CrossFit 40477

Dear Community,

The upcoming days are dedicated to the CrossFit Games Quarterfinals, where several athletes from our community have qualified. In total, athletes will tackle 4 workouts. We'll be completing 2 tests on Saturday during the Ambitious Class at 10:30 and from 13:30 in the main hall (Yoga will be held in the small area for this occasion).

The athletes are eagerly anticipating your support, so come and cheer them on!

You can find details about the workouts/tests here: https://games.crossfit.com/workouts/onlinequalifiers/2024?division=1

Looking forward to seeing you there!

Your CrossFit 40477 Team

Hey Team

Here is your program for next week:

PROGRAM

It’s that time of year we all look forward to - Murph Prep 

Monday, we’ll begin with our traditional “Half Murph” workout

Tuesday, we’ll bring back another cardio classic that you can do in pairs and work through some descending intervals on the Air Bike. 

Wednesday’s workout is a tough AMRAP where we challenge you to get through one round, and anything after that is a bonus. 

Thursday, we’ll do Functional Pump, focusing on mid-line exercises.
Friday, we’ll do one of Mayhem’s benchmark workouts - the 100 Burpee Box Jump Overs. Let’s see if we can improve our time or get close! 

Saturday, Finally, it’s the weekend, which means it’s time to partner up, start the clock, and enjoy an extended workout with some great music.

Enjoy :)

Hey Team

Here is your weekly program overview for next week:

PROGRAM

Monday's workout includes a leg grind for our Lower Body Functional Pump.

Tuesday, we’ll start with some devil’s press and classic regular sit-ups to increase our heart rate. 

Wednesday’s workout is a repeat from a few years ago, where we’ll focus on interval running. 

Thursday’s workout will involve moderate loads and a descending rep scheme.

Friday will be packed with three 7:00 AMRAPs to work on our upper body.

Saturday, we’ll challenge ourselves to move aggressively through multiple sets while resting 1:1 with our partner.

We look forward to seeing you in class!