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CrossFit 40477 January 24, 2026 at 9:27 AM

February Newsletter – Box News

Dear Community,
here are our box updates for February!

In February, we’ve got two big community events coming up: the Fitness Bundesliga Qualifiers and the CrossFit Open.

Fitness Bundesliga (FBL) – what is it?

The Fitness Bundesliga (FBL) is an annual league to determine the fittest team (3 women / 3 men) in Germany.

CrossFit Open – what is it?

The CrossFit Open is a worldwide online competition and the start of the CrossFit Games season – basically the World Championship of competitive CrossFit.

Whether you’re a competition athlete or simply want to do the workouts with us:
Starting February 6, we’ll have one qualifier workout every Friday for 6 weeks – as part of Friday Night Lights.

What’s coming up? (Friday Night Lights)

Fitness Bundesliga Qualifier Workouts

Feb 6
Feb 13
Feb 20

CrossFit Open Workouts

Feb 27
Mar 6
Mar 13

After the workouts, we’ll have time to hang out, catch up, and enjoy the community – with a cold drink and maybe a pizza or two.

➡️ We’ll share all details in separate posts and in our WhatsApp community.

Workshops in February

Feb 7, 12:30–13:30 – Double Unders Workshop with Anastasia
Feb 14, 12:30–14:30 – Squat Clinic with Carsten
Feb 22 – Olympic Weightlifting Clean & Jerk Intermediate & Advanced Workshop with Kai (4 hours – details coming soon)

Class Schedule Updates

Teens Class (additional slot)

Since many teens would like to join our Teens class, but we currently only offer one class with limited spots, Annika will be offering an additional Teens class every other Wednesday at 19:20—initially as a trial to see how the demand develops.

Weightlifting Advanced (new from February)

Starting in February, we’ll offer an Advanced Weightlifting class on Wednesdays at 19:20. This class is for anyone who is familiar with Snatch and Clean & Jerk and has solid fundamentals. Participation is not tied to specific performance numbers.

Foundation Weightlifting (Thursdays, limited spots)

Why? We want to provide a great training experience for both experienced athletes and beginners. That’s why we’ve decided to offer a Foundation Weightlifting class on Thursdays at 17:00, limited to 8 people.
It’s primarily aimed at beginners, but open to all members. The program is based on the Wednesday class, but scaled for beginners.

Open Gym Slot (trial)

As a trial, we’ll continue to offer an Open Gym slot for 2–3 people on Thursdays. Training will be possible in coordination with the coach (limited equipment).

We will also open more Open Gym spots - please be kind to each other and share the space in the best possible way.

Events 2026 – Calendar & Community

To help everyone plan ahead, we’ve created an Event Calendar for 2026. It includes both box events and competitions. Anything in italics isn’t necessarily organized by us—but we still want to highlight it. (Some dates still need to be confirmed, as we’re planning a joint summer event with the Bridgerunners, among other things—so updates may happen.)

In the relevant WhatsApp community groups, we coordinate participation and organization of events.
➡️ The events are linked in the PDF (below)

In the past, members have also organized get-togethers like a BBQ by the Rhine or a Rhine picnic—that’s what our Members WhatsApp group is for. 😊

We’re looking forward to the coming weeks and lots of great moments with you.
Your CrossFit 40477 Team

box-events_2026.pdf

WEEKLY OVERVIEW // 01.26-02.01

CrossFit 40477 January 22, 2026 at 12:58 PM

Hi Community,

Here is your weekly overview for the upcoming week:

CrossFit (Strength & Conditioning)

Workout overview

Monday – Engine Company: Four short, punchy sets of wall balls and box jump overs with built-in rest, so there’s nowhere to hide from your legs and lungs. The goal is to push the pace, recover just enough, and see if you can keep every round within a few seconds of your fastest.

Tuesday – Soldiers and Sailors: Row sprints on the minute, clean & jerk skill work at RPE 7, then a nasty EMOM of bar-facing burpees to finish the job. It’s a full gas tank kind of day—engine, barbell confidence, and mental grit all in one.

Wednesday – Thin Blue Line: Back squats up front, then four 3-minute AMRAPs of overhead lunges, ring rows or strict pull-ups, push-ups, and sit-ups. It’s a sneaky upper-body and core pump wrapped inside a grind that rewards smooth pacing and tight positions.

Thursday – Devil Dogs: Team bike day: big descending sets of calories shared 1:1 with a partner. You work, they suffer, then you trade—simple, brutal, and a pure test of how hard you’re willing to push the machine for your team.

Friday – Open 11.1: Ten minutes of classic Open chaos: light power snatches and double unders that torch your shoulders and lungs while daring you not to trip the rope.

Saturday – First on Scene: Big partner chipper of wall balls, row calories, box jumps, and heavy dumbbell thrusters where communication and smart sets keep you from blowing up too early.

Strength class / Week 4

Monday: Lower Body / Wednesday: Lower Body (optional / no dedicated class) / Saturday: Upper Body

Redactor image

Weightlifting (Olympic Lifts Clean & Jerk / Snatch)

Jerk Balance

3x3-2-1

75%, 85%, 90% 1RMJ

Paused JD + JD

3x2+2

85%, 90%, 95% 1RMJ

Isometric FS Hold (1/8 Squat)

EMOM4 7sec Hold

110%, 115%, 120%, 125% 1RMC

Split Jerk

4x3-2-1-1

87.5%, 92.5%, 95%, 97.5% 1RMJ

-

EMOM8: 1) 2 Frontsquats + 2) 4 Backsquats

4x2, 4x4

90%, 95%, 97.5%, 100% 1RMC

-

EMOM10
1) 2 Strict Press in Jerk
2) 4 Tempo Shoulder Shrug
70-80% 1RMJ

Gymnastics

Tuesday: Inversion - Handstand Holds, Headstand (Balance), Handstand Walk Practice

Thursday: Pull (Strength): Strict Pull-ups, Grip Strength, Core Work

WEEKLY WORKOUT OVERVIEW CROSSFIT 01.19-01.25 - AND WORKSHOPS

CrossFit 40477 January 15, 2026 at 9:13 AM

Dear Community,

Before we share next week’s schedule, we’d like to give a warm welcome to everyone who joined us in January — we’re really happy to have you as part of the CrossFit 40477 community!

If you’re new to CrossFit and still figuring out which classes to book (and what all those movement descriptions actually mean), we’ve got two great workshops coming up:

1) CrossFit Fundamentals Workshop - Focus: Weightlifting

Date: Saturday, 24th
Time: 12:30–15:00 (2.5 hours)

In this workshop we’ll cover:

The CrossFit training method (how classes are structured and why)
Q&A — bring all your questions
A big practical part focused on the more complex barbell movements we use in training

2) Nutrition Workshop for Active People

Date: Sunday, 25th
Time: 14:00–16:00 (2 hours)

This session is all about nutrition basics for active people — practical, easy to apply, and tailored to training and recovery.

How to sign up (for both workshops)

Book your spot via RESAWOD (App → Schedule / Classes → select the workshop).
Spots are limited — please sign up early.
If you can’t make it, please cancel in the app so someone else can take your place.

Pricing details (1 credit of the membership contingent for members with Health, Fitness or Performance) are listed directly in RESAWOD for each workshop.

We’re looking forward to seeing you there!

Best,
Your CrossFit 40477 Team

Overview Class Plan 01.19 - 01.25

CrossFit 40477

Schwerinstraße 17, Düsseldorf 40477, Deutschland

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