CrossFit Salzburg

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CrossFit-Salzburg

04.04.2014 3D GYM MOD499

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Breaking Announcement: “Champions Day VII”

Celebrating 2 Years CrossFit Salzburg Anniversary, 26.04.2014.

Quickie Facts:

-Saturday 26.04.2014

-*Categories:

Male Competition
Male Fitness
Female Competition
Female Fitness
Male Masters (50+ Years 26.04.2014)
Female Masters (50+ Years 26.04.2014)

Schedule:

-Athletes Registration: 8:30-9:00h

-WOD 1 Briefing: 9:00h
-Heat 1 starts 9:15h sharp.
-3 challenging Workouts.
-Award Ceremony and BBQ  around 18:00h (not sharp). Bring your friends and family to cheer for you. (Family and Friends are heartly welcome for the BBQ, please register.)

“Champions Day VII” is our 2 years anniversary and open for CrossFit Salzburg Athletes only. We want everybody to participate. We will have 2 divisions: Competition and Fitness. Fitness will be makeable for every athlete even if you just completed your Tryout -Month. We will have a fun day, 3 Workouts and a delicious BBQ as soon as the last heat is done. Sign up on the Gym Board. (Cover Charge € 15,- including BBQ) Registration closes Thursday 17.04.2014 20:00h! We are looking forward celebrating the Sport of Fitness aswell as our 2 Year Anniversary with our Community. You are certainly welcome to bring salads and Cakes paleo and non paleo is accaptable ; )

Your CFSBG Coaches , Bekki, Chrissy, Anita, Tom, Reini, Rudi, Clemens and Andi.

* How do I know which category is right for me. Well, if you do regular CFSBG WODS at Competition weights this is your choice, if you are using Fitness Caregory Weights this is your wheelhouse.

“FRIDAY IS GAMEDAY”

Gameday Warmup (15 Min.)

Walk through S.O.P. (5 Min.)

Gameday Huddle feat. “The Black Pearl”

3-2-1-Rowwww

WOD

1. Row 500m for time.

This is a PR Attempt. Score: Time.

Rest until your Coaches start WOD “Annie”

2. “ANNIE”

50-40-30-20-10

Double Unders

Sit Ups

Score: Time. Scaling Option is triple Reps of Single Unders. 150-120-90-60-30. Situp Reps. remain the same. If you have been competing in the Open go for Double Unders only. Time Cap. 15 Min.

Coaches divide group into heats. 9 Rowers available. Start Rowing heats at 25 min.- 35 min. (Athletes need to rest at least 10 min.) then at 45 Min. start WOD “Annie”.

“INSPIRATION OF THE WEEK”

Meet our Community: Irmgard R.

CFCBG Athlete for almost 2 years now. She is the 10th fittest woman in Europe. (Masters 55-59)

Thanks for being a great Inspiration for our Community Irmgard. Keep up the good work. We are very lucky having You in our Gym.

Watch Irmgard make, moving weights, look really easy. (Hang Snatches)

“QUOTE OF THE WEEK”

>>> Wir hören nicht auf uns zu bewegen weil wir älter werden, wir werden älter weil wir aufhören uns zu bewegen!<<<

 

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