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CrossFit Assault

Constantly Varied, High Intensity, Functional Movement

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Member Sporlight |Januar 2015 | Grace

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Jeden Monat stellen wir einen “Athleten des Monats” vor. Unsere CrossFit Assault Coaches suchen sich abwechselnd einen unserer Mitglieder aus, die sich nicht nur durch herausragende Sportliche Leistungen auszeichnen, sondern es zählen auch die persönliche Entwicklung, Unterstützung der Community uvm.
Diesen Monat durfte sich Coach Tina einen unserer Mitglieder aussuchen und über ihn schreiben.

Am Montag, den 26.01.2015 dürft ihr Euch über einen von Grace ausgedachten WOD freuen.
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Grace started to do CF five years ago, in the garage of one of the original CFA coaches in 2010′ then became one of CFA’s first members.
I’ve watch Grace over the last 4 years, as an athlete, her determination to better herself with every movement, skill or lift; has enabled her to PR  her deadlift and get her first pistol and take third at the Zagreb throwdown.  You have to want to be better, and Grace does on a daily basis, taking  her least favorite movements such as, wallballs, front squats, and thrusters; incorporates them into her workouts.  She kicked ass, on the double unders and deadlift ladder at the Zagreb Throwdown, clearly demonstrating her desire to improve her workout effort.

Grace is humble and sends her CFA family a big shout out for their support, encouragement, and patience with Nora and Josie, and for most  of all for pushing her to be better.

Favorite movements: deadlifts and double unders
Least favorite/ most hated: thrusters/ wallballs/ front squats

Coach Tina

Member Spotlight | Dezember 2014 | Ralph

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Jeden Monat stellen wir einen “Athleten des Monats” vor. Unsere CrossFit Assault Coaches suchen sich abwechselnd einen unserer Mitglieder aus, die sich nicht nur durch herausragende Sportliche Leistungen auszeichnen, sondern es zählen auch die persönliche Entwicklung, Unterstützung der Community uvm.
Diesen Monat durfte sich Coach Imran einen unserer Mitglieder aussuchen und über ihn schreiben.

Am Montag, den 29.12.2014 dürft ihr Euch über einen von Ralph ausgedachten WOD freuen.
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Ralph has been a member of CrossFit Assault since the summer of 2013. His modesty won’t let him say it, but he has come a long way in the last year and a half. His love of the community and desire to improve constantly pushes him to become a better athlete. Ralph’s dedication to the community and a fit lifestyle can be seen not only in his work outs, but also in his diet and his willingness to help others as well.

Ralph’s journey began a couple years ago, when he found the “normal” gym stuff boring and began to look for something new. He tried circuit training and other courses, but nothing kept his interest until he read about CrossFit. Ralph did his first intro class with Cathleen, Carsten and Ingrid, and took his fundamentals with Coach Mary.

Since then, Ralph has been attending the 06 Class at CrossFit Assault consistently, and his results prove it. In Ralph’s words, “I love the workouts, the community, and my Crossfit family!”

Favorite Type of WOD: Chipper
Favorite WOD: Lumberjack 20
Favorite Movements: Deadlifts & Running
Least Favorite Movements: Double Unders & Toes to Bar

Coach Imran

Member Spotlight | November 2014 | Peter

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Jeden Monat stellen wir einen “Athleten des Monats” vor. Unsere CrossFit Assault Coaches suchen sich abwechselnd einen unserer Mitglieder aus, die sich nicht nur durch herausragende Sportliche Leistungen auszeichnen, sondern es zählen auch die persönliche Entwicklung, Unterstützung der Community uvm.
Diesen Monat durfte sich Coach Monte einen unserer Mitglieder aussuchen und über ihn schreiben.
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Peter has been a member of CrossFit Assault for over two years. He continues to push himself to become a better athlete. The great thing about Peter is, he always one of the first to support and root other members on.

                Peter’s introduction to CrossFit started in Novembe 2012, as the head editor of a nutrition web base was he searching for new trends of fitness to write an article on. Peter found some interesting articles about CrossFit and wrote an article describing the hero WOD; „Murph.“ Before releasing the story Peter decided to try Murph with a friend at a local gym. After 1.5 hours later Peter finished the WOD; sick, shaking, with bleeding hands and he could not drive his car (we’ve all been there). It was on that day Peter decided to go to a real crossfit gym promising himself to workout hard, so he could become better at those types of workouts.

Over the last two years Peter has come to realize CrossFit is a never ending journey of self discovery both metally and physically. But, according to Peter, the thing he likes most about CrossFit is the community, how everyone supports each one’s efforts and watching everyone get better each month.

Favorite WOD:  Jackie

Favorite movement: Full Squat Clean

LeastFavorite movement: Sandbag clean

Favorite WOD: Kelly

Favorite combined WOD movements: Double Under / Cleans / Pull Ups

Coach Monte

Halloween Workout – Farewell Party for Mary & Imran

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Hallo Zusammen!

Am Sonntag, den 2 November gibt es bei uns in der CrossFit Assault Box eine Halloween Party die auch gleichzeitig die Abschiedsferier unserer längsten Trainer und Freunde Mary, Imran und ihrer beiden Kinder ist!
Bitte kommt verkleidet und bringt Futter und Getränke mit!

Seid bereit einen super Halloween Workout hinzulegen und bringt auch gerne euere Kinder und Freunde mit, natürlich alles verkleidet versteht sich!
Bei Fragen, schickt einfach eine Email an ayla@crossfitassault.de
Wir freuen uns auf Euch

Euer CrossFit Assault Team

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On 2 November 2014 (Sunday) at 2pm please join us to celebrate the Chatriwala Family’s (Imran, Mary, Dottie and Elyas) time with us and say goodbye. The Chat family are moving back to the US sometime soon.  BOO-HOO

This party is Halloween themed so costumes are a MUST!!
Bring the kiddos/children/ spouses too!!.
AND
Prepare to WOD.
Please bring food to eat and share.

As a suggestion:
If your first name begins with A-G please bring a side dish – such as salad, cheese plate, usw.
If your first name begins with H – P please bring something to put on the BBQ or other main dish – like chili, fish, etc.
If your first name begins with Q-Z please bring drinks, dessert and/or dishes/cups or utensils.

See you on sunday!

Your 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.

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

 

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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.

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