WOW! (No pun intended). I can’t believe Christmas is just over a month away. We have locked down the date of our Christmas party, but finalizing location. We will throw out a facebook invite as soon as location is sorted out. The Christmas party will be held on December 13th. Yes, the same day as our “Feats of Strength” competition. It will be a fun filled day of for all our Indestri members.
We would also like to announce The Smoke here in Collingwood as a sponsor for our CrossFit Indestri “Feats of Strength” competition, and will be offering 15% off their menu the day of the event for all those competing. All of Indestri knows how I feel about The Smoke. Best restaurant around! They will also be giving prizing for our champion that day.
As of Friday, there are 27 spots left for our competition. If you are interested on signing up, click on the picture above to be rerouted to zenplanner to get signed in.
Ok, I think that is it for announcements. Let’s look at what we have in store for you this week!
Thursday already! Let’s hit the following to get our legs warmed up before we hit some strengthening of the lower limbs!
This is a great workout to gauge your level of cardiovascular ability.
Reverse Lunge 5 sets of 10 reps
Lateral Squats 5 sets of 10 reps
5 Sets of hanging leg/knee raises
Wish I could get this image larger. Like I always say, “If your shins are not bruised, bleeding or you are not crying, you are not doing them right”.
Every minute on the minute for 10 minutes:
*Tough exercise yes. Go light, NO!
Increase your heart rate:
Killer Indestri Cardio and Core Workout! This one is going to be tough, and only the strong will SURVIVE!
Suicide, touching ground at every post
30 second left side plank hold
30 second plank hold
30 Second right side plank hold
*Make sure you accumulate a total of 30 seconds for each plank hold before moving on. Do not cheat yourself.
That is it for this week. Happy WOWing for all our Indestri disciples! Oh, and it is the countdown until Coach Steph returns! 6 weeks and counting.
CrossFit Indestri (Athletics)
200 Mountain Road, Unit 3
Collingwood, ON L9Y 4V5
705 444 0006