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INDESTRI INTRAMURAL HALLOWEEN WOD:
FRIDAY NIGHT HALLOWEEN WOD - 6:30 INTRAMURALS WITH COACH STEPH
DRESS UP AND HAVE FUN!
WOD's of the Week for October 24th-30th at CrossFit Indestri
CrossFit INDESTRI FITNESS NEWS
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INDESTRI CHRISTMAS PARTY:
DATE: DECEMBER 9TH/2016TIME: 7PM - 2AMWHERE: BLUE MOUNTAIN GOLF CLUBCOST: $45.00
INCLUDES FULL COURSE DINNER, DOOR PRIZES AND FREE CABS HOME FROM 10PM -2AM
DON'T DRINK AND DRIVE
PURCHASE TICKETS AHEAD OF TIME AND HOLD THE DAY!
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CONSTANTLY VARIED
HEY GUYS,
IT'S BEEN A HECTIC 2 WEEKS WITH COMPETITIONS AND EVENTS HAPPENING AT THE GYM AND I WANT TO TAKE A MINUTE AND THANK YOU FOR YOUR UNDERSTANDING AND FLEXIBILITY WITH CLASSES BEING MOVED AND TAKEN TO DIFFERENT VENUES TO GET THEM IN. WE HAD SOME COOL OUTSIDE EXPERIENCES AND GREAT PARTICIPATION. SCHEDULE IS BACK TO NORMAL AND WILL SEE YOU ALL BACK IN THE BOX UNTIL WE DECIDE TO TAKE IT OUT DOOR AGAIN. TRAIN FOR THE UNKNOWABLE MEANS KEEPING IT CONSTANTLY VAREID.
THANKS
Stouty, Jen & Steph
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Special guests still visiting
As some of you may know we had some special guests visiting us for the weekend at CFI. Samantha Briggs (2013 Fittest Woman on earth) will be sticking around another week to train so continue to make her feel welcomed and part of our family. PS congratulate her for breaking the indoor row 1km record by 3 seconds this weekend at CFI!!
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Women Strong Retreat Recap
LOOK FOR A LATER POST ON THE BLOG THIS WEEK
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THE SPORT OF FITNESS AT ITS BEST!
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
Make sure you put your affiliate as CROSSFIT INDESTRI when you purchase your tickets!
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AND NOW FOR THE
WEEK OF WODS
AT CROSSFIT INDESTRI
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MONDAY:
FOCUS:
Front Squat5x5 @ 75%(2 sets 0f 7 @ 50% & 60% warm up)
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WOD:
2 RFT20 cal Row, Bike or Ski10 Front Squats 185/135 (no Rack)
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CASH OUT:
"Shark" with Ab mats oh head(I'll explain in class)
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TUESDAY: Strength & Skill day
WARM UP:
Coach Steph will get you moving
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FOCUS:
6X2STRICT WEIGHTED PULL UPSIncrease lbs each set. Push your progressions to next level.Technique WorkPVC -SPLIT JERK BALANCE5x3.Strength WorkJERK DRIVE5x1 Heavy.SPLIT JERK10 x 1Build to a heavy
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CASH OUT:
2 Mins Each Side shoulder roll over stretch2 Min roll out Lats
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WEDNESDAY:
FOCUS:
4x500m RowRest 1:1 with partner
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WOD:
21-15-9
OH Squats 95/65
Burpee over bar
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CASH OUT:
TABATAKB Farmer Carry
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THURSDAY:
FOCUS:
STONES G2SH7X3Try to Increase weight
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WOD:
5 RFT25 Box Jumps15 C2B5 Stone 2 Shoulder 95/65
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CASH OUT:
3x1 (20m) HEAVY SLED PUSH
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FRIDAY:
WARM UP:
GROUP WARM UP
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WOD: An Old Fashion Stouty Chipper
Its been a while since we hit one of these, thought I would bring you one of these back.FOR TIME: 40 min cap100 DU Buy In90 MED BALL SIT UPS 20/14 (touch floor touch feet)800M RUN70 KB SWINGS 24/1660 WALL BALLS 20/14500M ROW40 HANG POWER CLEANS 95/6530 POWER SNATCH 95/65200M LUNGE WALK10 HSPU or (15 plyo 2 plate push up)100 DU Cash out
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CASH OUT:
BREATHE
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SUNDAY:
RECOVERY CLASS: 9am to 10am
STRENGTH & CONDITIONING: 10am-11:30am
( REMINDER THIS CLASS IS 90 MINS)
WARM UP:
3 MIN ROW MEDIUM PACE.• Classic TRICEP+LAT-STRETCH 2:00/side3 rounds of:• 10 HOLLOW BODY ROCKS• :20 BACK-BEND-BRIDGE• 10 TOUCH-DOWNS.BREATHING DRILLS - 5 MINS
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STRENGTH:
12 MINUTES 2 FIND3RM SH. PRESS.SUMO DEAD LIFT5X2 @ 80%.BENCH PRESS5X10 @ 60%
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CONDITIONING:
14 MIN AMRAP40M KB CARRY 32/245 MAN MAKERS 55/351 SUMO DEAD LIFT @ 90% OF 1RM DL
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RECOVER:
10 MIN COACH LED ROM WOD
