CrossFit 40477

Dear community,

🍂🥮 Autumn is there - time to spend some quality time with our community 🍂
Community Hiking Day "Bergisches Land" - Sept, 29th, starting 9am.

• Length: 17km / aprox. 4.5 hrs
• Tour: https://www.komoot.com/de-de/s...
• What to bring: Weatherproof clothing, sturdy shoes, packed lunch, water.
• You can bring your dogs and your best non-furry friend / partner :-)
• Travel time: approx. 45 minutes. Carpools will be organized through the activity Chat in RESAWOD.
• Please register for free via RESAWOD

Looking forward to spend a nice day in nature with you.

Hey Team

Here are your workouts for next week :)

PROGRAM

Alright, it’s time to lock in. 

Monday: Starting off the week, we’ll use increasing weight on power cleans, mixed in with a 200-meter run between sets. 

Tuesday is another classic climb down and back up the ladder-style chipper that will challenge your grip endurance. 

Wednesday is all about the grind as we progress through increasing reps on back squats paired with ten push-ups after each set. 

Thursday, we have a solid multiple-set cardio kicker to keep our heart rates high. 

Friday has a quickish triplet that attacks our midline and upper body. 

Saturday Partner workout is going to be a doozy with teams of 3 attacking multiple rounds of high-skilled movements and max calorie row.

Enjoy :)

Hi team,

Alright, it’s time to dive into September.

Here's your weekly preview:

• Monday: A faster version of "Amanda 2.0" to kick off the week.
• Tuesday: A descending rep scheme workout designed to keep the heart rate up.
• Wednesday: A special workout dedicated to the September 11th memorial—expect it to take some time.
• Thursday: Focus on completing the wall balls unbroken while maintaining a steady pace.
• Friday: A versatile workout with a pair of dumbbells that can be done anywhere.
• Saturday: A partner workout centered around cardio with 5 high heart rate sets.

Gymnastics:

This is week 2 of a 6-week gymnastics strength cycle focusing on Strict Handstand Push-ups. All skill levels are welcome!
Please find the workout and strength/skill overview here: CF40477 PROGRAM

Details - on BTWB 

See you at the box!