Thursday is a big day! We’ve got a ton of stuff coming at you, + it’s also World Purple Day!
9:30am CrossFit Kids WOD
2pm Live with Carl Paoli
The 4 Class WOD times, plus 3 specialty classes tomorrow.
For CFI every year on World Purple Day we do Grace for Grace. World purple day is for Epilepsy awareness for those who might not know. CFI does Grace for Grace every March 26th, in honour of Grace Howe, + other friends who have epilepsy. The Howe family was a part of our CFI family early on with CFI. Monika + Gavin’s youngest daughter Grace was diagnosed with Epilepsy when she was just 4 years old. Years ago Monika came to us to see if we could do something to help raise awareness + funds for world purple day. Grace for Grace was born, + we’ve kept the tradition ever since. So, our WOD today, will be a version of Grace, + we’ll ask all of you to wear purple to support please!
Also we’re very excited to have Carl Paoli doing a live with you at 2pm!
Carl is the founder of the Freestyle Connection, a guru of movement + since 2010 he has been who many of us, both athletes + coaches, have turned to for progressions on many gymnastics movements, from pull ups to pistols.
Carl Paoli has coached thousands of athletes all around the world, through both GymnasticsWOD + Freestyle Connection. In 2011 he was part of the coaching team for Anne Thorisdottir, who went on to become the first two-time female winner of the CrossFit Games in 2011 + 2012. He is also the author of the New York Times best selling book Freestyle, and truly is one of the most thought provoking minds in our community today.
In 2018 Carl made the trip to CrossFit Indestri to bring us his Freestyle Connection seminar. If you had the chance to attend + meet him then you’ll know just why we’re so excited about this virtual live opportunity with him. Carl is a master of movement, + we can not begin to express what a truly incredible opportunity it is to have him coming out of retirement for us, for YOU! Please try + make time if you can to jump on this virtual live!
Thursday, March 26th, 2020
This can be done with dumbbells, kb or a backpack, sandbag, or bands
10 rows ( 20 bandy rows)
20 sec wall sit
20 lateral jumps
10 dive bomber push ups / push ups
Clean & Jerk complex (get to workout weight or heavier)
2 dead lifts
2 hang clean pulls
1 Hang clean
Same complex with dbs or odd object
Use a backpack or dog food bag etc. Something safe!
“Grace for Grace” A CrossFit Indestri tradition for one a member of the CFI family, a young girl named Grace, who was diagnosed with epilepsy at the age of 4.
If you have equipment;
3 min Amrap rest 2 mins x 2
Clean & Jerks 135/95
If you have some or no equipment;
Use same objects you used for Focus
Check back each night at 8pm for the next days WOD .
Phone: (705) 444-0006
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