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CrossFit Assault

Constantly Varied, High Intensity, Functional Movement

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competition

CROSSFIT GAMES REGIONALS 2016

Wir gratulieren Rebbecca, die CrossFit Assault großartig repräsentiert hat auf den diesjährigen CrossFit Games Regionals!

Sie hat einen tollen 23ten Platz gemacht, kämpfte tapfer neben Samantha Briggs und war sogar 8te im Event 2!

Für alle die die Regionals verpasst haben, hier nochmal der Link, wo ihr alles nochmal anschauen könnt!
http://games.crossfit.com/region
Weiter so Becca!

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Athens Throwdown Finals

AthensTrowdownDennisNick

Athens Throwdown Finals mit Dennis und Nick!
Am 02 und 03.Mai.2015 findet das Finale in Athen statt.
Mehr Infos hier.
Wir wünschen Dennis und Nick ganz viel Glück!

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Dennis and Nick qualified for the Athens Throwdown Finals!
More Informations here.

Good luck guys!

CrossFit Assault Team

IN JUST UNDER 10 DAYS… THE CROSSFIT OPEN BEGINS!

crossfit open

IN JUST UNDER 10 DAYS… THE CROSSFIT OPEN BEGINS!

It will be guaranteed chaos, but I wanted to let you know what I was thinking as general scheme of how things should go.

Workouts will be announced around 0400 CET on Fridays. I will have a rough plan before the end of Friday how we will try to tackle it on Saturdays. I’ll send that to Mike to post in two places: on the CFA website and the CFA Facebook (the page, not the group). We will do the Open WODs on Saturdays instead of the normal 1030 class.

Saturdays at 1000 we will begin with an overview of the WOD, review movement standards for the judges, lay out the timeline for heats, and Coach John will talk strategy for WOD success. The goal is to start the first heat no later than 1030. ATHLETES must enter scores before 1700 PST on Mondays (0400 CET on Tuesday). I will then validate them and they will appear in the rankings. I do not enter your score for you, YOU DO.

I’m tracking the following individuals will require a certified judge: Juliane, Marc, Stephenie, Stefan, John, Monte, Jamison, Julie, and Matt S. In lieu of a certified judge, you can videotape your attempt and upload it for verification… this or a certified judge is only required if you believe you may make it to regionals. Everyone else’s judge will be well versed in the movement standards, will judge fairly, and with good sportsmanship. The biggest difference with a certified judge is that they are also liable (along with the athlete) for any intentional or unintentional errors and can be disqualified. If anyone else thinks they will need a certified judge or if you have obtained your judges cert, please let me know.

Some basics:

  • Priority will be to manage heats for those who need certified judges (right now, we know of THREE, possibly FOUR certified judges). If you have a time constraint on a Saturday and need to be late or get in the first heat, I need to know.
  • Judges will be available on Saturdays. It is up to YOU to arrange an alternate time to do the WOD if Saturday doesn’t work. Questions about who can judge you, ask me. If you do your WOD sometime other than Saturdays, I’ll also have to give you some additional instructions for your scoresheet.
  • If you are a Level 1 or are a seasoned Crossfitter, you may be asked to help judge and many of you may be asked to help with things like running the clock, collecting scoresheets, DJ-ing. But because you’re all awesome, I know nobody will have issues with this. I’ll try to have a list of random tasks ready on Friday evenings.
  • By 1000 Saturday, you should have arrived at the box, put your shoes and lucky underwear on, and be somewhat warmed up. We love you all, but we also love our Saturdays, we don’t want to be dicking around until 1700. Box will be open by 0930 for sure. There will be over 25 athletes wanting to show their stuff, we will need to be efficient.
  • If you are taping your workout, it is up to YOU to bring a recording device and appoint someone to run it.

Let me know if you have questions!
My email is aprilverlo@me.com for any of the requested information.

Coach April

German Throwdown Finale – Viel Glück Coach John

JohnGTD

Am kommenden Wochenende ist das Finale des “German Throwdown”!
Dazu konnte sich unser Coach John erfolgreich qualifizieren!
Wir wünschen Dir viel Erfolg und natürlich viel Spaß John!

Uns würde es freuen, wenn ihr zahlreich zum Zuschauen in die Arena Ilshofen kommen würdet!

Euer CrossFit Assault Team.

German Throwdown Qualification Workouts

Plakat

 Hey everyone,

I know a lot of you will be taking part in the German Throwdown. If you haven’t signed up, there is still time to do it. The first workout will be posted on Ocotber 12, after which you have a week to complete it and post your results.
Since competition workouts are a lot more fun if more people take part and are there to cheer you on, we decided to partner up with our buddies from CF Albstadt and CF Reutlingen so that each box can organise a Qualifier Event at their location, where the competitors of all three boxes (and whoever else wants to drop in) have a chance to show what they got.
Each workout will be hosted on a Saturday:

18.10 – CrossFit Albstadt

25.10. – CrossFit Assault

01.11. – CrossFit Reutlingen

Saturday is the last day of each qualifier week, so you have plenty of time to prepare yourself and work on your strategy for the workout, maybe get some trial rounds in.

We will keep you updated as we work out the detail. Until then, you might want to take the opportunity to visit CF Reutlingen next Sunday, when they celebrate their 1 year anniversary. A few of us went to CF Albstadts 2 year anniversary last weekend and it was awesome.

Tribal Clash Team Competition

 

tribal-clash

This weekend, our 4 Athletes Julie, Stephanie, Stefan and Carlos are going to participate in the “Tribal Clash Event” in England.
CrossFit Assault Team and Members wish you good luck!!

 

LAST OPEN WOD 14.5 & BBQ: Saturday, March 29, 2014

CFA Party

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Come Party with Us!

 

Come knock out the last WOD of the Open with us, and stay to cheer on your friends, eat some delicious food, have a cold beverage or two, and celebrate all the hard work put in by our athletes this month!

Feel free to invite your friends and family! There will be an EPIC Potluck and BBQ after the heats are finished. PLEASE bring meat for the grill, drinks for the party, & side dishes or desserts to share with everyone!

For non-CFA members: Mike has agreed to cancel the usual Drop-In fee as long as you contribute to the pot luck, so bring some goodies!

So what to bring you ask? Can’t cook? Won’t cook? Easy, bring simple things like cut up cheese, wurst, fruit/ veggies, smoked fish, nuts, olives, meat or fish to grill. Athletes will be HUNGRY! or you can be fancy like Dominik and make guacamole. (Please, don’t everyone bring guacamole now.)

On to business:

Workout 14.5

For Time:

21-18-15-12-9-6-3

Thrusters 43/29 Kg

Bar-Facing Burpees

Showtimes:

  • Judges – Please be at the box no later than 0915 to go over standards and criteria.
  • Athletes – Please arrive no later than 0930 to review movement standards and allow sufficient time to warm up.
  • Any box member is welcome to sign up and do the wod (you don’t have to be registered for the Open)

If you plan on doing the WOD (for the Open or not), SIGN UP on Zen Planner.

Show starts at 1000hrs for anyone inviting friends, family, random folks off the street, and anyone else that’s interested in seeing some athletes get down to business!

Childcare is available for a nominal fee. Please message or talk to Grace.

WOD 14.4: Saturday, March 22, 2014

.toes-to-bar-meme

Workout 14.4

AMRAP 14

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb. to 10/9-foot target
30 cleans, 61/43 Kg.
20 muscle-ups

Showtimes:

  • Judges – Please be at the box no later than 0900 to go over standards and criteria.
  • Athletes – Please arrive no later than 0930 to review movement standards and allow sufficient time to warm up.
  • Any box member is welcome to sign up and do the wod (you don’t have to be registered for the Open)

If you plan on doing the WOD (for the Open or not), SIGN UP on Zen Planner.

Show starts at 1000hrs for anyone inviting friends, family, random folks off the street, and anyone else that’s interested in seeing some athletes get down to business!

Childcare is available (during all 5 Open WODs) for a nominal fee. Please message or talk to Grace.

There will be no organized pot luck this week, but there will be a get-together downtown at 1800 –

ask Mar-C for details.

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