SWOD - STRENGTH WOD
14 minutesEMOMOdd: Max reps S2O @bodyweight or AHAP ( may use a rack)Even :30 sec Plank Hold
The Open at CrossFit Indestri - Sun Feb 19/17
Next Saturday!
The 2017 Reebok CrossFit Games Open is upon us. The first live announcement will be Thursday, Feb 23rd at 8pm est on games.crossfit.com! It will be an exciting throw down in to different locations, Dave Castro will be in Paris France for the live announcement where Kristin Holte will throw down head to head with our friend Sam Briggs! They will also throw it to another live throw down between, 2 of our Canadian boys, Brent Fikowski and Patrick Vellner (live from Reebok CrossFit YUL in Montreal).We're excited to kick off the 2017 season!
How the open will work at CrossFit Indestri this year!
Open workouts will go back to Saturday mornings! On Saturday's from 9am-12pm (depending on the length of what Castro gives us) we will hold the workouts.After the workouts are announced, Thursday night, we will have sign ups for heats depending on the number of judges we have and space and time needed for that workout. We will have a little potluck each Saturday, feel free to bring snacks etc. for the table.What this does mean for Saturdays, is that for 5 weeks during the open there will not be a 9am partner wod or a 10am heavy wod or 10am competitors class. **If you are not registered for the open, but you still want to hit a workout, you're more then welcome to come in and hit the open workout during one of the heats without a judge!If you're absolutely unable to attend on a Saturday, please speak with Jen, Steph or Stouty to discuss the options for having your workout judged on another day. This will need to be a time that does not disturb any class times!
Themed Weeks
Each week of the open at CFI will also have a theme! The first week, Saturday, Feb 25th. Will be Black & Gold, so show up whether your competing, judging or cheering in your best black & gold! In honour of this theme, from Monday, Feb 19th until Saturday, Feb 25th our limited edition black & gold CFI tee's, tanks, & hoodies will have a 15% discount on theme!
There's still time to register for the open at games.crossfit.com, if you're not registering this year, but would still like to be part of the fun, we would love to have you as a judge, please visit crossfit.com and take the online 2017 judges course.
Sunday February 19th 2017
Focus: 45 mins
Bench PressBack SquatSh. Press7x3 @ 75%.
Cash Out:
ACCESSORY WORK - use a bench with boxes
3x12DB CSR (chest supported rows)DB CS Reverse Flyes (chest supported).Check back each night at 8pm for the next days WOD
Contact us:
Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5
Phone: (705) 444-0006
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