CrossFit 40477

Hey Team

Here is the plan for next week!

PROGRAM

Focus on having some fun and letting the body recover this week from the lifting cycle. 

A new 4-week cycle will begin on the 9th OCT where there will be some new lifts brought in :)

📅 Date: 2.10.23, 19:00

📍 Location: Keti's Restaurant Pepella

About the Event:

Our Nutrition Coach Isa and our member Keti have created a culinary highlight for our community. Look forward to a dinner consisting of a starter, main course, and dessert. Of course, there will also be vegan options. Please inform Isa in the chat for the event. 

DETAILS

• Menu & Expenses: 45 EUR p.p. (drinks excl.) please pay in cash at the Box by Saturday, 30.9. or via Paypal (F&F isa.kipp@gmx.de)
• Reservation: The spots are limited to 30 people. Please secure your spot in advance via the RESAWOD event. Registration is of course free. Organizers are Isa and Keti. If you would like to bring a partner, please select the “Guest” option.

Please unregister by tomorrow at the latest if you cannot come, so Isa and Keti can plan and prepare.

Contact: If you have questions about the dinner, please contact Isa directly: Isabelle.kipp@icloud.com

We are looking forward to a lovely evening with you!

Hi Team, [English below]

es gibt Neuigkeiten aus den Abteilungen Gymnastics und Weightlifting:

Weightlifting: neuer 12-wöchiger Zyklus basierend auf dem Programming von Catalyst Athletics – Ihr könnt jederzeit einsteigen:

• Montags, 18 Uhr bei Serhii
• Mittwochs, 19:15 Uhr bei Kai

Das Foundation Weightlifting Programm wird davon abgeleitet: dienstags, 20:30 Uhr bei Doro

Fragen? Bitte an kai@crossfit40477.de

Gymnastics:

• Montags, ab 18.9. 19:15 Uhr und 20:30 Uhr Bar Muscle Up – 4-5 Wochen bei Vanessa
• Donnerstags, ab 7.9. 18 Uhr Handstand Walk – 4-5 Wochen bei Vanessa

Alle Level sind willkommen! Wir holen Euch mit den Progressionen da ab, wo Ihr aktuell steht.

Fragen? Bitte an vanessa@crossfit40477.de

SEPTEMBER SKILLS&DRILLS CHALLENGE

Denkt daran, dass jede Anmeldung in unseren Specialty Kursen sich im September doppelt auszahlen – natürlich für Eure Skills und auch für Euer Credit Konto.

Kursübersicht:

• Gymnastics: montags (19:15 & 20:30) und donnerstags (18:00) bei Vanessa

• Skill Class (neu!): montags, 7:15 (für Frühaufsteher) bei Kai

• Advanced Weightlifting: montags (18:00) bei Serhii und mittwochs (19:15) bei Kai

• Foundation Weightlifting: dienstags, 20:30 bei Doro

• Mobility: dienstags (18:00) und donnerstags (16:45) bei Sophie

• Yoga: samstags (13:30) bei Daniel H. und sonntags (11:00) bei Daniel B.

• Workshops: Gymnastics Basics 17.9. mit Serhii, Verletzungsprävention am 24.9. mit Anika und Vanessa, Leichtathletik (Sprint & Sprung) mit Vanessa am 30.9.

SO GEHT‘S:

Health- und Fitness-Mitglieder erhalten eine Gutschrift in Form von zusätzlichen Credits im Oktober (keine Barauszahlung):

• 1-5 Klassen = 3 Credits

• Ab 5 Klassen = 5 Credits

Performance-Mitglieder bekommen Wertgutscheine, einlösbar für Mitgliedschaften, Merchandise oder Supplements (keine Barauszahlung). Je nach Anzahl der besuchten Spezialkurse im September:

• 1-5 Klassen = 15 EUR

• Ab 5 Klassen = 20 EUR

Tragt Euch in unsere Liste ein und sammele fleißig Punkte. Wir prüfen deinen Score dann anhand der RESAWOD Anmeldungen.

Viel Erfolg!

Euer CrossFit 40477 Team

__

Hello Team,

There are updates from the Gymnastics and Weightlifting departments:

Weightlifting: New 12-week cycle based on the programming from Catalyst Athletics – you can join at any time: 

• Mondays, 6:00 PM with Serhii 

• Wednesdays, 7:15 PM with Kai

The Foundation Weightlifting Program will be derived from this: Tuesdays, 8:30 PM with Doro. 

Questions? Please contact kai@crossfit40477.de

Gymnastics: 

• Starting Monday, 18th September, 7:15 PM and 8:30 PM Bar Muscle Up – 4-5 weeks with Vanessa 

• Thursdays, starting 7th September, 6:00 PM Handstand Walk – 4-5 weeks with Vanessa

All levels are welcome! We'll meet you at your current progress with our progressions.

Questions? Please contact vanessa@crossfit40477.de

SEPTEMBER SKILLS & DRILLS CHALLENGE

Remember that every registration in our specialty courses in September pays off double – of course for your skills and also for your credit account.

Course Overview: 

• Gymnastics: Mondays (7:15 & 8:30 PM) and Thursdays (6:00 PM) with Vanessa 
• Skill Class (new!): Mondays, 7:15 AM (for early birds) with Kai
• Advanced Weightlifting: Mondays (6:00 PM) with Serhii and Wednesdays (7:15 PM) with Kai
• Foundation Weightlifting: Tuesdays, 8:30 PM with Doro
• Mobility: Tuesdays (6:00 PM) and Thursdays (4:45 PM) with Sophie
• Yoga: Saturdays (1:30 PM) with Daniel H. and Sundays (11:00 AM) with Daniel B. 
• Workshops: Gymnastics Basics on 17th September with Serhii, Injury Prevention on 24th September with Anika and Vanessa, Athletics (Sprint & Jump) with Vanessa on 30th September.

HOW IT WORKS:

• Health and Fitness members receive a credit in the form of additional credits in October (no cash payout): • 1-5 classes = 3 Credits • Over 5 classes = 5 Credits
• Performance members receive value vouchers redeemable for memberships, merchandise, or supplements (no cash payout). Depending on the number of special courses attended in September: 
  • 1-5 classes = 15 EUR 
  • Over 5 classes = 20 EUR

Please register on our list and earn points diligently. We will then check your score based on the RESAWOD registrations.

Good luck!

Your CrossFit 40477 Team