Tag: front squat
June 9, 2019

OUTWOD – Monday, June 10th, 2019

OUTWOD

As mentioned last week, we’re thrilled to be able to be bringing the OUTWOD event to our facility + our area.

On Saturday, June 29th at 9:30am we will hold an inclusive OUTWOD workout to raise awareness and money for the OUT Foundation in support of all the phenomenal work they do for the LGBTQ+ community.

The OUTWOD workout will be the only workout held at CFI that day.  Cost to join us $25 US which you must register online for.  We’ll provide the link below.  All the registration dollars go directly to the OUT Foundation who mission is to remove the barriers that block LGBTQ+ individuals access + participation in health, wellness and fitness to ensure their success. They’re dedicated to nurturing, empowering, and celebrating LGBTQ+ bodies + minds to guarantee that our community thrives.

THEIR IMPACT

5000 – HUMANS EMPOWERED
125 – CHARITABLE PARTNERS
50 – COMMUNITIES SERVED

THEIR WORK

Health

OUTHealth provides access to health services forvthe LGBTQ+ community, including gender affirming care and more.

Education

We work with local business communities to educate and develop policy for welcoming and being inclusive allies of LGBTQ+ people.

Advocacy

We fight – with you and for you – to be your authentic self in and out of sport and fitness.

Scholarships

The OUT Foundation awards yearly gym memberships and more tools to succeed to over 30 LGBTQ+ individuals.

We’re asking you, our community at CrossFit Indestri + beyond, to come together with us on Saturday, June 29th + help us make a difference.

Register Online right now, while your reading this to join us!  We need to have an idea of numbers as we might have to run the workout in heats depending on numbers! Come out, and support OUTWOD!  Let’s show everyone just how much Pride CF Indestri has!

Together our sweat all glistens just the same!

OUTWOD Collingwood

 

 

 

 

 

 

 

Monday, June 10th, 2019

Focus:

Thruster Complex E90 Seconds x 7

1 Power Clean

2 Front Squat

2 Push Press

3 Thruster

WOD :

9 Min AMRAP

200m Run

15 Thrusters 95/65

Level 2:

9 Min AMRAP

200m Run

15 Thrusters 75/55

Level 1:

9 Min AMRAP

200m Run

15 Thrusters 45/35 or 35/20 DB

Cash Out:

Coaches Choice

.
Check back each night at 8pm for the next days WOD
.
Contact us:
Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5
Phone: (705) 444-0006
Follow us on Instagram @crossfit_indestri

Jen Nichol No Comments , , , , ,
May 26, 2019

Monday, May 27th, 2019

Monday, May 27th, 2019

Focus: 

Front Squat
7×3 building to a heavy 3

WOD : 

For Time:
100 Double Unders
25 Front Squats 115/75
25 Push Press 115/75
75 Double Unders
20 Front Squats
20 Push Press
50 Double Unders
15 Front Squats
15 Push Press

Level 2:

For Time:
100 Double Under Mix
25 Front Squats 95/65
25 Push Press 95/65
75 Double Unders
20 Front Squats
20 Push Press
50 Double Unders
15 Front Squats
15 Push Press

Level 1:

For Time:
100 Single Unders
20 Front Squats 75/55
20 Push Press 75/55
75 Single Unders
15 Front Squats
15 Push Press
50 Single Unders
10 Front Squats
10 Push Press
25 Single Unders

Cash Out:

Coaches Choice


.
Check back each night at 8pm for the next days WOD
.
Contact us:
Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5
Phone: (705) 444-0006
Follow us on Instagram @crossfit_indestri

Jen Nichol No Comments , ,
May 2, 2019

The Second Stage – Friday, May 3rd, 2019

The Second Stage

This weekend marks the second stage for the age division (teens + masters) to qualify for the 2019 Reebok CrossFit Games.

The top 200 athletes in each age division out of the CrossFit Open have qualified to compete in the second stage, this weekend. They will have 4 days to do 4 workouts, video tape, get judged, and submit to the leaderboard. The top 10 worldwide in each age division earn a spot to compete at the 2019 Games.

As we mentioned back in March, our very own Deanna Posey finished the open 3rd in the world and will be competing over the weekend.

While we know Dee doesn’t want a big deal made of it, she has put in years of time and hard work, and wanted to take a moment to wish her the best this weekend.

Go get it Dee!

Friday, May 3rd, 2019

Focus:

FRONT SQUAT
15 Minutes to Find 5 RM

.

WOD : 20 minutes

5 min Amrap x 3 with 2 min Rest between
6 Devil Press to Db Step overs 35/20 @ 20″
12 Toes 2 Bar
18 Wall Balls 20/14

Level 2:

5 min Amrap x 3 with 3 min Rest between
6 Devil Press to Db Step overs 25/15 @ 20″
12 Knee Raise
18 Wall Balls 20/14 @ 8/7 feet

Level 1:

5 min Amrap x 3 with 3 min Rest between
4 Db Burpee to Db Step overs
8 Toes to Kb
12 Wall Balls 14/10 @ consistent height

.

Cash Out:

Coaches Choice


.
Check back each night at 8pm for the next days WOD
.
Contact us:
Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5
Phone: (705) 444-0006
Follow us on Instagram @crossfit_indestri

Jen Nichol No Comments , , , , , ,
October 28, 2018

It was FANGtastic – Monday, October 29th, 2018

It was FANGtastic

It was a FANGtastic weekend…

We first want to congratulate all our athletes that competed at the Bloody Halloween event over at CrossFit Mozomo this past Saturday.  During competitions we as coaches and owners of CFI are always proud of the way our athletes move!  Podium placing is fantastic and well deserved, don’t get us wrong, very proud when you podium!  And congratulations to the 3 teams that placed 2nd on Saturday, Coach Terrence + Brent, Coach Brit + Caroline and Katy + Steph.  Well done crew! And well done to Shayne + Roman, Erin + Michaela, Beth Marie + Vikki as well!

Stouty Note – I was excited and really proud to point out who was a part of our community this past Saturday at the competition. Wether you won the WOD or came last I couldn’t be more impressed with the technique, the attitude and the respect you gave your competitors and judges.  Thanks to coaches Terence and Brit for taking the time to lead by example and help our athletes perform at their best but also push the intensity while moving safe. So happy I was able to witness it! Thanks to Jen and Steph for making sure everything in the afternoon went flawless and fun to make sure we could be a part of everything going on.

We’re proud of all of our athletes!  Some stepping outside of comfort zones, some competing RX for the first time, but all moving well, safely and with integrity!  Thank you for repping CrossFit Indestri so well!  Be proud, we certainly are!!

Thanks to all the CFI crew that stopped over or stayed all day to cheer on, encourage and support the crew competing!

A couple CFI crew missing from the photo.

 

SPOOKTACULAR HUNT

And on Saturday afternoon over at CFI, we hosted our first ever SPOOKtacular Hunt…  Athletes gathered at CF Indestri, walking into the unknown.  Upon arrival they created teams, + hit multiple workouts before being given their first clue and set loose on the Town of Collingwood.


Team had to solve riddles + complete tasks in order to be given their next clue.  From CrossFit Indestri, they were lead to Curries Farm Market, for some pumpkin picking, solving a riddle they were sent to Press Juice Co downtown where one team member had to drink a ginger shot in order for the next clue, to which they found out, that they were “Stopped” in the spirit of Halloween that team member drank poison (not really) and had to be carried to the next location.  Bent Taco, which was home to a food challenge of course!  Upon arrival at Bent, teams were lead to a bowl of Jalapeño peppers, where one team member had to eat the pepper before being given the next clue.

Teams then had to run to find Steph + Jen, who were waiting at Town Hall ready with Sandbags and a WOD.  Teams showed the Town of Collingwood what we do, Sandbag DL, running, Sandbag Cleans, Running, Sandbag Squats, lunges, and burpees of course…..

In the final leg, before heading to Side Launch Brewery for a pint, teams were given $10. each and the task of heading to a grocery store to purchase $10. worth of non perishable food items for us to donate to the Collingwood Food Bank.

It was truly a SPOOKtacular time….   We very thankful to all the local businesses that got on board with our idea.
– Curries Farm Market, if you have never been, they’re on 6th and the 10th line and open until Christmas.  Chris + Candice Currie are a lovely local family and have a wonderful Market.  Go see them!
– Press Juice Co, downtown Collingwood is an amazing local fresh press juice shop offering organic juices, smoothies, a salad bar and more.  Under new ownership with Charlene, who has been a longtime employee.  Go visit.
– Bent Taco is a phenomenal restaurant which is owned in part by our member Nick McGreggor who is also the head chef!  If you have never been, you are missing out big time!  Huge thanks to Nick who also supplied us with their amazing Guacamole, Salsa + Chips to enjoy post hunt.
– Downtown Collingwood BIA for allowing us to take up the space beside the town hall to hit a WOD.  We have a beautiful downtown core with some amazing shop.  Christmas is coming, forget online shopping or driving out of town, head downtown and check out all the shops we have!  Support local businesses.
– And the end of the night brought us back to Side Launch Brewery for a pint. Side Launch has a great line up of brews, if you have never been, do check them out.

It’s always fun to team up with other local businesses!  We live in an amazing community.

A SPOOKTACULAR weekend indeed……

 

Monday, October 29th, 2018

Focus: Squats Up?

2 sec Pause Squats

2-2-2-2-2-2

superset with

15 unbroken wallballs

.

WOD:

10-1 Ladder

Front Squats @ 70% of 1RM

Strict T2B

.

Level 2

10-1 Ladder

Front Squats @ 60% of 1RM

Strict Knee Raises

.

Level 1

10-1 Ladder

Front Squats @ 60% of 1RM

Banded Hip Extensions

.

Cash Out:

Coaches Choice

.

Check back each night at 8pm for the next days WOD

.

Contact us:

Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5

Phone: (705) 444-0006

Follow us:

Jen Nichol No Comments , , , , ,
June 14, 2018

The Recipe – Friday, June 15, 2018

The Recipe

It’s the time of year when so many people are scrambling to get “beach bodies”, and many program out there will claim to help you get abs in just a few weeks.  Many will also claim that there are magic supplements, drinks, or secrets to do just that.

Here’s our secret recipe.  But it’s actually not a secret, it’s pretty simple, and it’s been proven to work time and time again.

Eat Meat, Vegetables, Nuts & Seeds, some Fruit, Little Starch, No Sugar + do CrossFit

A few key things to note, eat real food!  Food that isn’t created in a factory somewhere, with tons of ingredients that you can’t pronounce.  Also just because it has the world paleo or even keto in front of it, does not mean it’s something you should be eating all the time.  i.e.) Paleo Brownies, Paleo Muffins, etc…
When was the last time anyone ate a “Paleo Apple” right never!  It’s real food, it doesn’t need a ‘label’ in front of what it is ….

Also be careful with supplementation.  Supplements are just that, “supplements” to your already healthy and balanced diet.  Don’t think that cutting out a meal and just supplementing with a protein shake is the answer.  You might actually need to add a protein shake on top of your meals to ensure you’re eating enough!  Most of us actually under eat for our body and performance.

Most importantly, do not beat yourself up if you treat yourself.  It’s summer, if you want an ice cream cone, or whatever your treat is, you’re a grown up.  Eat it, treat yourself, own it, and move on.  Maybe don’t treat yourself everyday, but when you do, enjoy it, and don’t be sorry you did.  Just make sure the next day, you get back to your balance.

Also please remember, results won’t happen overnight.
But they will happen.  Pay attention to what you put in your body, and move your body.
You will get results!

Eat Meat, Vegetables, Nuts & Seeds, some Fruit, Little Starch, No Sugar + do CrossFit

Friday, June 15, 2018

Focus:

10 Minutes to Warm up to Complex Weight ( HBP)

then

Complex

10 min EMOM

Power Clean

2 Front Squat

2 Push Press

Thruster

.

WOD:

8 Min AMRAP

8 Thrusters 95/65

8 Toes to Bar

25 Double unders

.

Level 2:

8 Min AMRAP

8 Thrusters 75/55

8 Knee Raises

25 Double under Mix

.

Level 1:

8 Min AMRAP

8 Thrusters 45/35

8 Knee Raises

50 Singles

.

Cash Out:

Coaches Choice

.

Check back each night at 8pm for the next days WOD

.

Contact us:

Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5

Phone: (705) 444-0006

Follow us:

Chris Stoutenburg No Comments , , , , , , , , , ,
May 27, 2018

Gear Up – Monday, May 28th, 2018

Gear Up

As a CrossFit Indestri Member, you now have access to shop at Reebok Canada and receive a 25% off discount on regular prices items and 15% off sale purchases.

When you shop at Reebok Online, all you have to do is simply shop at www.reebok.ca/crossfitindestri from now on, and sign up under the Member Affiliate Program using the Code ID : CROSSFITINDESTRI to receive an email from Reebok with your 25% off code!  The email takes just a few minutes to receive, with a coupon code that will be good for a one time purchase.  Never fear,  you can get a new code every week to ensure you stay geared up!

Happy Shopping….

 

Monday, May 28, 2018

Focus:

Front Squat
7-7-7-7

.

WOD: via – Pat Sherwood

For Time:

20-10

Front Squat 135/95

Push Jerk

.

Cash Out:

Choice

.

Check back each night at 8pm for the next days WOD

.

Contact us:

Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5

Phone: (705) 444-0006

Follow us:

Jen Nichol No Comments , , , , ,
May 17, 2018

Fitness is: CrossFit – Friday, May 18th, 2018

Fitness is: CrossFit

Hey so Continue from Wednesday, I want to talk about CrossFit, fitness and health and leave you with  a unified sense of where CrossFit fits in all of these. The Original plan laid out by Greg Glassman was to develop a fitness program that was broad, general and inclusive. A program that specialized in not specializing, and they were told they cant do it… well too bad he did it.

Greg Gasman ( Coach) The founder/ CAO of CrossFit was the first to define “fitness” in a meaningful & measurable way.

CrossFit is Fitness

If someone asks you what is CrossFit and the text book answer is

Constantly Varied

High Intensity

Functional Movement

Now if you give that answer to most of the people in the world that don’t CrossFit they will look at you like …. yeah ok…. Weirdo.

But lets take a few sentences to really explain it.

Why Constantly varied?

Because we want to take all the things you do in movement, keep the things you do well and amp up the shit you suck at. I don’t want you to just continue to focus on the stuff you do great, If that was the case then go do something your good at and just train the shit out of it, DONE..

But I want you to be good at everything, CrossFit wants us to be prepared for anything life throws at us and we look at it and say “yeah I can work my way through that task” General Prepared Fitness

Its simple as that, do everything with no rhyme or reason, Dead lift and Run, Carry a stone and jump on a box, work out for 1 hour, do a metcon at 5 minutes. be Intense but safe and only increase intensity as skill allows.  SIMPLE AF

 

Why High Intensity?

Now the word intensity has caught some bad vibes and thrown around by many fitness experts. The Global gym guy will say crossfitters are too intense but when he goes for a run he needs to stuff his fanny pack with 15 power bars and a water pack on his back because he doesn’t understand what intensity is..

Intensity=Power

The global gym dude lifts weights, looks good but averages 5-10 minutes of rest between simple non exerting exercise. We need these exercises in our program to help keep a base muscle structure, They are a component of structure but have no correlation towards of training Intense. There is nothing intense about it.

The endurance athlete says well I can run for fucking hours… Great but you can pick up a barbell or jump up a curb because you have no twitch muscle so as long as you don’t have to be explosive ever in your life… your fine. again we need endurance training and aerobic capacity but it can not be the base of our training, it needs to be mixed in at intervals of intensity.

INTENSITY IS EXACTLY EQUAL TO POWER

We need to do everything, we need to amp up the intensity every time we get good at something, stay safe in the process but never get comfortable. If your good at box jumps at 24 inches, then run 800m meters and do them, still good at it? then run harder, jump to 30 inches, Carry weight add squats. keep varying those components at high intensity until you find the part that makes it hard again and train there as long as you can do it safe. Find the shit you suck at, train it safely and intensely until you don’t suck at it, then amp it up gain.

Why Functional Movement?

Functional Movement means something different to everyone these days. I could sit in-front of a Pilates expert, a yoga expert, a TRX and Personal trainer and say we are adding functional movement to Fitness, ad they would all be nodding going yeah! Finally functional movement! and it wouldn’t mean the same thing to any of them.. If I’m saying functional movement and they are all nodding but working off different definitions, then I’m basically I’m not saying anything and they are hearing Nothing. Glassman gave CrossFit a definition for Functional Movement. He did that so when we say functional movement we all are thinking the same thing.

Glassman defined it as:

Functional Movement are those movements that are categorically unique in their ability to express power.

Simple right?

.

Functional movement is built in your DNA

They are core to extremity, they are relation to everyday movements.

It can be measured, weight, height, time, distance.  POWER

.

CrossFit Equation

Intensity = Power, and Power = Force x Distance / Time

Moving large loads over distance quickly

Basically the more fit you are, the more weight you can move, over longer distances at faster rates.

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We forget to talk about these things all the time but they are what are the most important when achieving measurable results. These are the base of how the whole program was designed and from these formulas everything else was created. These are used in every class I program, every wod takes all of the above into account.

.

Fitness = Increased work capacity, across broad time and modal domains.

Crossfit stated in 2005 the following and it remains true today.

“All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, endurance and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.”

 

It’s CrossFit! we love it and we hope you do to.

I know we can be overly enthusiastic sometimes, we honestly just want you to be the best version of you… You can be! We want you to leave each day feeling like you did something good or learned something new about yourself. We want you to succeed and we want you to fail, because we believe its from both of these things that we learn the most and grow!

For a lot of us We discovered nutrition that works, sleep patterns and have been introduced to more functional fitness movements then we could ever imagine because of this program. Its why i love it, I love doing this with people who feel the same way. we want to be healthier, live longer and live well. There is a tsunami of disease and bull shit coming our way. I think this is our best way to fight back.

 

I leave you with this to read, its long but very informative and if its been a while since you remembered why you walked through those doors, or if you did  come through the doors but never really understood what Fitness we are trying to teach.. Then read this, and this goes for coaches and members.

https://journal.crossfit.com/article/what-is-fitness

Stouty

Friday, May 18, 2018

Focus:

 Front Squats – Box Squats
 15 minutes Find a heavy Double

.

WOD:

For Time:

50 Wall Balls 20/14

1000m Row

50 wall Balls 20/14

.

 

Cash Out:

Coaches Choice

.

Check back each night at 8pm for the next days WOD

.

Contact us:

Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5

Phone: (705) 444-0006

Follow us:

Jen Nichol No Comments , , , , , , ,
May 1, 2018

Let Me Tell You About CrossFit – Wednesday, May 2, 2018

Let Me Tell You About CrossFit

 The video is 6 years old now, but still such a great video, a great depiction and so true!
What is CrossFit to you?

Comment on the FB post below….
Also just for fun how many elite level CrossFit Athletes can you spot and name in the video?
I spy with my CrossFit eye…..  3,2,1, name them….

 

Wednesday, May 2, 2018

Focus:

Group Warm-Up
Front Squat Prep – Squat Therapy

.

WOD:

100 Front Squats 135/95

** E2MOM 9/7 Cal**

.

level 2:

115/75 FS

Cal 9/7

.

Level 1:

Goblet Squats 24/16

30 sec Row

.

Level 4: 

155/ 105

12/9 Cal

.

Cash Out:

Coaches Choice

.

Check back each night at 8pm for the next days WOD

.

Contact us:

Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5

Phone: (705) 444-0006

Follow us:

Chris Stoutenburg No Comments , , , , ,
April 29, 2018

Rest Days – Monday, April 30, 2018

Rest Days

Do you take a rest day?

If so how many, how often and what do you do on your rest day?

It may seem like an odd time to talk about a taking a rest day at the start of the week, but Monday’s are the busiest days in the gym and it’s a great time to plan your week.  Rest days are a big part of ensuring proper recovery!  It’s not that we don’t want to see you at the gym, because we do.  But it’s important for you to take a day or even two to rest!

CrossFit.com follows a 3 on 1 off program, this means they do 3 days of workouts, then take a rest day.  We all need a day to allow muscle tissue to regrow and allow our bodies to recover from training.  At CF Indestri we program Monday – Friday (our weekend classes are speciality programs).  We understand that everyone has different schedules and days in which they attend the gym.  For many of you 5 days on works great!  But what you need to monitor is how your responding to training on day 4 or 5.  Are you still feeling strong and able to hit the conditioning portions of the workout with the level on intensity that the workout is calling for?

Something that we see happen, is people starting really enjoying coming to the gym, both because of the results they see and the community at the gym.  They don’t want to take days off!  However this is a problem, and this can absolutely lead to injuries if you don’t properly listen to your body and we do see it happen.

We also keep track of your attendance, and it’s not uncommon if we notice you getting in to an overtraining situation for us to insist it’s time to take a rest day.  Again, not because we don’t what to see you.  But because we’re looking out for you.

The point is that your body needs rest days.  Sometimes it can be an active recovery, going for a hike, a bike run, a trail run, a swim, or even a ROMWOD session.  The key is balance, don’t do something that’s going to be high intensity. On a rest day, it needs to be restorative!

It doesn’t matter if you’re a competitive CrossFit athlete or if you train just to get fitter.  Keep in mind that more is not always better.

Better is better.

Most importantly learn to listen to your body, and learn to be ok with missing a day.  It’s only going to help you get stronger and faster if you allow your muscles a chance to recover.

 

 

Monday, April 30, 2018

Focus:

.

WOD:

For time:
70 Air Squats
60 Sit-ups
50 Kettlebell swings, 24/16
40 Pull-ups
30 Handstand push-ups

.

level 2:

For time:
70 Air Squats
60 Sit-ups
50 Kettlebell swings, 20/12
40 Banded Pull-ups
30 Pike push-ups

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Level 1:

For time:
70 Air Squats
60 Sit-ups
50 Kettlebell swings, 24/16
40 Pull-ups
30 Banded push-ups

.

Level 4:

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 24/16
40 Pull-ups
30 Handstand push-ups

.

Cash Out:

Coaches Choice

.

Check back each night at 8pm for the next days WOD

.

Contact us:

Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5

Phone: (705) 444-0006

Follow us:

Chris Stoutenburg No Comments , , , , , , , , ,
April 22, 2018

Movement – Monday, April 23rd, 2018

Movement

As you know we hosted a Festivus Games event in our facility this past Saturday.  Firstly a huge thank you to all our volunteers/judges!  We absolutely could not run events at our facility without your help, so we truly can not thank you enough for giving up your day to help out!!  For anyone who has never judged during a functional fitness event, it’s not a easy task, and can make for a long day.  Thank you, thank you, thank you!

We had a few athletes from CFI compete and we honestly could not be more proud!  Unfortunately Dorothy had to WD the morning of the event due to the flu and could not compete in the Masters Female Division, which we know she would have done an awesome job in!  We had, Stephanie Haldane, Sarah Messervey, Katy Wood and Andrew Fawcett all compete and they all crushed it!!

Congratulations to Andrew or Fos as most of you know him, he ended the day standing on top of the Masters Male Podium with the gold!  Sarah also made it to the Intermediate Female final heat, finishing 4th overall!  Standings for everyone will be posted by Festivus on Tuesday evening.

Our CFI crew competed against 46 athletes from other affiliates.  The one common thing that was brought up multiple times between Steph, Stouty and myself (Jen) was how incredibly proud we were to watch our CFI athletes move!

Each of the 4 athletes we had competing, “outside of the CrossFit Open in our facility,” this event was the first functional fitness competition they have ever competed in, and honestly each of them looked like seasoned athletes!
There movement made us extremely proud to have them represent us!

Congratulations and thank you!

For anyone who now has the competition bug, get a team together, and get signed up for The UG Games this July, we have two female athletes who are wanting to compete in the Amateur team division, but are looking for two male teammates.  And for anyone who is able to help out and volunteer or judge, please sign up for that as well.  UG always needs help for the weekend!  SIGN UP FOR THE COMPETITION OR VOLUNTEERING HERE! 

Monday, April 23, 2018

Focus:

Front Squats out of the Hole ( in groups of 3)
4×2

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WOD:

21 Dumbbell thrusters 50/35
Run 400 meters
18 Dumbbell thrusters
Run 400 meters
15 Dumbbell thrusters
Run 400 meters

.

level 2:

35/20

run 400m

.

Level 1:

Dumbell Thrusters

Run 200m

.

Cash Out:

Coaches Choice

.

Check back each night at 8pm for the next days WOD

.

Contact us:

Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5

Phone: (705) 444-0006

Follow us:

Jen Nichol No Comments , , , , , , , ,