CrossFit 40477

THIS WEEK’S WORKOUTS

Monday – Little House on the Prairie: Triplet ladder of toes-to-bar and progressively heavier squats—back, front, then overhead—broken up by burpees that just won’t quit. Skill climbs, loading climbs, and you’re hanging on to your grip and position all the way to that overhead squat finale.

Tuesday – Home Improvement: Four nasty sprints of air bike, big chunks of double unders, and dumbbell push press with built-in rest that dares you to sell your soul each round. You earn your pace on the bike, then see if your shoulders and calves can keep up with your ego.

Wednesday – Family Matters: Twelve minutes of classic engine work: kettlebell swings, GHDs or sit-ups, and box jumps over and over again. Simple on paper, but the combo of hip extension and midline will let you know exactly how fit you are by minute eight.

Thursday – The Brady Bunch: For time: 150 air squats with a rowing tax every single minute, including 0:00. It starts as a leg burner and slowly turns into a mental battle of who can keep standing up when the clock keeps dragging you back to the rower.

Friday – Open 18.4 / 20.3: Classic Open throwdown: deadlifts and handstand push-ups into heavier deadlifts and handstand walks or wall walks under a tight cap. It’s all about clean positions early so you’ve got enough in the tank to earn your way to that heavy bar and upside-down finish.

Saturday – Malcolm in the Middle: Partner grind for four rounds of running or shared bike calories, strict pull-ups, and bench press. You and your buddy trade reps and fatigue while trying not to be the one who blows up the upper body too early.

Find the weekly table here:

Dear Community,

 we hope you had a wonderful holiday season and a great start to the New Year! 🎉 January is packed with workshops and our Nutrition Challenge. Here’s everything at a glance:

🏋️‍♂️ Saturday, Jan 17 | 12:30–14:30
Workshop: Squat Clinic with Carsten – Master the Foundation: The Full Squat Clinic
The squat is the foundation for almost everything you do — from safe air squats in WODs to hitting big numbers in Olympic lifts. In this clinic, we’ll break the squat down and rebuild it with clean mechanics.

What we’ll cover:
The Blueprint: stability, torque, and core bracing
Air Squat: efficient, safe reps that translate to every WOD
Front Squat: rack position + upright torso mechanics for stronger cleans
Overhead Squat: mobility + stability — active shoulders and solid midline control

We’ll also run movement screens with every participant to identify your individual “leaks” (ankles, hips, bracing, etc.) and give you cues + drills you can apply immediately.

Who it’s for:
Beginners: build great habits from day one and reduce injury risk
Intermediate athletes: break plateaus and improve WOD efficiency
Advanced athletes: fine-tune mechanics to unlock heavier percentages

✅ Registration: via RESAWOD
Members: 1 credit from your membership package
Non-members: €40

🏋️ Saturday, Jan 24 | 12:30–15:00 
CrossFit Intro Workshop – Focus: Olympic Lifts (Clean & Jerk / Snatch) with Vanessa

If you’re new to CrossFit and want a deeper introduction plus a hands-on technique session for the more complex barbell lifts, this workshop is for you. Content:

Part 1: What is CrossFit, and how can you reach your goals through training?
Part 2: Clean & Jerk
Part 3: Snatch
Part 4: Q&A

✅ Registration: via RESAWOD
Members: 1 credit from your membership package
Non-members: €40

🥗 Sunday, Jan 25 | 14:00–16:00
Workshop: Nutrition Basics with Isa

This workshop is for anyone who wants to better understand nutrition and apply it in real life — with a clear focus on training and performance.
Workshop Goals:

1. understand how nutrition impacts training performance macronutrient basics
2. energy needs & meal timing
3. sleep & hydration as performance factors
4. smart supplementation (what actually makes sense)
5. build a balanced meal
6. meal prep made easy

✅ Registration: via RESAWOD
Members: 1 credit from your membership package
Non-members: €40

✅ Nutrition Challenge with Isa (Starts: Saturday, Jan 10)
The challenge starts on Saturday, Jan 10.

Please sign up via RESAWOD (no credit will be deducted — it’s just for overview purposes)- activity: Friday, Jan 09, 2026.
Isa will also host a Zoom Q&A call where you can ask questions.
💶 Fee (paid directly to Isa): €15
You’ll find all details in the document:

👀 February preview
Kai will offer two weightlifting workshops in February — more info coming soon.

We’re excited to kick off the year with you!
Your CrossFit 40477 team

Dear Community,

we hope you all had a wonderful holiday season and a great start to the New Year. We’re kicking off today with lots of energy as we begin our new training cycle — you’ll find all the details in the document.

From now on, you’ll also find the weekly overview for the CrossFit classes here again in the wews section:

One quick note about BTWB (Beyond the Whiteboard): the app is designed to help you track your progress, and we pay for every registered user. During our annual inventory, we noticed that many accounts weren’t being used actively, so we removed inactive users.

If you’d like to keep using BTWB for tracking, please let us know. It’s included for Performance memberships, and available for €3 per month for all other memberships.

In a separate post, we’ll share more information about upcoming workshops.

We look forward to to a fantastic new year with you!