Hi CrossFit 40477 Crew,
here is your weekly preview for our CrossFit and Specialty classes next week:
1. CrossFit
Strength: We are currently in week 11 of this cycle: Week 11: POST-OPEN REBUILD --> Moderate lifting (78–82%)
Why: Final heavy exposures before retesting.
Gymnastics: We are currently in week 5 of a 6 week cycle. Over the six weeks, training focused on developing the ring and bar muscle-up, along with strict pull-up strength for those working towards their first strict pull-up.
Next week’s workouts: It’s a strength + conditioning week with a big engine and shoulder bias. Back squat, shoulder press, and deadlift all hit doubles in the 78–82% range, and snatch cycling shows up in a power snatch + snatch balance complex. Conditioning swings between tight interval formats and longer grindy pieces—Emerald pairs squat cleans with HSPU, Forest Green is a nasty bike/KB/TTB triplet, Pistachio alternates row and run, and Turquoise stacks lunges with burpees over DB. The back half of the week adds high-skill overhead/rig work in Lime Green, a long partner carry–burpee box get-over piece in Spearmint, and a Sunday EMOM (Olive Green) that hammers core and TTB/ring work. Overall, expect accumulating fatigue in shoulders, midline, and posterior chain.
2. Specialty Classes: Gymnastics, Strength, Weightlifting
3. HYROX CLASSES
Our HYROX community is growing — and we love it!
Whether you’re preparing for a race or just looking for an intense workout that really pushes you, our HYROX classes are made for exactly that.
To help you understand and manage your training even better, we’ve put together a PDF showing the programming behind each training day.
That way, you can see what’s behind each session and find out which class fits your goals best.
Looking forward to the next week of training with you!
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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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