CrossFit 40477

Hi Team,

Here is your weekly program preview:

Monday
WOD: A thruster and core-dominant chipper that challenges endurance and mental toughness.
Strength: 20-Rep Back Squat.

Tuesday
WOD: A couplet of deadlifts and bar-facing burpees. Athletes can partition the reps as they wish.
Strength: Power Clean + Push Jerk, followed by 3x3 Clean Deadlift and Clean Pulls.

Wednesday
WOD: Cardio-focused with aggressive pacing and consistent rest intervals.
Accessory: Sandbag Hold.

Thursday
WOD: Full-body descending rep workout designed to push heart rate, legs, and shoulders.
Strength: Max Rep Bench Press followed by a Burnout Set.

Friday
WOD: Short, intense AMRAPs. The challenge is to complete the chest-to-bar reps before fatigue takes over.
Accessory: Gymnastics Rope Climb and Strict Variations.

Saturday
Partner WOD: Athletes work 1:1 through snatches and wall walks, aiming to keep the effort steady and nearly non-stop.

See you in class!

Hey Team,

Spring is around the corner, and we’ve got some exciting updates lined up for you in April 🌱💪 - please find the schedule overview here:

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✅ More Open Gym Slots
Starting from the 2nd/3rd week of April, we’re opening up additional OG slots on Mondays, Wednesdays, Thursdays, and Saturdays.
Heads-up: Teens and On Ramp classes are on break during that time 😉

✅ Toes-to-Bar Workshop – April 13
🕑 2 PM | Level: Beginner / Intermediate
Whether you're just getting started or want to refine your TTB technique – this one’s for you!

✅ Easter Schedule
📅 Good Friday (April 18): Box closed – no classes, no OG (official public holiday)
📅 Easter Monday: We’re open! Two classes + Open Gym 🐰

✅ Düsseldorf Marathon – April 27
We’ll be repping the box with 4 relay teams 🏃‍♀️🏃‍♂️
More info on our fan zone is coming soon – join us to cheer loud and proud! 🎉

✅ Gold Club – What's Next?
We’re reworking the concept and schedule for May, as the Wednesday 5 PM time didn’t work for everyone.
Open Gym at 5 PM on Wednesdays stays as is.

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Any questions? Just drop us a message or catch us at the box.

Let’s make April awesome!
Your CrossFit 40477 Team 🖤

Hey Team, here is your program for next week:

• Monday, you will start the week with a fast-paced 10-round gymnastic triplet that leaves no room to stop.
• On Tuesday, you will focus on legs and lung-burning as you tackle multiple sets of max effort 2:00 AMRAPs.
• Wednesday brings a fun challenge for you to navigate through an ascending rep scheme of shuttle runs, box jump overs, and kettlebell swings.
• Thursday is all about the upper body with an enjoyable push/pull combo to cap off a strong strength day.
• Friday features a fast-paced descending couplet that relentlessly targets our midline and posterior chain.
• Finally, on Saturday, you will engage in a solid chipper.

See you there!