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Coach Bill returned
Last Friday we welcomed back Coach B_ill to our 9:30 am and 5:30 pm classes. It was great to have Bill on the floor coaching again at CFI. Reebok recently put out a blog post about how coaches are the ones who transform CrossFit into a community. Why? Because they're that impactful.It's a great post. Read it here!This was clearly evident on Friday as we saw many members who are regulars at our class times, change around their schedules Friday to come and train during the classes Bill was coaching. This speaks volumes about the kind of guy and coach that Bill is. We feel very lucky to have the community we do at CrossFit Indestri.Thanks so all who came out to welcome Bill back. We hope he's back for a visit with Sarah and the boys again soon!
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Coming up at CrossFit Indestri this week!
Reebok World Burpee Day
Reebok had dubbed October 12th at World Burpee Day!
#Burpeethon
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FESTIVUS TEAMS COMP
This Saturday, October 15th will be the Festivus Games Teams Competition beginning at 9am
Reminder that due to the Competition, regular Saturday classes will NOT run. Come help out, or cheer on at the competition.
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CrossFit Indestri in Black & Gold
New Limited Edition Black & Gold CFI apparel is now available at the gym on sale.Get it now to ensure you get it, limited amount of the Hoodies left!
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A very busy October at CrossFit Indestri
**We have a number of things happening at CrossFit Indestri this month. Please be sure to check out the big calendar on the wall inside the door at the gym, read the blog and stay tuned to social media. Some of the events happening at the gym this month will affect classes, may result in an offsite WOD day or gym closer. It doesn't happen very often that we actually close the gym, so we appreciate your understanding in these cases.**
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Athlete's vs. Epilespy
"Move Mountains"
Last Sept - Oct we as a gym community ran 500 miles over the course of 30 days to support a cause called Move Mountains.
Move Mountains was created by someone I am lucky enough to call a friend.
2x CrossFit Games athlete, Jenny LaBaw.
Jenny over the course of those 30 days last fall, ran 500 miles herself across Colorado, to raise awareness and funds for Move Mountains in support of Epilepsy awareness. Jenny was diagnosed with Epilepsy when she was 8 years old.
On Wednesday October 19th, in honour of the final day of her run 1 year ago, Jenny has created an Athlete's vs. Epilepsy Move Mountains workout, and is asking affiliates around the world to register and participate. We have registered our CFI team to join and will be hitting this workout with many other CrossFitters around the world on the 19th, it will be our WOD!
Click here to join our team, or make a donation.http://epilepsyfoundation.donordrive.com/index.cfm…
Excited to share with you that we will have some very special guests joining our team for the workout on October 19th. Check out our current team Roster! Get signed up to hit this with us!
Jenny herself will be at CrossFit Indestri on October 20th-23rd for the Women Strong Retreat.
Epilepsy has become a cause close to our hearts at CFI as our young member Grace Howe (Monika & Gavin's youngest daughter) live with epilepsy. We have done Grace for Grace in March for the past few years!
Join our CFI team lets Move Mountains together!
Thanks guys.- Jen
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Women Strong Retreat
UG Series is also bringing their amazing Women Strong Retreat back for the 2nd year. The inaugural event was held in the summer of 2014, with CFI has the location for their in gym sessions, this event saw a group of like minded women of all athletic abilities in CrossFit come together for a weekend to train with, be coached by, and hang out with 4 incredible women/coaches/athletes in the sport of fitness. Michele Letendre, Jenny LaBaw, Katie Hogan and Sam Briggs!The Women Strong Retreat will be coming back, October 20th, 2016 weekend, CFI will once again be the host location, which we’re super excited about. For the retreat they’re bringing in coaches Jenny LaBaw, Katie Hogan, Sam Briggs and Becca Voigt. To train with, hang out with and coach a group of like minded women who enjoy fitness at as sport. It’s open for all fitness levels.Ladies you can register for this now here!
**All CrossFit Indestri Members Please note for October 21st - 23rd; as they are using our gym for this event our hours of classes will be limited, modified to off site locations or Cancelled**
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CF 24
THIS IS A 24 HOUR EVENT. YOU CAN JOIN OUR TEAM SO FAR OF TODD AND STOUTY. WE WILL DO A WOD DESIGNATED BY THE CF 24 EVENT IN THE FIRST 10 MINUTES OF EVERY HOUR FOR 24 HOURS. YOU CAN PARTICIPATE IN EVERY WORK OUT OR HALF.. WHATEVER YOU FEEL IS DOABLE FOR YOU. YOU WILL NEED TO PREPARE TO SLEEP AT THE GYM AND EAT AT THE GYM AND SPEND A DAY AT THE GYM. COACH TODD, DILLON AND MYSELF DID THIS LAST YEAR AND IT WAS A HUMBLING BUT AMAZING EXPERIENCE.ALL MONEY RAISED WILL BE GIVEN TO SPECIAL OLYMPICSBECOME PART OF OUR TEAM AND SIGN UP AT :
CF24.org
WHAT IS CF|24?
CF|24 is CrossFit Gyms across North America coming together on the same day to work out for 24 hours straight. Join us on October 22, 2016 to complete one workout every hour on the hour for twenty-four hours, all in support of Special Olympics Chapters across North America.
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The CrossFit Invitational is coming to Canada East this November!
The 2016 CrossFit Invitational is coming to Oshawa on Sunday, November 20th!
Tickets are on sale now!
This is an incredible opportunity to witness some of the most elite athletes in the sport of CrossFit take the floor in our own back yard!
Team Canada -
Michele Letendre, Carol-Ann Reason-Thibault, Patrick Vellner, Brent Fikowski with Coach Camille Leblanc-Bazinet
Team Europe -
Sara Sigmundsdottir, Katrin Davidsdottir, Lukas Hogberg, Bjorgvin Karl Guomundsson with Coach Sam Briggs
Team Australia -
Kara Webb, Tia Clair Toomey, Rob Forte, James Newbury with Coach Chad MacKay
Team USA -
Mat Fraser, Ben Smith, Kari Pearce, Brooke Wells with Coach Rich Froning
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AND NOW FOR THE
WEEK OF WODS
AT CROSSFIT INDESTRI
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Coach Bill's son Fred, almost 2 years ago before they moved, and now!
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MONDAY:
Thanksgiving Monday.
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TUESDAY:
FOCUS:
Snatch Complex(Increase weight as TECHNIQUE allows)8 min EMOM (can be done power coaches call per athlete)High Hang SnatchHang SnatchBelow Knee Snatch
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WOD:
8 min AMRAP9 Power Cleans 115/756 Thrusters 115/753 Power Snatch 115/75
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CASH OUT:
400m KB Farmer Carry
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WEDNESDAY: World Burpee Day
FOCUS:
BACK SQUAT5x5 @ 70%
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WOD: 17 mins
7 mins of BurpeesRest 3 minsthen7 min EMOM4 Reverse Lunge @ 60% of BS
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CASH OUT:
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THURSDAY:
FOCUS: COURTESY of CrossFit.com
PUSH JERK2-2-2-2-2BUILDING TO A HEAVY 2
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WOD:
4 RDS FOR TIMEROW OR SKI 500M15 PUSH JERK 135/95
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CASH OUT:
2x HEAVY SEATED SLED PULLS
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FRIDAY:
FOCUS:
RUN2X800MREST 2 MINS
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WOD:
3RDS (30 MINS)1 MIN MAX CAL ASSAULT BIKE (Try to get 20/15 cals)3 MIN AMRAP10 KB SWINGS 32/2410 PUSH UPSRest 1 min1 MIN MAX CAL ROW3 MIN AMRAP10 WALL BALS 20/1410 PULL UPSREST 1 MIN
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CASH OUT:
ROLL OUT
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SUNDAY:
RECOVERY CLASS - 9AM
AFTER A TOUGH WEEK YOU SHOULD BE HERE TO RECOVER AND PREP FOR THE UPCOMING WEEK. THIS IS LIFE LONG TRAINING AND WE SHOULD BE LOOKING AFTER OUR BODIES WITH STRENGTH, CONDITIONING AND RECOVERY.
STRENGTH & CONDITIONING - 10AM
( REMINDER THIS CLASS IS 90 MINS)
WARM UP:
5:00 Easy Monostructural of Choice• 15 4-POINT-SQUATS• 10 INCH-WORM• 10 TIRE-FLIPS
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STRENGTH:
15minutes to find a 2 RM BACK-SQUAT
Rest 5:00
1x Max Reps @ 65% of 2RM
