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