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CrossFit Assault

Constantly Varied, High Intensity, Functional Movement

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CrossFit Class | Workout Of the Day – WOD

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CrossFit Assault offers daily CrossFit classes, called Workout Of the Day (WOD).
check out the SCHEDULE here.

To join the WOD, you should have experience in CrossFit.
If you are new to CrossFit, just use the contact form below to schedule a Free Intro Class.

New Toys – Box Development

CrossFitGames_RedBlackGym

Hallo Zusammen!
Wir haben wiedermal neues Spielzeug für Euch!
Für all diejenigen, denen die 9kg Slam Balls zu leicht geworden sind, haben wir einige Slam Balls mit 15 kg und einen mit 20 kg in der Box.
Für diejenigen, die eine Alternative zu unseren Atlas Stones suchen, haben wir nun große, schwere Slam Balls mit 50  kg, 60 kg und 70 kg da. Natürlich dürft ihr die auch slammen 😉 Slam Balls mit 30 und 40 kg kommen sobald die wieder auf Lager sind, damit hat dann keiner mehr eine Ausrede um sich for Stone Ground to Shoulder Tagen zu drücken…

Zusätzlich zu all dem, haben wir nun auch eine 36kg Competition Kettlebell für Euch.

CrossFit Assault wünscht viel spaß beim Trainieren.

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.

Beastmode Challenge

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CrossFit Assault team wishes Mary and Carlos good luck and lots of power for tomorrow´s “Beastmode Challenge”
More Informations: http://www.crossfit-intown.de/beastmode-challenge

Czech Beast Challenge

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Another Assault Athlete in Action this weekend!
Good luck to John Williamson who is competing at the Czech Beast Challenge 2014!
He finished the qualification as second in his divison! We´re pretty sure you will rock it John!

You can see the leaderbord here: http://www.wodcast.com/OnlineEventLeaderboardPage.php?affiliateID=37689&eventID=492

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

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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.

WOD: Saturday, March 15, 2014 Open WOD 14.3

Its called a deadlift.

Workout 14.3

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
61-kg deadlifts, 10 reps
15 box jumps, 24-inch
84-kg deadlifts, 15 reps
15 box jumps, 24-inch
102-kg deadlifts, 20 reps
15 box jumps, 24-inch
125-kg deadlifts, 25 reps
15 box jumps, 24-inch
143-kg deadlifts, 30 reps
15 box jumps, 24-inch
166-kg deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
43-kg deadlifts, 10 reps
15 box jumps, 20-inch
61-kg deadlifts, 15 reps
15 box jumps, 20-inch
70-kg deadlifts, 20 reps
15 box jumps, 20-inch
84-kg deadlifts, 25 reps
15 box jumps, 20-inch
93-kg deadlifts, 30 reps
15 box jumps, 20-inch
102-kg deadlifts, 35 reps
15 box jumps, 20-inch

Showtime **CHANGE**
  • Due to the Intro Class this weekend, times are sliding a half hour later. Please be considerate of the Intro Class when you are coming into the box.
  • Judges & Athletes – Please arrive no later than 1000 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 1030hrs 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 the weather is supposed to be beautiful AGAIN, and there will be no shortage of awesome people to hang out with, so the grill will be running! Bring your own food, and maybe a little extra to share.

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