October at CF Indestri - Tues, Oct 3rd/17
October at CF Indestri
Well, September just flew by and October probably will as well. October at CFI is shaping up to be a busy month.This weekend is Thanksgiving, which means, good times with family & friends, good food and some good WOD's! A reminder that on Thanksgiving Monday we will only have a 9:30am WOD. As always for a holiday or special event, there is no class cap. But please still sign in. It helps our coaches gage numbers, esp if anything about the WOD might need to be tweaked.Saturday, October 14th is Festivus at CrossFit Indestri. This means that the normal partner WOD and Coach led open gym will be cancelled. If you're not competing, come out and judge, volunteer or cheer on your fellow CFI members who are competing.Thursday, October 19th will be Move Mountains. The WOD on the 19th is the Move Mountains WOD that Jenny LaBaw programmed in 2016 in support of the awareness of Epilepsy. To support an honour our friend Jenny, this WOD has become a tradition at CFI on the 19th of October and will continue to be. We encourage you to pull on your purple!Saturday, October 28th will be hosting the inaugural Halloween Havoc in house Competition at CrossFit Indestri.For the inaugural year, we will be supporting the two local Collingwood boys who were paralyzed this past August. It's been in the works for a few weeks, but we wanted to get the approval of both Josh and Shawn's families before we announced it. We've spoken (via email) with both Leslie and Rhonda about the competition, which will be opened up worldwide through WheelWOD. ((More details on the blog this week. But mark the date in your calendars and get ready for a SPOOKtatcular competition!) 2 FANGtastic divisions, Scaled and RX so all can participate.
Tuesday October 3, 2017
Focus: 15 Mins
5 RdsSnatch DeadliftHang Snatch PullHigh Hang SnatchHang SnatchRest 2 Minutes Between sets increase weight as technique allows.
Workout Of the Day:
10 Min AMRAPRow 250 meters50 double-under10 Hang Power Snatch 95/65.
Lvl 2 Fitness
Row 250 meters50 DU - Single mix10 Hang Power Snatch 75/55.
Lvl 1 Technique:
Row 250 meters75 single-under8 Hang Power Snatch 65/35.
Cash Out:
Coaches Choice.Check back each night at 8pm for the next days WOD.
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