ANNOUNCEMENT: We are starting a Kids Program “THE YOUNGSTERS”. Age 2-7 years. Starting Wednesday 20.11.2013 14:30h. (90 Min.)
If you do have kids or know someone who wants his kids to grow up functionally fit. You are highly welcome to join. First Intro Session is free. Ingrid, who is a certified nursery school teacher and CrossFitter herself runs this class. Thanks Ingrid for taking care of our Youngsters! Sign up in the Gym or Email to firstname.lastname@example.org “Youngsters”.
40 Days ´til Christmas!!!
Christmas is coming closer and the season is declared open for gifts. BEKKI and I came up with some cool CrossFit Salzburg Gear, Shirts, Hoodies, Pants etc. You will see our Coaches wearing the gear the next days. You may order this gear until the end of November so you will get it before Christmas. (All Gear is handmade by BEKKI, respectively!) Order Forms available in the office.
Also Reebok CrossFit Gear is about to come in the next days and weeks prior to Christmas. Oly Shoes, Nanos, etc. (Mom if you are reading this I want those red and black Reebok Oly Lifters Size: 12)
And third we created a partnership with “AGAIN FASTER” where you can order CrossFit Salzburg Gear aswell. Beannies, Shirts, Sweaters the even offer unisex Onesies. Really cool Gear!
So I am positive you won´t freeze during winter and find some cool gifts for yourself ; ) and your sweethearts.
Now back to WORK!
Trainer Warmup 15 Min.
Strength/Skill: Hang Power Snatch Complex (20 Min.)
Competition/Fitness: 10 EMOM: 1 Hang Power Snatch + 1 Power Snatch from the ground. heavy and excellent. Work in teams. Cannot drop the Bar. Focus on fully opening the hip. Bar Speed!!!
Buy In 50 DUBS
50 Hang Snatch 50/30kg
50 Toes to Bar
Buy Out 50 DUBS
Score: Time. You may break down Reps. in any Rep scheme you want to as long as you complete 50 of each. e.g. do 10 Snatch 10 T2B for 5 Rounds or do 10 sets of 5´s. You have to even proportion Snatches and T2B. Time Cap.: 15 Min.
50 Hang Snatch 30/17kg
50 Toes2Bar or Hanging Knee Raises
Score: Time. You may break down Reps. in any Rep scheme you want to as long as you complete 50 of each. e.g. do 10 Snatch, 10 T2B for 5 Rounds or do 10 sets of 5´s. Your Choice. Time Cap.: 15 Min.