WODS OF APRIL 4 - 10 @ CROSSFIT INDESTRI
CrossFit INDESTRI
A FEW NOTES
NEW STRENGTH CYCLE
STARTS APRIL 11TH!
WE HAVE 1 MORE WEEK OF TESTING
WE ARE STARTING TO SET NUMBERS FOR THE NEW STRENGTH CYCLE, SO SHOW UP AND GET THOSE NUMBERS IN OR GRAB A SPOT DURING OPEN GYM AND TRY TO MAKE SURE YOU GET THOSE NUMBERS. OUR PERCENTAGES WILL BE SET FOR THE NEXT 12 WEEKS OFF THESE NUMBERS.
LOOKING TO GET A PULL UP?
MONDAY, WEDNESDAY & FRIDAY WILL HAVE A TRAINING PROGRAM THAT WILL LEAD TO A STRONGER, FIRST OR EVEN CHEST 2 BAR PULL UP.
WANT TO BE A BETTER OLY LIFTER?
TUESDAY & THURSDAYS WILL HAVE A FOCUS ON THESE MOVEMENTS.
LOOKING TO IMPROVE YOUR POWER LIFTS?
THIS SUNDAY WE STARTED ON PRESSING, PULLING, SQUATTING WE FINISH EACH CLASS WITH CONDITIONING. THE NEW POWER LIFTING CYCLE IS THE JUGGERNAUT CYCLE ON SUNDAYS.
EVERYONE NEEDS MOBILITY
SHOW UP SUNDAY, CLASSES HAVE BEEN HUGE AND PEOPLE ARE USING THIS TO RECOVER. WE HAVE NO CAP ON THIS CLASS AS WE CAN CYCLE THROUGH AND PARTNER UP. THIS SHOULD BE THE TOP PRIORITY OF THE WEEK!
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Grace 4 Grace
💜THANK YOU!!💜
We would like to give a big THANK YOU to our Crossfit Indestri family!Thank you for participating in Purple Day and Grace for Grace WOD. We can't thank you enough for your generosity, your support, and your purple love!! We have raised almost $500 on Wednesday and we still have some bottles to cash in. If you still have beer, wine or liquor bottles please bring them in. All money we raised goes toward epilepsy education and awareness and benefits the Anita Kauffman Foundation.Thanks again for sharing the purple love with us and for your continued support!Howe family 💜
COMING UP AT CrossFit INDESTRI
FESTIVUS GAMES
WE ARE LOOKING FOR A FEW MORE COMPETITORS. NOVICE MEN WOULD BE A GREAT ADDITION. IF YOU ARE LOOKING TO TRY A COMP AND NERVOUS TO GET IN TO DEEP THIS IS A GREAT WAY TO GET INTRODUCED. NOVICE AND INTERMEDIATE ATHLETES ONLY.
The very last day you can register for the April 16th Festivus Games is April 9th. Get in before your Host fills! FestivusGames.com/
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UG Beach WOD 2016
Registration prices increase April 12th!
Be part of the largest functional fitness event in Canada
For anyone still looking to participate in UG Beach WOD this July 8th-10th in Wasaga Beach, this is just a reminder that the registration prices will increase on April 12th!We have a discount code for any of our athletes looking to register.Use code : indestri2016 to save 10%. Thanks to UG for providing this for CFI athletes!If you've like to help out by volunteering please sign up here!
COMING TO INDESTRI:
12 TEST FOR 12 FRIDAYS
EVERY FRIDAY WE WILL BE TRYING 1 OF THE 12 PAT SHERWOOD TEST WODS.. THEY ARE MEANT TO TEST YOUR FITNESS. WE WILL REVISIT THESE TEST DOWN THE ROAD SO RECORD YOUR RESULTS.
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New Class Started at CFI
A New Class at CFI began 2 weeks ago, it takes place on Wednesday's at 10:30am. This class is run by Bonnie, and is called Fit for Life. Fit for Life is geared for people 60 years of age and older. If you know someone who might be interested please have them come out and try a class.
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AND NOW FOR THE
WEEK OF WODS
AT CROSSFIT INDESTRI
*NOTE FIRST ONE TO EMAIL ME THE ANSWER TO THE THEME OF THIS WEEKS WOD TITLES GETS A a $25 gift Card to
GUSTAV’S CHOP HOUSE!
who will win this week at CrossFit indestri?
LAST WEEKS WINNER WAS Susan knight!!
EMAIL ANSWERS TO STOUTY@INDESTRI.COM
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TESTING WEEK Part 2!!!
SHOW UP THIS WEEK, SET NEW NUMBERS AND THEN THE FOLLOWING WEEK WE GET INTO A NEW STRENGTH CYCLE.
MONDAY: "GATOR"
STRENGTH:
15 MINUTES TO FIND 1RM THRUSTER
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WOD:
“JACKIE”
1000M ROW
50 THRUSTERS 45/35
30 PULL UPS
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CASH OUT:
DB ROW 3X5 EACH ARM
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TUESDAY: "ARNIE"
STRENGTH:
15 MINUTES TO FIND 1RM BACK SQAUT
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WOD:
For time as a 2-person team:
400 Double-unders
200M LUNGE WALK
100 POWER CLEANS 155/105
50 HSPU
*Divide the reps between the partners as desired. All DU must be completed before beginning LUNGE. All LUNGE before cleans. All cleans before rope HSPU.
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CASH OUT:
DB CURLS 3X10 HAMMER GRIP.
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WEDNESDAY: "FORREST"
STRENGTH:
15 MIN TO FIND 1 RM PUSH PRESS
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WOD:
3RFT
10 PUSH PESS 75% OF 1RM PP.
10 BURPEE BOX JUMP 24/20
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CASH OUT:
3-3-3NEGATIVE STRICT PULL UPS..
THURSDAY: "WEAVER"
STRENGTH DAY:
15 MINS TO FIND 1RM DEAD
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CLEAN PULLS
2-2-2-2-2
85%-90%-95%-100%-110%
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SLED PUSH
5X1 LENGTHS %50 BW
SUPER SET WITH 25 HEAVY KB SWINGS
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CASH OUT:
TEAM SLED RELAYS ACCUMULATE 10 LENGTHS
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FRIDAY: "MOON"
STRENGTH:
15 MINS TO FIND 1RM FRONT SQUAT
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THE 2ND OF 12 FRIDAY TESTS
WOD: PAT SHERWOOD TEST WEEK 2
FOR TIME:
20 BACK SQUAT 225/155
2 MILE RUN OR 2KM ROW
20 BACK SQUAT 225/155
USE RACK - RUN UNLESS SNOW - DRESS FOR WEATHER
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COOL DOWN WITH A 400M WALK
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