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Congrats Members
As always when you guys send us the good news of how your fitness has allowed you to do some great stuff outside of the box, we love to share. Here are a few highlights sent to us.
Ron Hohs
Ron and a team from his work conquered the Baddass Dash which was 7km race on Chicopee Ski Resort with over 40 obstacles, finish time was 2.5 hours!
Andrew Fawcett
Andrew and a bunch of boys played in the ball hockey tournament to raise money for cancer and finished 2nd place. They also raised an incredible $48,000.00 dollars.
Susan Knight & Greg Knights
Susan took on the Collingwood 1/2 Marathon Saturday and finished strong. They were able to beat the rain which many others ran through. Greg Knights cycled through the Growling Beaver 100 mile ride and endured the weather.
Brent Balkwill Aron Knight, Jay Alexander, Janet Meesters, Coach Steph.
This Saturday at 6am this group including myself took on 1/2 Marathon Row, Ski Erg and Steph did a marathon on the Assault Bike. Times were great and everyone did amazing. If anyone wants to try this out let us know and we will arrange a time that it can be accomplished. (The kids were distracted lol)
Todd Greening & Rich Meesters
These 2 guys competed at Love the Snatch at CrossFit Connection and did awesome.
Way to go Dinos! Also Rich posted this ... Nice Post WOD meal.
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Acupuncture and CrossFit
We had our favourite AcuPunk, Jen Redding do a guest blog post with us last week. If you haven't had a chance to read it, check it out. Jen is back at CFI this Monday, October 3rd. For any appointment bookings speak with Jen or Steph.
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Coming up at CrossFit Indestri this week!
This Friday, October 7th our 9:30 am and 5:30 pm classes will have a very special guest coach!
We're thrilled to have Coach B_ill returning to coach a couple classes!
Bill, Sarah and the boys will be back for a visit and we can't wait to have him on the floor again!
For any new members, Coach Bill & his wife Sarah were part of the original crew of CFI members, turned coach and our nutrition guru! Their family moved up to the NorthWest Territories for Bill's job almost 2 years ago.
We miss having Bill and Sarah at the gym. Look forward to seeing them!
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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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Reebok World Burpee Day
Reebok had dubbed October 12th at World Burpee Day!
#Burpeethon
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Thanksgiving Weekend Hours
Friday, October 7th - Regular Hours
Saturday, October 8th - 9 am Partner WOD, 10 am Heavy WOD
Sunday, October 9th - 9 am Mobility WOD, 10am Strength & Conditioning
Monday, October 10th - 9:30am Thanksgiving Day WOD only
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FESTIVUS TEAMS COMP
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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!
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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MONDAY: CrossFit Indestri WOD
FOCUS:
15 MINS TO FIND 1RMBENCH PRESS
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WOD:
12 Min AMRAP5 WALL BALL SIT UPS7 C2B9 HSPU
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CASH OUT: WHO WILL GET THE TITLE??
5 EACH SLAMBALL KEG TOSSES 25/10
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TUESDAY:
FOCUS:
12 mins to find:MAX HIEGHT BOX JUMP
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WOD:
6RDS ON THE 3 MIN COMPLETE: (18 MINS015 FRONT SQUATS 115/7510 BAR FACING BURPEES5 BOX JUMPS 30/24
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CASH OUT:
6 TURKISH G-UPS
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WEDNESDAY:
FOCUS:
15 MINUTES TO FIND 1 RM THRUSTER (FROM RACK)
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WOD: BENCHMARK -10 MIN CAP
"FRAN"21-15-9THRUSTERSPULL-UPS
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CASH OUT:
TABATARUSSIAN TWISTS & SIT UPS
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THURSDAY:
FOCUS: 15 MINS
INTERVAL WORKROW6 x 200MREST 1:1 WORK WITH PARTNER
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WOD: 30 MINS
2 RDS1 MILE RUN15 SQUAT CLEANS - Rx 155/105 Rx+ 185/125
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CASH OUT:
HAMSTRING MOB
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FRIDAY:
FOCUS:
TEMPO BACK SQUATS5X2 @ 3-3-2 tempo (3 second negative-3 sec pause-2 sec pause at top)WORKING SETS AT 70%
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WOD:
FOR TIME:5 Stones G2SH25 push ups50 kb swings 24/16100 du50 kb swings25 push ups5 Stones G2SH
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CASH OUT:
20 -FROG LEGS
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SUNDAY:
STRENGTH & CONDITIONING
( REMINDER THIS CLASS IS 90 MINS)
WARM UP:
THEN
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STRENGTH: 45 MINS
2x30 RDL DB.BULGARIAN SPLIT SQUATS3X10.BANDED SH.PRESS5X3
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CONDITIONING:
Every 3:00 for 30:0010 Cal bike10 cal row2 Length OH KB Carry
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RECOVER:
Hamstring roll out 2:00 minCouch Stretch 2:00 min