CROSSFIT INDESTRI WORK OUTS FOR WEEK OF DEC 28-31st
A NEW YEAR AHEAD AT CROSSFIT INDESTRI
COMING UP AT INDESTRI
GYMNASTICS WORKSHOP
COMING TO INDESTRI:
A 2-day workshop that covers a variety of gymnastics-based strength and movement focusing on position and technique through a series of progressions for each exercise listed below.This hands-on workshop is tailored for all level athletes and coaches to become more efficient and knowledgeable in their training, taking their workouts to the next level.1st day (Handstands):-shoulder mobility for proper alignment-core and shoulder strength progressions-handstand push-up (strict and kipping)-handstand walk (freestanding and supported)-the press to handstand2nd day (Ring Elements & Muscle-ups):-shoulder mobility for swinging mechanics-strict pull-up & dip mechanics-basic ring fundamentals-skin the cat and accessories-both strict & kipping muscle-upsSpaces are limitedWorkshop progressions and skills sheet will be provided ahead of time to save time on taking notes.*All skill level athletes and fitness enthusiasts welcome*For more information and event details and please contact:alex@alexkazamgymnastics.com
Coming to Indestri :Feb 6-7thTime:10:00 - 3:00 (each day )Early Bird Pricing: $160/personWeekend Event Price: $200/personSEE SIGN UP LINK ON INDESTRI FB PAGE.
OR HERE: GYMNASTIC WORKSHOP AT INDESTRI
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HOLIDAY HOURS
REGULAR HOURS 27, 28, 29 & 30
Thursday, Dec 31st - Gym will close at 1:00pmFriday, Jan 1st - Closed to all for cleaning
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NEW YEARS EVE AT CROSSFIT INDESTRI
LOOKING FOR FAMILY OR JUST A LAID BACK ACTIVITY FOR NEW YEARS? WITH MANY FAMILIES AND PEOPLE TAKING LESS OF A CHARGE AT NEW YEARS CELEBRATIONS AS THE MORNING STILL COMES AND SO DO THE LITTLE ONES. WE WILL BE HOSTING SOME MOVIES, KIDS ACTIVITIES AND A PLACE TO JUST KICK BACK AND WATCH SOME FAMILY MOVIES ON THE PROJECTOR. BRING YOUR OWN SNACKS AND STUFF TO SIT ON, FRIENDS AND FAMILY ARE ALL INVITED.
DECEMBER 31ST 7PM-12AM
CROSSFIT INDESTRI 200 MOUNTAIN ROAD
COLLINGWOOD, ON.
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GOAL SETTING FOR 2016
AS PART OF OUR ONGOING SELF IMPROVEMENT AND QUEST TO GIVE YOU THE BEST EXPERIENCE FOR YOUR MEMBERSHIP, IN 2016 WE WILL BE OFFERING FREE OF CHARGE 4 QUARTERLY GOAL SETTING SESSIONS WITH A COACH THAT IS ASSIGNED TO YOU. MORE DETAILS WILL FOLLOW NEXT WEEK BUT WE DO WANT YOU TO START THINKING ABOUT SOME OF YOUR GOALS AND DREAMS. LETS MAKE THEM A REALITY IN 2016! WETHER IT BE NUTRITION, SKILL, STRENGTH OR EVEN A MENTAL/EMOTIONAL GOAL YOU WANT TO ACHIEVE OUR COACHES HAVE THE RIGHT TOOLS TO HELP YOU ACHIEVE THESE.
LOOKING FORWARD TO A GREAT NEW YEAR BUT FIRST... 1 MORE WEEK TO ROCK OUT IN 2015!
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AND NOW FOR THIS WEEKS WODS
AT CROSSFIT INDESTRI
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MONDAY
STRENGTH:
EMOM 10 MINS3 SUMO DEADLIFTCLIMBING
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WOD:
5RFT - 25 MIN CAP15 CAL ROW or 10 CAL SKI/BIKE10 BOX JUMPS10 PULL UPS10 DB THRUSTERS 35/20
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CASHOUT:
TEAM ATLAS STONE LADDER3 STONE WEIGHTS - EACH MEMBER LIFTS G2SH 3 TIMES THEN TAGS TEAMMATE. ALL 3 WEIGHTS
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TUESDAY
STRENGTH:
BULGARIAN SPLIT SQUAT10-10-10SS. WITH5-5-5STRICT PULL UP
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WOD:
21-18-15-12-9PUSH PRESS 115/75CAL ROW
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CASHOUT:
2X15BARBELL AB WHEEL ROLL OUTS
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WEDNESDAY
STRENGTH:
20 REP MAXBACK SQUAT3 Attempts - 15 min cap
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WOD:
6RFT6 HANG SQUAT CLEAN Rx 185/125 MRx 155/1056 BURPEES15 Min CAP
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CASHOUT:
HAMSTRING CRAMPERS3X10
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THURSDAY OPEN 6AM-1PM - NEW YEARS EVE
OPEN SEASON
STRENGTH:
7 MIN EMOM -COMPLEXSNATCH DEAD LIFTSNATCH PULLPOWER SNATCH
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WOD: OPEN WOD 12.2
10 MIN AMRAP30 SNATCHES Rx75/MRx45 45/3530 SNATCHES Rx 135/70 MRx 75/5530 SNATCHES Rx 165/100 MRx 100/7530 SNATCHES Rx 210/120 MRx 120/95
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CASHOUT:
TEAM VS TEAMKB FARMER CARRY
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