CrossFit 40477

Hey Team

Here is you CrossFit Class Program for next week:

PROGRAM

• It’s Monday, which means another 5-set triplet that will again test our consistency and shoulder endurance.
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• Tuesday, we are bringing back a fast-paced endurance workout from a few years ago, which still hits just as hard. 
• Wednesday, we are taking another crack at some barbell cycling and burpees on the minute to really focus on building our engine. 
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• Thursday will feature one of those workouts that looks enticing on paper, but I can assure you that you will be pleasantly surprised by how tough it gets on your midline. 
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• Open Workout Friday is here, and it’s time for 19.3: the lower-body to upper-body chipper that demands pure grit and grind. 
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• Saturday is another 4.40 workout, a long bodyweight session where athletes will be tasked with moving for 44:00 minutes non-stop.

Don't forget, we also have some newcomers to the schedule, Monday and Thursday we have our HYROX Classes :) Feel free to check those out. 

See you next week.

Dear Community,

On April 27, 2025, the Düsseldorf Marathon ("Uniper Düsseldorf Marathon") will finally take place again, and we’d love for CrossFit 40477 to participate with relay teams: https://www.duesseldorfmaratho...

Here’s the deal:

4 runners share the marathon distance, with the following sections available:

• Section 1: 11.3 km
• Section 2: 13.1 km
• Section 3: 8.6 km
• Section 4: 9.2 km

We aim to sponsor 4 relay teams.

If you’re interested and available to join one of the teams, please join the Track & Field group. We’ll share all further details about the event there: https://chat.whatsapp.com/GjtT...

Have a great day!

Hey Team, here is our weekly CrossFit program overview:

PROGRAM

It’s our first full week in 2025, and this will be one to remember.

1. Monday, we kick off with a 5-set triplet that will open our lungs and test your grit.
2. 
   Tuesday is all ground and pound as you will be tasked with moving for 45 seconds non-stop every minute, having only 15 seconds to recover while trying to push through 10 grueling sets. 
3. 
   
4. Wednesday we work 1:1 on all leg drives.
5. 
   Thursday features a fun ascending into descending running/gymnastic chipper for you to tackle.
6. 
   
7. Friday we are taking you back in time by starting with the 11.1 CrossFit Open workout.
8. 
   On Saturday, we have a long challenge with our 4.40 workout that you will partner up for and work through on any machine they choose. 

We also starting our HYROX classes from next week. Keep an eye out for communication on the program. 

See you next week for a stacked and exciting schedule :)