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CrossFit Assault

Constantly Varied, High Intensity, Functional Movement

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Squats

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.

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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.

WOD 14.2: Saturday, March 8, 2014

overhead squirts

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Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

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 the weather is supposed to be beautiful, 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 ;^)

Nordic Showdown 2013 – October 19th and 20th in Stockholm

Event Info

On the 19-20th of october some of the fittest men and women will compete for top spots in the fifth consecutive competition held yearly in Stockholm by CrossFit Nordic and presented by Reebok.

Last year the 300 spots sold out in two weeks! This year though we will bring the field down to 150 athletes and ad an online qualifier starting september 2nd. We want the best from all over Europe and beyond if possible. We want quality. We want commitment! But all are welcome to take a shot at securing one of the spots!

Classes
Men individual 55 spots
Women individual 55 spots
Masters 40+ 10 men, 10 women
Masters 50+ 5 men, 5 women

Allstar programming team
We have an allstar international programming team dedicated to bring you challenging, fun and spectator friendly events:
Martin Altemark, Matthew Evans, Federico Biasetti, Ben Bergeron, Karl Steadman, Jess Hviid Skov, Rickard Walén, & Mads Jacobsen.

Who can compete?
All are welcome to try to qualify through the online qualifier.

When?
The event will be held att Sätra Friidrottshall, Stockholm, Sweden on saturday and sunday the 19-20th of october. Registration will take place on friday the 18th.
The online qualifier will start september 2nd.

How?
Sign up for the online qualifier (link not up yet)
Place top 55 for individuals, for masters it’s top 10 in each gender group for 40+ and top 5 in 50+ group, and receive invitation to compete in Stockholm.
Show up for registration and it’s game on!

http://nordicshowdown.com/

CHANGE: Saturday, June 8th – WOD Start 9:30 am

CF-PhotoShoot-201211243281 copyImage: Courtesy of Brea Darnell

Time Change & Game Plan

Saturday, June 8th, our regular Saturday WOD will start at 9:30 am.

Hugs for Time

Following the WOD, we will be having a Farewell / Bis Bald Party for Mai and her family who will be leaving us very soon. We would like to invite all our CFAers to join in to participate in “Hugs for Time” where we can have something to eat, something to drink and say our farewells to Mai – wonderful member and new coach at CFA.

If you would like to contribute to the Farewell BBQ, please reach out to Imran and / or Tina. They are organizing the WOD and other goodies. Please check the Facebook event for more info.

CFA will miss Mai very much. It’s been a pleasure to WOD with you and be coached by you, Mai!

 

Fundamentals at 13.00

This coming Saturday, the box will also have Fundamentals starting at 1300. The class is already full and we are looking forward to welcoming more members at the box in the very near future! Our Intro class held on June 2nd had a lot of great participants who could air squat and then survived 15 minutes of torture as their “Intro-WOD.”

 

 

 

WOD | Monday, February 25, 2013

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Strength Beginners:

High Bar Back Squat

 

5,5,5

(same weight for each set, perfect form)

 Add 2,5 kg / 1kg to the weight used last time

Shoulder Press

 

5,5,5

(same weight for each set, perfect form)

Add 1 kg / .5 kg to the weight used last time

Write down your weight in your notebook.

Strength Advanced:

 

Overhead Squat

 

1 RM

Push Press

 

1 RM

Rx WOD:

 

“Deadman’s Hand”:

 

Using the deck of card provided by Tina the Coach will turn over the Top Card and call out the exercise for the athletes as follows:

Hearts = Mountain Climbers

Spades = Squats

Diamonds = Sit Ups

Clubs = Push Ups

Jokers = 15 Burpees

Face Cards =10

Aces = 11

Numbered cards denote the number of that exercise to be performed.

 

 

 

Coaches:

0600 – Todd

0915 –  Tina

1730 –  Mary

1830 –  Don

Coaches Notes:

Emphasize perfect form (knees in line with feet, weight on heels, straight back, crease of the hip below top of the knee, etc). Don’t get carried away and increase the weight by more than the prescribed amount just because you are able to lift it. This program works because athletes have the time to get their bodies to adjust to a gradually increasing weight while working on their form. It takes time to work, but even a 1 kg increase per week results in 52 kg in one year.

BE PATIENT!

 

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here

RCFFC 2012 – Nadine Leinweber & Nadine Moore in the top 5!

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September 15, 2012

What an amazing day! The energy was high at Reebok CrossFit Nürnberg. The judges were happy to meet and greet again when we arrived 1.5 hours before the athletes were scheduled to arrive. Our very own Mike Strauch and Don Mc Cutchen agreed to judge as well. As the athletes arrived, we were saying our hellos and getting ready to start the event. We had time to chat with each other and talk about things like CrossFit, CrossFit and um more CrossFit.

As the WODs were announced, the athletes were pumped and ready to go. Starting with Cindy and ending with grueling couplets these athletes were hungry for success. There were smiles through achieving new PRs and pride in finishing the WODs. All competing athletes succeeded in the very first RCFFC. I hope to see many of them again next year!

Nadine Leinweber’s mom and best friends joined her while Nadine Moore’s friend brought her kids  and brother to watch the competition. Monte Fletcher and his youngest, Sandra, Adrian, Tina & Daniel joined in the crowd and cheered for our gals as they fought through each WOD with professionalism and strength.

It was an amazing day and we are proud to say that Nadine Moore was in 5th place and Nadine Leinweber claimed 1st place. Congratulations ladies! You were and continue to be amazing! What an inspiration for our box!

Tammy

WOD June 25, 2012

Rx WOD:

Barbell Complex:
1 Snatch-Grip Deadlift
1 Hang Snatch
2 Overhead Squats

* Work to a max weight on the bar

Post Heaviest Load Lifted.

Coaches:

0600 – Abi & Corbin
0915 – Mary
1730 – Abi & Corbin
1830 – Todd

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here

WOD June 25th

 

Guys
Corbin – 80.5 kg
Nick – 70 kg
Jason R  & Dave – 60.5 kg
Gals:
Abi – 48 kg
Nadine M & Mary – 40 kg

QUALIFIED! Reebok CrossFit Fitness Champsionship 2012 (RCFFC)

UPDATE @ 28.06.2012

Both Nadine Leinweber and Nadine Moore have qualified for the Reebok CrossFit Fitness Championship in Berlin! They have placed within the top 10 in Switzerland, Germany and Austria! Tammy will be in Berlin with the gals as part of the judging staff. July 7th is the competition! Go Nadine & Nadine!

 

 

Less than 24 hours after the release of the qualification WODs Nadine Moore and Nadine Leinweber walked through the door of CrossFit Assault’s Box this morning with determination and a goal – complete one of the two WODs today.

Fellow athlete and coach, Tina Fletcher, was flexible with her WOD and encouraged Nadines to work on the Qualification WODs.  The ladies warmed up, talked about the two WODs and decided which WOD to tackle. While their names are the same, their decisions were not!

Nadine Moore went with WOD 1 while Nadine Leinweber completed WOD 2. Both ladies worked hard and finished with impressive scores.

Thanks, Tina, for judging!

Nadine Leinweber working hard on WOD2
Nadine Moore rocking out WOD 1

The Qualification WODs need to be completed by next week…stay tuned for more info!

WAY TO WORK, LADIES!!!

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