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Monthly Archives: February 2024

Gymnastics Skill Course with Coach Lucas Bonelli!

Join Coach Lucas for exclusive gymnastics skill courses at CrossFit Kreis 9! Whether you’re a beginner focusing on the handstand push-up or an experienced athlete tackling bar muscle-ups and pullovers, these courses are tailored to elevate your skills. The courses run in 4 week cycles and the next cycle cover the following:

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Track your fitness progress: The importance of fitness journals

In this blog post we cover why you should track your fitness progress.

Over the last nine years, we have witnessed countless transformations among our members. From newcomers stepping into the gym for the first time to seasoned athletes pushing their limits, one thing remains consistent. The power of tracking progress through fitness journals. In the world of CrossFit, where every workout is an opportunity for growth, the importance of documenting your journey cannot be overstated.

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K9O and CrossFit Open is here!

Join us for an exhilarating three-week team competition K9O! Embrace the challenge, forge lasting memories, and ignite friendly competition. Whether you’re a seasoned athlete or new to CrossFit, there’s a place for you. Experience the thrill of pushing your limits alongside teammates, all while fostering a sense of community and camaraderie. Don’t miss out on this opportunity to test your skills, make new friends, and celebrate the spirit of CrossFit. Sign up now, join our intramural open and be part of something extraordinary!

The K9O uses the worldwide CrossFit Open with its workouts as a base. You can choose to join both competitions or stick to our in-house competition K9O!

CrossFit Open Fundamentals:

  • Annual global competition with 300,000 participants worldwide.
  • Individual competition.
  • 3-week online event starting February 29th.
  • Workouts released each Thursday.
  • All inclusive – Rx and scaled versions available for all fitness levels.
  • Participant must complete all events to have a score.

K9O – The CrossFit Kreis 9 In-House Open Fundamentals:

  • Internal team competition for 3 weeks.
  • Teams: 4 teams. Participant randomly drafted in teams.
  • Points: Earned through weekly participation, top performances, and bonus challenges.
  • Scoring: Echelon scoring software ensures fair and accurate results.
  • Divisions: Rx, Scaled, and Masters for both male and female athletes.
  • Participant can compete even when not able to attend every event. EVERY SCORE COUNTS for the team!

K9O schedule 2024:

  • 3 Fridays – 1.3, 8.3, 15.3 @ 18:30-21:00
  • Let’s make this Open the best one yet together!

Sign-up instructions in the gym!

The Power of strength: Why runners need strength training

As a coach who has prepared himself and his atheletes for and completed a lot of running running events, I’ve come to appreciate the power of strength training in complementing running performance and reducing the risk of injury. While logging miles on the road or trails is essential for building endurance and cardiovascular fitness, incorporating strength training into your routine can take your running to the next level.

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The power of commitment: Foundation training at CrossFit Kreis 9

The foundation training at CrossFit Kreis 9 is a three month journey. Here is why:

Time matters in habit formation more than anything else. Research shows that it takes an average of 66 days for a new behavior to become automatic, and even longer for it to truly become ingrained in our lifestyle (Lally et al., 2009). By committing to a three-month foundation training program, our clients have the opportunity to immerse themselves fully in the CrossFit experience. This allows habits to take root and flourish over time.

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