Announcement Day - Thurs Feb 23/17
Announcement Day
The first 2017 Reebok CrossFit Games Open announcement is this Thursday!!For those who didnt read the blog last weekend. 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. We're asking all athletes to arrive at the gym for 9am, and get ready to warm up.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, you must 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 26th our limited edition black & gold CFI tee's, tanks, & hoodies will have a 15% discount on theme!
Guest Weeks
We will also have some companies coming in to the gym for the open workouts. Such as Ivivva, Girls of the North WOD box, and more. Stay tuned for the details on who's coming and what date!
Still time!
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.
Thursday February 23rd 2017
Focus: 10 mins 2 find
3RM Sh. Press.
Workout Of the Day:
Make 3 attempts at each of the following:
Max set toes-to-barsMax set ring dipsBroad jump for distanceRest 60 secs between setsThen,Row 2,000 meters for time.Lvl 2 FitnessMake 3 attempts at each of the following:Max set Knee RaisesMax set Banded Ring dipsBroad jump for distanceThen,Row 2,000 meters for timerest 90 secs between sets.Lvl 1 TechniqueMake 3 attempts at each of the following:Max set Toes 2 KB ( on floor)Max set Box dipsBroad jump for distanceThen,Row 1500 meters for timerest 90 secs between sets.Lvl 4 Competitor: Make 3 attempts at each of the following:Max set toes-to-barsMax set strict ring dipsBroad jump for distanceThen,Row 2,000 meters for timerest 90 secs between sets.
Cash Out:
Cool Down Stretch.Check back each night at 8pm for the next days WOD
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