Crossfit Indestri WOW for week of May 10th 2015
INDESTRI ATHELETES
Well here we are again an new month and some seriously warm weather the past few days! It makes us want to get outside and hit a WOD or two. This is the advantage to our location, the outside area is great for activities and as seen in the pictures below the tires are ready for flipping, jumping and maybe hitting with a sledge hammer? (We will see what Steph has in store for us this month)
Upcoming at Indestri:
When I first came on as an owner with Indestri I talked with Tyson and said I would handle bringing fun events for us to do and get us into the community to help the people that live here. Tyson was already working hard on a few projects and he has some exciting projects cooking that will be announced soon!
This month is Cystic Fibrosis Month we have a member that has family affected by and we may have more... I was approached by this member to see if there was any way we could be a part of the awareness campaign and we were all over being a part. So as you can probably guess i figured what better way to show our support but to hit a WOD in honour of those fighting this terrible disease and maybe for a small instance help carry that burden and show them we care. So the next question is what day and What Wod... Well the Monday the 18th of MAY is a Holiday where we hit a Hero WOD you all love.... IT'S
MURPH
So this year we will take on Murph and leave a bucket at the door where a donation could be made to send to CF and because we want you to enjoy this day we will have a BBQ some games and invite you to bring a friend or family member to try it out for free. (Just have them sign a waiver)
This workout can be done as a single, partner or even team depending what you are up for that day! We will be open from 9am - 12pm and during this time you can hit the WOD with a BBQ at noon. Feel free to bring some food and we will supply Burgers and Dogs. A great way to kick of Summer together! be there or be jealous of all our sweat!
A few Notes From Steph
Indestri Athletes a few house keeping items as we welcome the warmer weather.
Parking
Please ensure that we do not park vehicles along the south side of the lane against the fence as there are trucks that have to pass through there.
Kiddies
Our little ones are more then welcome to come to watch you during your classes however please ensure they do not go outside unsupervised as our facility is in an industrial area so there are plenty of hazards outside, also the washrooms are for using the washroom not hanging out in as space is limited in those spaces.
Indestri Athletes we have created a group on Facebook where we release an endurance WOW for the week which will also follow SOME of the regular WODs as well as adding Swimming, Biking and Running you do not have to participate in all of them. I myself am just doing the swimming portion others just running and so on. We are using the expertise of Sarah Hornby to program this for all of you. If you would like to be added to this group please let me(Stephanie) know. There is no extra charge to this besides your time and dedication and admission the the pool(Optional).Exclusive to Indestri Members, any Indestri Member Welcome!
TIP OF THE WEEK
The SQUAT!
The Air Squat is a great movement to master here are a few reasons why:
1. They are 100% portable you can squat area ANYWHERE!
2. They are great for your mobility and day to day duties. (sitting on a chair/toliet) -a proper air squat you need basic hip ankle and torso control
3. Air Squats are skill transfer movement into barbell squats, oly lifts and more.
WOW FOR WEEK OF May 3rd at
Crossfit Indestri Collingwood
Monday: IS IT ANOTHER BENCHMARK? LOL NO JUST AN EVIL STEPH WOD...
BUY IN: OF COURSE YOU GOT BURPEES ON MONDAY
FOCUS: LETS SEE IF YOU ARE GETTING FASTER :)
WOD: THIS WILL BE A TEST OF YOUR FITNESS
CASH OUT: WHAT'S A MONDAY WITHOUT A GROUP SUFFERING
Tuesday: UNBROKEN MEANS NO BREAKS
BUY IN: DOES THAT SAY BURPEES?
FOCUS: A NEW INDESTRI BENCHMARK - IN AS FEW SETS A POSSIBLE
WOD: GENIUS WORKOUT
CASH OUT: SQUAT HERE
Wednesday: TIME TO GET CLEAN
BUY IN: GOTTA LOVE BODY WEIGHT
FOCUS: IT WAS DIRTY LAST WEEK SO TODAY WE CLEAN
WOD: WE ALMOST GOT IT ALL BUT 1 MORE CLEAN WON'T HURT... :)
CASH OUT: TABATA TIME IS FUN TIME
Thursday: STRENGTH DAY!!!!
BUY IN: YES HAVENT SEEN THESE IN A WHILE!
STRENGTH DAY: PRESS & PULL
CASH OUT: ROLLING WITH THE HOMIES
Friday: A CLASSIC BENCHMARK
BUY IN: AT LEAST ITS NOT BURPEES
FOCUS: DON'T BE PUSHY, SPLIT IT UP
WOD: THIS WILL MAKE YOU EARN YOUR WEEKEND
CASH OUT: AHH THE WEEKEND!!
Chris”AFSAP... NEW NIGHTMARE”Stoutenburg
CrossFit Indestri “The Collingwood Original Crossfit”
200 Mountain Road, Unit 3
Collingwood, ON L9Y 4V5
705 444 0006
crossfitindestri.com