CrossFit 40477

Schwerinstraße 17, Düsseldorf 40477, Deutschland

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Class Plan 04.27.26 – 05.03.26

CrossFit 40477 23. April 2026 um 11:46

Dear community,

Here comes your weekly preview for our CrossFit and specialty Classes.

CrossFit) (Workout of the Day, accessories and cool down)

If you’d like to put in an extra 15 minutes of accessory work after class or during your OG+ session, we’ve got you covered. The plan will be printed and available for you at the box.

Please keep in mind that extra work after class is only possible if there is enough space in the OG and the registered OG users are not disturbed. You can also include it in your OG+ sessions anytime.

If you drive to the box, please remember to free up your parking spot early for the next class, especially in the evenings.

Here are some tips for next weeks strength and gymnastics pieces in our CrossFit classes:

Strength Cycle: Week 4 Tips

We’re in Week 4 of the strength cycle and continuing with Phase 2. Loads are increasing, but the focus stays the same: strong pull mechanics and stable receiving positions. Athletes should be feeling more confident under the bar. Now we reinforce that with consistency and intent.


This week is about applying what’s been built. Heavier weight doesn’t change the standard. Positions, speed, and timing still come first.

 

Strength Tips:

  • Finish the pull: Full extension every rep. Strong legs and hips drive the lift.
  • Be decisive in the catch: No hesitation. Meet the bar, own the receiving position.
  • Stay solid in the catch: Stable overhead and front rack positions make the lift.
  • Earn the load: Only build in weight if positions and speed stay consistent.


Gymnastics: Rope Climbs

We’re in Week 4 of our 8-week gymnastics cycle, alternating between handstand walks and rope climbs. This week brings us back to the rope with a focus on efficiency, footwork, and consistency under fatigue. The goal is smooth, repeatable climbs at every level.

 

Rope Climb Coaching Tips:

  • Lock in the feet: Secure the clamp before standing.
  • Use the legs: Stand tall, then pull. Don’t muscle the climb.
  • Stay efficient: Smooth reps over rushed effort.
  • Control the descent: Stay consistent and protect the hands.

Saturday team WOD:

Teams of 2


800m Run (Together)


30 Muscle Ups


800m Run (Together)


30 Snatches (135/95)


800m Run (Together)


30 Clean and Jerk (135/95)


800m Run (Together)


(Score by Time)


(KG conv: 60/42.5)

Specialty classes

Gymnastics:

We are starting a new cycle - make sure to complete the baseline test next week:

Strength Classes

Weightlifting Advanced

Foundation will be adjusted based on the same program

See you in class!

Your CrossFit 40477 team

PS. As usual: All details are available in the BTWB app - including videos, discriptions and the option to track.

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Please read: Trial schedule update from May + important info on booking & cancellations

CrossFit 40477 19. April 2026 um 09:14

Liebe Community, [English below]

bitte nehmt Euch einen Augenblick, um die folgende Nachricht zu lesen: Ab Mai passen wir unsere Kurszeiten zunächst testweise an.

Diese Änderungen nehmen wir nicht leichtfertig vor. Unser Ziel ist es, das bestmögliche Angebot für Euch zu schaffen. Dabei gilt für uns: Eure Nachfrage bestimmt das Angebot – gleichzeitig müssen wir natürlich auch die Kapazitäten unserer Trainer, die Kursauslastung und die Wirtschaftlichkeit im Blick behalten.

In den vergangenen Monaten haben wir die Auslastung unserer Kurse analysiert. Dabei hat sich gezeigt, dass vor allem die Randzeiten morgens um 8:30 Uhr und abends häufig nicht stark genug gebucht sind. Gründe dafür gibt es verschiedene: Homeoffice wird wieder weniger, viele von Euch müssen häufiger ins Büro, und der späte Kurs um 20:30 Uhr ist für viele einfach zu spät.

Statt Kurse zu streichen, möchten wir im Mai eine neue Lösung testen. So bleiben alle Kurse erhalten – und im besten Fall schaffen wir sogar mehr Flexibilität und zusätzliche Kapazitäten.

Neue Kurszeiten ab Mai

Morgen

  • 06:00–07:00 Uhr
  • 07:00–08:00 Uhr
  • 08:00–09:00 Uhr

Mittag

  • 12:00 Uhr (wie bisher)

Nachmittag / Abend

  • 16:45–17:45 Uhr
  • 17:55–18:55 Uhr
  • 19:05–20:05 Uhr
  • 20:10–21:10 Uhr

Freitagnachmittag/-abend sowie Samstag und Sonntag bleiben unverändert.

Hier findet Ihr einen Überblick über die erste Mai-Woche:

Wir hoffen, damit die Peak-Zeiten etwas zu entlasten und Euch mehr Flexibilität zu ermöglichen.
Bitte gebt uns die Chance, diese Zeiten im Mai gemeinsam zu testen.

Wichtige Infos zu Buchung und Abmeldung

Da wir viele neue Mitglieder haben, hier noch einmal die wichtigsten Punkte im Überblick:

1. Anmeldung

  • Kurse werden 7 Tage im Voraus um 12:00 Uhr zur Buchung freigeschaltet.
  • Auf der Warteliste rückt Ihr in der Reihenfolge Eurer Anmeldung nach.
  • Die automatische Anmeldung funktioniert nur, wenn Ihr am gleichen Tag nicht schon in einem anderen Kurs eingebucht seid und Euer Credit-Kontingent ausreicht.
  • Wenn das nicht der Fall ist, werdet Ihr gefragt und habt 2 Minuten Zeit, Euch anzumelden, bevor die nächste Person nachrückt.
  • Inhaber von 10er-Karten, Drop-in-Karten oder Week Passes werden grundsätzlich immer gefragt und rücken nicht automatisch nach, da diese Karten systemseitig als Zahlungsmittel eingesetzt werden.

2. Warteliste

  • Wenn Ihr die Option „automatisch nachrücken“ nutzt, aktiviert bitte Eure Push-Nachrichten, damit Ihr die Benachrichtigung nicht verpasst.

3. Abmeldung
Damit Nachrücker ihren Platz noch realistisch nutzen können, gelten folgende Fristen:

  • Mittagskurse: bis spätestens 1 Stunde vorher
  • Nachmittags-/Abendkurse: bis spätestens 2 Stunden vorher
  • Morgenkurse: bitte am Vorabend abmelden

Außerdem bekommt Ihr 3 Stunden vor Kursbeginn noch eine Erinnerung – auch dafür bitte Push-Nachrichten aktivieren.

4. Abmeldefrist prüfen

  • Eure Buchungen seht Ihr jederzeit in RESAWOD.
  • Wenn Ihr auf eine Buchung klickt, seht Ihr dort auch die genaue Uhrzeit, bis zu der Ihr Euch abmelden könnt, ohne einen Credit zu verlieren.

Noch ein Punkt in eigener Sache

Uns ist bewusst, dass es viele Gründe geben kann, warum Ihr trotz Anmeldung nicht zum Training kommen könnt. Bisher haben wir deshalb bewusst auf Sanktionen verzichtet und an den Gemeinschaftssinn appelliert.

Bitte behaltet trotzdem im Hinterkopf: Nicht abgesagte Teilnahmen wirken sich immer auch auf andere aus – auf Mitglieder ohne Platz, auf unsere Trainer und auch auf die anderen Teilnehmer im Kurs.

In letzter Zeit wurden freie Plätze häufiger über die WhatsApp-Gruppe weitergegeben. Das ist gut gemeint, für uns aber nicht ideal, weil in RESAWOD meist bereits eine Warteliste existiert. Fairerweise sollten die dort wartenden Personen zuerst die Chance bekommen.

Deshalb unsere Bitte: Nutzt im Notfall bitte den Activity Chat in RESAWOD, um Trainer und Kursteilnehmer zu informieren.

Wir sind EINE Community und nehmen Rücksicht aufeinander – genau das macht für uns den Unterschied zu größeren Gyms.

Danke für Eure Aufmerksamkeit!

Liebe Grüße
Vanessa und Kai

__________

Dear Community,

Please take a moment to read the following information: Starting in May, we will be testing an adjustment to our class schedule.

We never make changes like this lightly. Our goal is always to create the best possible offering for all of you. One principle always applies: your demand shapes our schedule. At the same time, we also need to keep an eye on our coaches’ capacities, class attendance, and overall sustainability.

Over the past few months, we have reviewed our class attendance closely. We noticed that classes at the outer edges of the schedule — especially the 8:30 a.m. slot and the later evening classes — have often not been filled enough. There are different reasons for this: working from home is becoming less common again, more of you are returning to the office, and for many, the 8:30 p.m. class is simply too late.

Instead of simply cancelling the less popular classes, we would like to test a different solution in May. This way, all classes remain in place — and ideally, we can even create more flexibility and additional capacity.

New class times from May

Morning

  • 6:00–7:00 a.m.
  • 7:00–8:00 a.m.
  • 8:00–9:00 a.m.

Midday

  • 12:00 p.m. (unchanged)

Afternoon / Evening

  • 4:45–5:45 p.m.
  • 5:55–6:55 p.m.
  • 7:05–8:05 p.m.
  • 8:10–9:10 p.m.

Friday afternoon/evening as well as Saturday and Sunday remain unchanged.

Please find the schedule for the first week of May here:

We hope this will help reduce pressure during peak times and create more flexibility for everyone.
Please give us the opportunity to test these new times together during May.

Important information on booking and cancellations

As we have welcomed many new members recently, here is a quick overview of the most important points:

1. Booking

  • Classes open for booking 7 days in advance at 12:00 p.m.
  • Waitlist spots are assigned in the order in which people joined the waitlist.
  • Automatic booking from the waitlist only works if you are not already booked into another class on the same day and if you have enough credits available.
  • If that is not the case, you will receive a notification and have 2 minutes to confirm your booking before the next person on the waitlist is offered the spot.
  • Holders of 10-class passes, drop-in passes, or week passes will always be asked manually and will not be moved up automatically, because these passes are treated by the system as a payment method.

2. Waitlist

  • If you choose the “move up automatically” option, please make sure your push notifications are activated so that you do not miss the notification.

3. Cancellation
To give waitlisted members a realistic chance to take the spot, the following cancellation deadlines apply:

  • Midday classes: no later than 1 hour before class
  • Afternoon/evening classes: no later than 2 hours before class
  • Morning classes: please cancel the evening before

You will also receive a reminder 3 hours before class starts, so please make sure your push notifications are enabled for that as well.

4. Checking your cancellation deadline

  • You can view all your bookings at any time in RESAWOD.
  • If you click on a booking, you will see the exact time until which you can cancel without losing a credit.

One more thing from us

We know there can be many valid reasons why someone may not be able to attend training despite being booked in. That is why, up to now, we have deliberately chosen not to impose sanctions and have instead relied on everyone’s sense of community.

Still, please keep in mind that not cancelling your booking affects others too — members who could not get a spot, our coaches, and also the other participants in class.

Recently, some of you have used the WhatsApp group more often to offer up open spots. We know this is well intended, but for us it is not ideal, because in most cases there is already a waitlist in RESAWOD. To keep things fair, the people on that waitlist should have the first chance to take the spot.

So our request is: if needed, please use the Activity Chat in RESAWOD to inform the coach and the other class participants.

We are ONE community and we look out for each other — that is exactly what makes us different from bigger gyms.

Thank you for your attention!

Best regards
Vanessa and Kai

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CLASS PLAN 04.20.26 – 04.26.26 & Events

CrossFit 40477 17. April 2026 um 07:39

Dear Community,

Please note: Due to a seminar the box is closed next weekend (April 25 - April 26). Open Gym+ Users may sign up for the evening slots. Please make sure to get the introduction on time during the week if you want to use a spot. It will only be possible until Friday.

Please don't forget our events next weekend:

  • April 25 (Saturday): Regional Throwdown (1st Bundesliga) for our team in Mainz (supporters are welcome!!)
  • April, 26: DUS marathon: Come and support our relay teams and the solo runners 

Please find your weekly preview below:

CrossFit Classes

Strength Cycle: Week 3 Tips

We’re kicking off Phase 2 of the strength cycle this week, where you begin to build on the positions you established in the first two weeks with slightly heavier loading. The focus now shifts to strengthening the pull and reinforcing stability in the receiving position, all without losing the speed and precision we’ve been developing. This is where you should start to feel more confident getting under the bar and owning the catch.

Reminder: While the weights are increasing, the standard stays the same: quality movement first. We’re not rushing the process. We’re layering strength on top of good positions.

 

Tips:

  • Build the pull: Finish every lift aggressively. Strong extension sets up everything that follows.
  • Punch and receive: Meet the bar with confidence. Stable, active shoulders and a solid front rack/overhead position are key.
  • Stay fast under the bar: Heavier doesn’t mean slower. Speed into the receiving position is still the priority.
  • Reinforce the catch: Stick every rep. Control the receiving position before standing.
  • Trust what you built: Weeks 1–2 laid the foundation. Now it’s time to rely on those positions as the load increases.

Gymnastics: Handstand Walks

We’re in Week 3 of our 8-week gymnastics cycle, continuing to alternate between rope climbs and handstand walks with one dedicated skill session each week. This week, the focus shifts to handstand walks by building control, balance, and confidence upside down. No matter the level, the goal is to stay tight through the midline and move with intention.

 

Handstand Walk Tips:

  • Own your midline: A tight core keeps you from over-arching and losing control
  • Small, controlled steps: Short, deliberate hand placements lead to better balance and longer walks.
  • Look between your hands: Keep your gaze neutral to maintain positioning.

Specialty Classes

Weightlifting Advanced (Foundation is adjusted):

Clean & Jerk

Technique 1: Jerk Balance
3x3 @60%, 65%, 70% 1RMJ
Technique 2: Paused JD + JD + Split Jerk
3x1+1+1 @70%, 75%, 77.5% 1RMJ
Technique 3
: Paused Split Jerk
3-3-2-2 (from Rig) @75%, 80%, 85%, 87,5% 1RMJ
Technique 4
: Squat Clean + Split Jerk
4-3-3-2 @82,5%, 82.5%, 85%, 87.5%
Strength:
EMOM10:
1) 3 Frontsquats + 2) 6 Backsquats
5x3, 5x6 @77.5%, 87.5%, 92.5%, 95%, 97.5% 1RMC

Gymnastics Classes:

Tuesday (Handstand) - week 

Thursday (Pull) - week 5 - Focus: bar Muscle Up

Warm-up
Complete 3 Rounds:
10 Scap Pull Ups
5–10 V-Ups
8–10 Light DB Bicep Curls

Pullover + Eccentric Bar Muscle Up
Perform 6 sets of 1 rep. Focus on maintaining high quality on the strict pull up portion of the rep that we have been working on in previous weeks. From the chin over bar, pike at the hip and continue pressing down on the bar, pulling the bar into the crease of the hip. DRIVE the feet down towards the floor to continue rotation and finish the rep. From the top, perform an eccentric bar muscle up.
Scaling options for these will be: The low bar pullover OR 1 strict pull up, hold chin over bar and do 2 leg raises. For the ecc bar muscle up, we can scale this to a 10s chest to bar isometric hold, toe spot if necessary.

Jumping Bar Muscle Ups + Grip Rotations
Perform 3–4 sets: 3 Jumping Muscle Ups + 6 Grip Changes in Support

Hips to Bar & Bar Muscle Ups
Perform 4 sets: 3 linked hips to bar, 1 min rest, 3 bar muscle ups.
Scaling will be: 3 Jumping Bar Muscle Up Pushdowns, 30s - 1 min rest, 3 Jumping Bar Muscle Ups

Strength Accessories
Perform 3 rounds: 20 Banded Lat Pushdowns in Hollow, 10 Planche Leans, 5–8 Single Leg Ice Cream Scoops, 8–10 Ring Dips

Strength Classes:

DAY 1 – LOWER BODY
Main Lift: 
Front Squat 5x5 at 73% 1RM
Superset 1:
 
3 rounds for quality of:
8 Bulgarian Split Squats, pick load
10 Hip Thrusts, pick load
Superset 2:

3 rounds for quality of:
20 Single Leg RDLs, pick load
20 Dumbbell Box Step-ups, pick load
Core:

Every 1 min for 10 mins, alternating between:
10 V-ups
Plank Hold, 30 secs

DAY 2 – UPPER BODY
Main Lift:
Strict Press - 4x6 @68%
Superset 1

3 rounds for quality of:
10 Landmine Rows & 8 Ring Dips
Superset 2:
3 rounds for quality of:
7 Bench Press, 65% 1RM
5 Chin-ups
Finisher
2 rounds for quality of:
20 Banded High Pulls
20 Banded Tricep Extensions
20 Banded Curls

Looking forward to the next week of training with you!

________________________________________________________

Details & Tracking (BTWB) 

Details can be found in the Beyond the Whiteboard (BTWB) App. Don’t have access yet? Ask us. It is included in Performance and can be booked as an add-on for all other memberships (3 EUR / month).

What is BTWB?
BTWB (Beyond the Whiteboard) is a workout tracking and programming platform. It helps you log loads, times, reps, and PRs—so you can measure progress, make smarter training decisions, and stay consistent. You’ll also be able to see all our program tracks in one place (CrossFit, Gymnastics, Weightlifting, Strength, and Extra Weekly Fitness).

BTWB Website: https://beyondthewhiteboard.com

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Schwerinstraße 17, Düsseldorf 40477, Deutschland
+49 174 1517129
https://www.crossfit40477.de/index.php/de/
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