CrossFit 40477

Hey Team 

Here is your class program overview for next week:

PROGRAM

• Starting the week (Monday), we have a fast-paced, 10-rounds of core and shoulders where we want to see you keep your foot on the gas
• Tuesday, we test our grip through 5 aggressive sets of running and high-rep hang power cleans. 
• Wednesday, it’s the re-test of the 8-week Wall Ball/Burpee Box Jump Over progression. Get excited, and let’s see if we can improve.
• We will partner up for Thursday and have a little fun as you work through 5 rounds on opposite stations, and once finished, you will go straight into a 3:00 AMRAP of max bar muscle-ups.
• Friday will be a fun test for everyone as you'll see if you can hold a consistent pace on the rower while stopping every 2:00 to knock out toes to bar until you finish. 
• For Saturday, we are performing the previous Saturday workout (14th Dec) and doing the 12 Days of Christmas WOD on Tuesday the 24th Dec instead.

Look forward to getting fit and festive with you all!

Dear Community,

We are excited about the Christmas party on Saturday evening as well as the #pempelforce Signature WOD in the morning!

The Pempelforce' - teams of 2 YGIG

40 Min amrap

• 4 Power Cleans
• 7 Pull-ups
• 7 Burpee Over Bar

Buffet

Thank you to everyone who is taking us on a culinary journey – the buffet already looks incredibly delicious! Here’s the list: https://docs.google.com/spread...

Please bring a label or sign to place next to your dish, including the following information:

• Name of the Chef 👩🏼‍🍳👨🏽‍🍳
• Name of the dish (including main ingredient and origin) 🥩🧆🐠🥒🥕
• Allergens/additives: gluten, dairy, nuts, eggs, soy, legumes 🥜
• Labeling: vegan, vegetarian, fish, meat, gluten-free 🌿

Drinks

We will provide wine, beer, and non-alcoholic beverages. If you have special drink preferences, feel free to bring your own.

Secret Santa

Please bring a wrapped gift labeled with your Secret Santa partner’s name. A gift table will be set up. The gifts will be distributed anonymously: A volunteer Santa will read out the names on the labels and hand out the gifts. 🎁

Christmas Raffle

As a highlight, we will host a raffle! All members with an active membership (Health, Fitness, Performance) participating in the Party will automatically participate. This year, we are giving away several personal training sessions. Details will be shared during the party. ☸ 🍀

If you do not wish to participate in the raffle, please let us know by Friday, December 13, 2024. We will remove your name from the virtual wheel of fortune.

Questions?

Feel free to reach out if you have any questions.

Best regards,

Your Fest Committee

Hi team,

here's what next week has in store for you:

• Monday:
  Athletes will tackle another multiple-set interval, with a buy-in before completing three fast rounds. Ensure the proper scales are utilized to keep everyone finishing within the respected time frame.
• Tuesday:
  A solid 5-round grind through moderate posterior and anterior work. Expect heavy breathing while striving for consistent movement throughout.
• Wednesday:
  Another Wall Ball/BBJO progression workout. We’ll perform “like” movements designed to challenge our ability to move efficiently under heavy duress.
• Thursday:
  After a solid pump session, athletes will cash out with some intense intervals on the bike. Get ready to bring the heat!
• Friday:
  A fun chipper is on the menu, targeting the upper body and midline relentlessly. Prepare for a challenge!
• Saturday:
  Community WOD "The pempelforce" - Free for members. Christmas Party in the evening.

Full Overeview

See you at the box :-)