Saturday 05.04.14 from we offer a Gymnastics workshop held by Flavio Fanconi, ex member of the Swiss Gymnastics national team!
The the 2 hour workshop will cover the basics and progression to learn a handstand and muscle ups. Please see also the notice hanging in the gym.
When: Saturday 05.04.14 from 9-11
Where: Reebok CrossFit Zürich
Costs: CHF 30.-, cash on the same day
A: 1-1-1-1-1-1-1 Snatch Balance.
B: 10 minutes of handstand walk or handstand hold practice.
C: 3 rounds for time of:
Run 800m, rest 3 minutes.
If you can complete the work in under 16 minutes then rest 2 minutes and run a 4th round.
A: 3-3-3-3-3 strict Shoulder Press.
B: Spend 10 minutes working up to a heavy Front Squat for 5 reps.
C: For Time Perform 10 rounds of:
3 front squats (65% of B),
Due to unforseen circumstances Coach Stephen will not be available to coach the Endurance class today. We will unfortunately have to cancel the session. We apologize for this and thank you for your understanding.
Due to our box hosting the Level 1 Seminar this coming weekend March 15th and 16th, we will not offer classes and our gym will be closed.
For those of you who would come on Saturday for the Open work out 14.3, you can come on Monday for the sessions of 18:15 and 19:15 ( normal sign up via ZP). If this is not suitable for you, you can also organize with a judge or coach to come at Open Gym. We should be able to accomodate all of you, just get in touch with us in case of any problems.
For those who would like to attend Yoga Class on Saturday morning, you can sign up and be in touch with Irina as you may enter the gym thru the back door. Please note that our normal entry (red door) will be closed.
There will be a Saturday outdoor work out available for those of you who are interested. More info to follow. Sign up via ZenPlanner.
Foundation Class will take place at normal time, but also outside. Details will be communicated to you in class.
Thank you for your understanding and for those of you from our community participating in the Seminar, best of luck.
Reebok CrossFit Zurich Team.
A: Perform 7 rounds of:
1 hang power clean,
1 power clean and,
1 squat clean.
Do not let go of the bar for each round.
B: EMOTM for 12 mintues do:
- on the even minutes 5 man makers,
- on the odd minutes 12 box jumps.
We are well into the second workout of the open. For those that have not posted your workout scores for verification you still have time until tomorrow...but don't forget! So far this is how our gym looks:
If you want to book mark this table to keep checking your position you can by clicking here: http://www.crossfitzuerich.ch/cfopen