT WORK MONTHS LEADING UP TO WHAT WAS A GREAT TIME HAD BY ALL!
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VIDEO OF THE WEEK:
MEAT HEAD YOGA
DUE TO THE EVENTS THIS WEEKEND I WAS UNABLE TO SHOOT THIS BUT WILL DO MY BEST TO GET THIS TOMORROW..
FRIDAY OCTOBER 23rd
Gymnastics with Coach Steph
Starts at 6:30pm, go to learn, go to have fun and go to try something new!..
SATURDAY OCTOBER 24th
THIS COMING SATURDAY 24th COACHES TODD, DILLON AND I WILL BE TAKING ON THE CF24 CHALLENGE.
The CF24 challenge is to take on 24 wods in 24 hours. the kicker is its like a giant EMOM or in this case a EHOH. Every Hour on the Hour for 24 hours we will hit a 10 minute workout at Indestri. We invite any of you that want to come by and either hit a wod with us or just hang out and keep us awake. The challenge starts at 12 noon Saturday and ends Sunday at 11:10am. we will hit each WOD at the top of the hour. We are collecting donations and all money raised goes to Special Olympics.If you would like to donate click one of the links below.TODDDILLONSTOUTYSaturday and Sunday classes will run as normal. Sunday should be pretty funny as Coach D will be leading and at that point will have been awake for 24 plus hours. hopefully he wont fall asleep :)
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CrossFit INDESTRI CHRISTMAS PARTY DECEMBER 11th
It will be held at Blue Mountain Golf & Country Club.Dinner & Fun with more details coming soon!..
HOCKEY ANYONE?
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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WELL THATS IT THIS WEEK!
and now for the
Workouts for the Week at CrossFit Indestri
NOTE WE HAVE ADDED MASTERS WEIGHTS AND NOW A MODIFY = MOD SECTION TO HELP YOU PROGRESS IN YOUR FITNESS GOALS
MONDAY: WHEEL FREINDS FOR LIFE
STRENGTH:
15 mins to find 1 Heavy Snatch.
WOD: “CYCLOPS"
3RFT10 OHS 115/7520 BOX JUMPS 24/20.
CASH OUT:
3 X 10PISTOLS..
TUESDAY: SHHH.. DON'T DISTURB THE PACK
STRENGTH:
4 MIN EMOM3-2-1PULL UPS/C2B/MU.
WOD: “MEDUSA"
6RFT10 PUSH UPS10 JUMPING LUNGES (PER LEG)10 V-UPS.
CASHOUT:
TABATASQUATS TO BALL..
WEDNESDAY: AMAZING DAY!
STRENGTH:
12 MIN EMOMDEADLIFTHANG POWER CLEANPUSH PRESS.
WOD: “KRAKEN"
FOR TIME:80 WALL BALL 20/1460 CAL ROW40 BURPEES20 POWER CLEAN.
CASHOUT:
2 X MAX EFFORTGRIP STRENGTH HOLDS2 STEELS WITH FRACTIONAL IN BETWEEN..
THURSDAY: CLEAN AS A WHISTLE
STRENGTH:
BACK SQUAT5X3 TEMPO 3-2-1.
WOD: “PHEONIX"
8 MIN AMRAP200M RUN10 KB SWINGS Rx 32/24 MRx 28/20 MOD 16/12REST 3 MINUTES8 MIN AMRAP10 PULL UPS10 PUSH PRESS Rx 155/105 MRx 135/95 MOD 115/75.
CASHOUT:
MOBILITYSHOULDER/HAM STRINGS..
FRIDAY: WHERE YOU GOING WITH THAT BARBELL STEVE?
PREP WORK:
SHOULDER STABILIZATIONFRONT RACK BARBELL SMASHKB HANDLE HIP CRUSH.
WOD: “COE"
HERO WOD
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover..10 RFT10 THRUSTERS 95/6510 RING PUSH UPS / MOD HAND RELEASE PUSH UPS.
CASHOUT:
MEAT HEAD YOGA..
“We are eliminating the word Can’t and replacing it to WILL!!
We will do this not by avoiding movements but by progressing to them”
Stouty
I KINDA LOOK STONED HERE...
