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VERSION:2.0
PRODID:-//Crossfit Segrate - ECPv6.15.15//NONSGML v1.0//EN
CALSCALE:GREGORIAN
METHOD:PUBLISH
X-WR-CALNAME:Crossfit Segrate
X-ORIGINAL-URL:http://www.crossfitsegrate.com
X-WR-CALDESC:Eventi per Crossfit Segrate
REFRESH-INTERVAL;VALUE=DURATION:PT1H
X-Robots-Tag:noindex
X-PUBLISHED-TTL:PT1H
BEGIN:VTIMEZONE
TZID:Europe/Rome
BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20130331T010000
END:DAYLIGHT
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TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20131027T010000
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BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20140330T010000
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TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20141026T010000
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TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20150329T010000
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BEGIN:STANDARD
TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20151025T010000
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END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141029
DTEND;VALUE=DATE:20141030
DTSTAMP:20260403T204610
CREATED:20141028T230159Z
LAST-MODIFIED:20141015T152405Z
UID:443-1414540800-1414627199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 29/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nWARM UP WOD\n3 rounds not for time of:\n6 TGU (3dx/3sx)\n8 Kip Swing focusing on hollow position\n30mt Bear Crawl\nWOD\n7 Rounds for time of:\n10 Power Clean\n10 Wall Ball
URL:http://www.crossfitsegrate.com/event/mercoledi-29102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141028
DTEND;VALUE=DATE:20141029
DTSTAMP:20260403T204610
CREATED:20141027T230115Z
LAST-MODIFIED:20141015T152223Z
UID:442-1414454400-1414540799@www.crossfitsegrate.com
SUMMARY:MARTEDI 28/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSKILLS\nRope Climb\nSTRENGTH\nA1. Ring Rows – 3 x 5 – 7\nA2. Bench Press – 3 x 5\nWOD\nFor time:\n2K Row or Run\n50 Down & Up\n100 Sit Ups
URL:http://www.crossfitsegrate.com/event/martedi-28102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141027
DTEND;VALUE=DATE:20141028
DTSTAMP:20260403T204610
CREATED:20141026T230112Z
LAST-MODIFIED:20141015T151909Z
UID:440-1414368000-1414454399@www.crossfitsegrate.com
SUMMARY:LUNEDI 27/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\nA.1 Deadlift – 3 x 5 on the minute\nA.2 Shoulder Press – 3 x 5 on the minute\nGYM\n10’ EMOM\nOdd – 7 Push Ups\nEven – 7 Hip Extension\nWOD\n15 – 10 – 5 for time of:\nDB Thruster\nBurpee Pull Up
URL:http://www.crossfitsegrate.com/event/lunedi-27102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141026
DTEND;VALUE=DATE:20141027
DTSTAMP:20260403T204610
CREATED:20141025T220109Z
LAST-MODIFIED:20141015T151759Z
UID:439-1414281600-1414367999@www.crossfitsegrate.com
SUMMARY:CLOSED
DESCRIPTION:Closed
URL:http://www.crossfitsegrate.com/event/closed/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141025
DTEND;VALUE=DATE:20141026
DTSTAMP:20260403T204610
CREATED:20141024T220148Z
LAST-MODIFIED:20141015T151649Z
UID:438-1414195200-1414281599@www.crossfitsegrate.com
SUMMARY:SABATO 25/10/2014
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nTEAM WOD:\n“Team Helen” – team of 2\n6 rounds to complete\, partners switch every rounds :\n400m Run\n21 KB Swing\n12 Pull Up
URL:http://www.crossfitsegrate.com/event/sabato-25102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141024
DTEND;VALUE=DATE:20141025
DTSTAMP:20260403T204610
CREATED:20141023T220132Z
LAST-MODIFIED:20141015T151538Z
UID:437-1414108800-1414195199@www.crossfitsegrate.com
SUMMARY:VENERDI 24/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\nA.1 Front Squat – 3 x 7\n1’ di rest\nA2 . Glute Ham Raise – 3 x 7 – 9\n– usa le band per scalare ed assistere il movimento se necessario oppure scala a razorcurls\nWOD\n5 rounds da 3’ AMRAP of:\n2 Wall Climbs\n4 KB Goblet Squats\n6 Box Jumps @24”/20”\n– 1’ di rest tra gli amrap\nMIDLINE\nB. Side Plank Hold – 3 x 45” each side
URL:http://www.crossfitsegrate.com/event/venerdi-24102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141023
DTEND;VALUE=DATE:20141024
DTSTAMP:20260403T204610
CREATED:20141022T220111Z
LAST-MODIFIED:20141015T151418Z
UID:436-1414022400-1414108799@www.crossfitsegrate.com
SUMMARY:GIOVEDI 23/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nWARM UP WOD \n4 rounds not for time of:\n10 Jumping Pull Up practising kipping tecnique\n10 OHS @empty bar\n10 Push Ups\n10 Ghd Sit Ups\nSKILL\nKipping Pull Ups\nWOD\n4 rounds for time of:\n500m Row\n400m Run\n– 2’ di rest tra i rounds
URL:http://www.crossfitsegrate.com/event/giovedi-23102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141022
DTEND;VALUE=DATE:20141023
DTSTAMP:20260403T204610
CREATED:20141021T220102Z
LAST-MODIFIED:20141015T151220Z
UID:435-1413936000-1414022399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 22/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\nA. Deadlift – 8 x 3 on the 45”\nB. Push Press – 5 x 3 focus on tecnique and cycling\nWOD\n3 rounds for time:\n3’ Max Calories Row\n10 Deadlift\n20 Burpees\n– rest 2’ tra i rounds
URL:http://www.crossfitsegrate.com/event/mercoledi-22102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141021
DTEND;VALUE=DATE:20141022
DTSTAMP:20260403T204610
CREATED:20141020T220105Z
LAST-MODIFIED:20141015T141353Z
UID:434-1413849600-1413935999@www.crossfitsegrate.com
SUMMARY:MARTEDI 21/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nGYM STRENGTH & BB STRENGTH\nA1. Ball Clean – 5 x 10\nA2. Wall Climb – 5 x 5/7 holding top position 5”\nWOD\nAMRAP 8’\nLadder Up 2\,4\,6\,8\,… of:\nKB Squat Clean\nPush Up h/off
URL:http://www.crossfitsegrate.com/event/martedi-21102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141020
DTEND;VALUE=DATE:20141021
DTSTAMP:20260403T204610
CREATED:20141019T220112Z
LAST-MODIFIED:20141015T112844Z
UID:419-1413763200-1413849599@www.crossfitsegrate.com
SUMMARY:LUNEDI 20/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\nA. Hip power snatch – 5 x 5 @empty bar\, focus only on tecnique\nB1. Back Squat – 3 x 4\nB2. Ring Row – 3 x 5 con 2” di stop in top position\nWOD \n3 rounds for time:\n15 Wall Balls\n15 Pull Up/Jumping Pull Ups\n15 Sit Ups\n150m Row\nMIDLINE\nC1. V – Ups – 3 x 10\nC2. Arch Rock – 3 x 20”
URL:http://www.crossfitsegrate.com/event/lunedi-20102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141019
DTEND;VALUE=DATE:20141020
DTSTAMP:20260403T204610
CREATED:20141018T220104Z
LAST-MODIFIED:20141015T132129Z
UID:418-1413676800-1413763199@www.crossfitsegrate.com
SUMMARY:Closed
DESCRIPTION:Closed
URL:http://www.crossfitsegrate.com/event/riposo/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141018
DTEND;VALUE=DATE:20141019
DTSTAMP:20260403T204610
CREATED:20141017T220156Z
LAST-MODIFIED:20141015T111821Z
UID:417-1413590400-1413676799@www.crossfitsegrate.com
SUMMARY:SABATO 18/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nWARM UP WOD\n3 rounds not for time of:\n10 KB Russian Swing\n10 GHD Back Extension\n10 GHD Sit Ups\nSTRENGTH\nA. Hang Power Cleans – 5’ EMOM x 3 reps @climbing\nB. 10’ EMOM\nOdd – 3 Pull Ups con 4” di negativa\nEven – 30” Plank Hold\nWOD\n21 -15 – 9 of:\nBurpees\nKB Swing
URL:http://www.crossfitsegrate.com/event/sabato-18102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141017
DTEND;VALUE=DATE:20141018
DTSTAMP:20260403T204610
CREATED:20141016T220159Z
LAST-MODIFIED:20141015T110328Z
UID:416-1413504000-1413590399@www.crossfitsegrate.com
SUMMARY:VENERDI 17/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\nA1 . Back Squat – 3 X 5\n30” di rest\nA2. BB Bent Over Row – 3 x 8\n30” di rest\nA.3 Hollow Body Hold – 3 x 40”\nWOD\n4 rounds of\n10 Calories Row\n100m Run\n10 DB STOH\n10 Box Jump\n10 Calories Row\n– 2’ di rest tra i rounds
URL:http://www.crossfitsegrate.com/event/venerdi-17102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141016
DTEND;VALUE=DATE:20141017
DTSTAMP:20260403T204610
CREATED:20141015T220119Z
LAST-MODIFIED:20141015T104434Z
UID:415-1413417600-1413503999@www.crossfitsegrate.com
SUMMARY:GIOVEDI 16/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\nA1. Deadlift – 4 x 5\n1’ di rest\nA.2 Close Grip Bench Press – 4 x 5\n1’ di rest prima di ripartire da A1\nWOD\n3 rounds of\n400m Run\n21 KB Deadlift\n15 Down & Up\n– 4’ di rest tra i rounds\nMIDLINE\nPlank Hold – 2 x 1’
URL:http://www.crossfitsegrate.com/event/giovedi-16102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141015
DTEND;VALUE=DATE:20141016
DTSTAMP:20260403T204610
CREATED:20141014T220135Z
LAST-MODIFIED:20141015T133229Z
UID:397-1413331200-1413417599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 15/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nWARM UP WOD\n3 rounds not for time of:\n10 Lateral Lunges\n30” Superman Position\n30” Hollow Body position\nSTRENGTH\nA.1 Front Squat – 5 x 3\n1’ di rest\nA.2 Strict Pull Up – 5 x 1 – 5\n1’ di rest prima di ripartire da A1\n– in caso di totale incapacità nel PU fai eseguire solo delle negative assistite\nWOD\n10’ Ladder Up of:\n1\,2\,3\,…KB Swing\n1\,2\,3….Goblet Squat\n1\,2\,3….Ring Rows
URL:http://www.crossfitsegrate.com/event/mercoledi-15102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141014
DTEND;VALUE=DATE:20141015
DTSTAMP:20260403T204610
CREATED:20141013T220111Z
LAST-MODIFIED:20141014T110006Z
UID:370-1413244800-1413331199@www.crossfitsegrate.com
SUMMARY:MARTEDI 14/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nWARM UP WOD\n4 rounds not for time of:\n20m One Arm KB Walk bottoms up (10m dx/10m sx)\n10 KB Press Bottoms Up (5/5)\n90” SU/DU Practice\nWOD\n5 rounds of:\n8 One Arm KB Thruster (4/4)\n40 DU o 200m Run\n– 1’ di rest tra i rounds\nAEROBIC DEVELOPMENT\n15’ Row steady pace (or Run)
URL:http://www.crossfitsegrate.com/event/martedi-14102014-2/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141013
DTEND;VALUE=DATE:20141014
DTSTAMP:20260403T204610
CREATED:20141013T094510Z
LAST-MODIFIED:20141013T220803Z
UID:357-1413158400-1413244799@www.crossfitsegrate.com
SUMMARY:LUNEDI 13/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWARM UP WOD\n3 rounds not for time of:\n5 Air Squat (toes elevated) con 2” di stop nella buca ogni reps\n10 Lateral bear Crawl (5sx/5dx)\n15 Sit Ups \nWOD\n15 ‘ AMRAP of:\n10 Deadlift\n20 Air Squats\nMax Reps perfectly gymnastics Push Ups\n400m Run \nSKILL WORK\nHollow Body Position Practice
URL:http://www.crossfitsegrate.com/event/wod-13-ottobre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141012
DTEND;VALUE=DATE:20141013
DTSTAMP:20260403T204610
CREATED:20141003T162509Z
LAST-MODIFIED:20141013T171556Z
UID:187-1413072000-1413158399@www.crossfitsegrate.com
SUMMARY:Grand Opening
DESCRIPTION:Con estremo piacere ed immenso onore vi comunichiamo l’agenda del nostro Grand Opening\, dove potete trovare l’elenco delle varie classi con i relativi guest star coach che le condurranno per voi! \n\ndalle 10.30 alle 11.00 Doors open\ndalle 11.00 alle 12.00 Classe con Christian Vertua\ndalle 12.00 alle 13.00 Classe con Andrea Pelosi\ndalle 13.00 alle 14.00 Classe con Stefano Migliorini\ndalle 14.00 alle 15.00 Classe con Giorgio Capriata e Alessio Miceli\ndalle 15.00 alle 16.00 Classe con Peter De Sury\ndalle 16.00 alle 17.00 Classe con Martin Barbaro\ndalle 17.00 alle 18.00 Classe con Ernest Briganti\n\nVi aspettiamo numerosi\, le classi non saranno su prenotazione quindi vi consigliamo di venire al box almeno mezz’ora prima della classe che desiderate seguire. \nGrazie a tutti voi per il supporto che ci avete dato in questi mesi di lavori in corso
URL:http://www.crossfitsegrate.com/event/grand-opening/
CATEGORIES:Palestra
END:VEVENT
END:VCALENDAR