CrossFit Salzburg

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CrossFit-Salzburg

14.01.2014 3D GYM MOD441

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Announcement and Schedule Adjustments:

1. 2014 OPEN Registration starts Wednesday 15.01.2014

Open registration will begin on January 15. More than 138,000 people participated in the Open last year, and this year, the worldwide competition will be even broader and more inclusive.

The first Open workout will be released on Thursday, Feb. 27. The fifth and final Open workout will be released five weeks later on Thursday, March 27. More information on the competition details for Individuals, Masters and Teams will be released later this week.

2. PALEO CHALLENGE V Friday 31.01.2014 18:30h. ( 1 week postponed as announced)

Get ready for the Open. 4 weeks of eating clean and train dirty. Even if you are not interested in Competing in the Open this is a great Opportunity to get back in shape for spring. More information will be released next week.

3. Champions Day VI CFSBG Members only, Sat. 26.04.2014.

CD VI will be postponed to 26.04.2013 due to the CrossFit Open 2014. We will give you 3 weeks Rest of Competition after the Open before we take on CrossFit Salzburg Members only Champions Day VI. More Information will be released after the Open.

4. FLEXIBILITY Classes every Monday evening 19:15h.

Join Coach “BECKS” Flexibility Classes to improve your functionality every Monday starting at 19:15h- 20.00h. See flyer at bottom No time Monday evening, No problem. Book BECKI for an individual Session.

Trainer Warmup 10 Min.

SKILL: OHS 20 Min.

Competition/Fitness: 20 Min to build up to a heavy triple and work across 3-3-3-3. Excellent Form!

then “CFSBG – OHS – PLAYOFFS” It´s all or nothing.

Competition:

Amrap 15 Min. of

10 OHS UB
20 Pullups UB

8 OHS UB
16 Pullups UB

6 OHS UB
12 Pullups UB

4 OHS UB
8 Pullups UB

Amrap with the remaining time of:

2 OHS UB
4 Pullups UB

RX: 60/40kg

Score: Reps. Scale weight as needed. Here is the deal. You have to get all Reps unbroken to advance to the next Round. If you get stuck on your 19th Pullup you have to redo that set of 20. Rest until you get 20 Pullups unbroken. then 8 OHS unbroken and 16 Pullups. As soon as you hit the last Round of 2 OHS UB and 4 Pullups UB it becomes an AMRAP of 2OHS UB/4Pullups UB with the Remaining time.

Fitness:

Amrap 15 Min.

10 OHS
20 Pullups

8 OHS
16 Pullups

6 OHS
12 Pullups

4 OHS
8 Pullups

Amrap with the remaining time of:

2 OHS
4 Pullups

RX: 40/20kg

Score: Reps. Scale weights as needed.

6am “Early Birds Class started succesfully”. 9 athletes and Coach Tom showed up for this CFSBG Premiere. We´ll test this class all January. If it´s a benefit we will ad 6 am classes to our weekly schedule.

2014 COURSE_flexibility.docx click here for Flexibility Flyer.

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