CrossFit INDESTRI FITNESS NEWS
INDESTRI CHRISTMAS PARTY:
DATE: DECEMBER 9TH/2016
TIME: 7PM – 2AM
WHERE: BLUE MOUNTAIN GOLF CLUB
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!
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.
Stouty, Jen & Steph
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!!
Women Strong Retreat Recap
LOOK FOR A LATER POST ON THE BLOG THIS WEEK
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!
AND NOW FOR THE
5×5 @ 75%
(2 sets 0f 7 @ 50% & 60% warm up)
20 cal Row, Bike or Ski
10 Front Squats 185/135 (no Rack)
“Shark” with Ab mats oh head
(I’ll explain in class)
TUESDAY: Strength & Skill day
Coach Steph will get you moving
STRICT WEIGHTED PULL UPS
Increase lbs each set. Push your progressions to next level
PVC -SPLIT JERK BALANCE
10 x 1
Build to a heavy
2 Mins Each Side shoulder roll over stretch
2 Min roll out Lats
Rest 1:1 with partner
OH Squats 95/65
Burpee over bar
KB Farmer Carry
Try to Increase weight
25 Box Jumps
5 Stone 2 Shoulder 95/65
3×1 (20m) HEAVY SLED PUSH
GROUP WARM UP
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 cap
100 DU Buy In
90 MED BALL SIT UPS 20/14 (touch floor touch feet)
70 KB SWINGS 24/16
60 WALL BALLS 20/14
40 HANG POWER CLEANS 95/65
30 POWER SNATCH 95/65
200M LUNGE WALK
10 HSPU or (15 plyo 2 plate push up)
100 DU Cash out
RECOVERY CLASS: 9am to 10am
STRENGTH & CONDITIONING: 10am-11:30am
( REMINDER THIS CLASS IS 90 MINS)
3 MIN ROW MEDIUM PACE
BREATHING DRILLS – 5 MINS
12 MINUTES 2 FIND
3RM SH. PRESS
SUMO DEAD LIFT
5X2 @ 80%
5X10 @ 60%