Six classes, one method
Classes
We do functional movements and scale them for everyone. Classes run from CrossFit 101 on your first day to weightlifting for your next PR.
All levels
CrossFit
This is our main class. In one coached hour you do strength, cardio and gymnastics.
CrossFit is a high-intensity training method that combines strength, cardio and gymnastics in functional movements, built to improve strength, endurance and physical performance. Every hour has a warm-up, a strength or skill block, the workout of the day and a cool-down. The coach scales every movement, so a beginner and an athlete train side by side.
What you do
- A new WOD every day, written on the whiteboard
- Barbells, kettlebells, boxes, rings and the rower
- Movements scaled to your level
- Small groups, where the coach watches you all hour
- Duration
- 60 minutes
- Coaches
- On the schedule
- Monday
- Tuesday
- Wednesday
- Thursday
- Friday
Intermediate
Weightlifting
You learn the snatch and the clean & jerk step by step, with technique, speed and strength.
An hour just for the two Olympic lifts and the drills that build them. We start with a PVC pipe and an empty bar and add weight only when the movement is clean. You learn the positions, the speed under the bar and how to keep your body safe. We recommend it once you’ve done CrossFit 101.
What you do
- Snatch, clean & jerk and their variations
- Video of your lift to check technique
- Percentage-based programming towards your PR
- Duration
- 60 minutes
- Coaches
- On the schedule
By appointment, at a time that suits you
All levels
Gymnastics
With pull-ups, rings and handstands you learn to control your own body.
Bodyweight strength is the base of every WOD. In this hour we work pull-ups, toes to bar, bar and ring muscle-ups, handstands and handstand walks. Every movement is broken into small steps, from the first hang to the first full rep.
What you do
- Progressions from the hang to the muscle-up
- Handstand holds and walks
- Shoulder and hip mobility
- Duration
- 60 minutes
- Coaches
- On the schedule
By appointment, at a time that suits you
All levels
Strength & Conditioning
You start with pure strength, with squats, deadlifts and presses. Then comes conditioning.
In the first half of the hour we work on strength, with squats, deadlifts and overhead presses, on a programme that builds every week. The second half is a short conditioning piece on the rower, the air bike and kettlebells. The class suits anyone who wants to get stronger, including athletes from other sports.
What you do
- Strength programme in 6-week cycles
- Short conditioning, 10 to 15 minutes
- Track your weights and progress
- Duration
- 60 minutes
- Coaches
- On the schedule
By appointment, at a time that suits you
Beginners
CrossFit 101
This is the first step. You learn the basic movements, how to train safely and how a CrossFit hour works.
CrossFit works for beginners too, because the programme starts with basic movements at a lower intensity and gets harder step by step, with each person’s progress and fitness. In CrossFit 101 you learn the squat, the deadlift, the press, kettlebell movements and how to read the WOD on the whiteboard, before you join the regular classes.
What you do
- No experience needed
- The basic movements and safe technique
- Afterwards you’re ready for CrossFit classes
- Duration
- 60 minutes
- Coaches
- On the schedule
By appointment, at a time that suits you
All levels
1:1 coaching
It’s just you and a coach, with a plan built for your goal.
This is for anyone who wants full attention, for example after an injury, before a competition, for a specific goal or simply for a calmer start. The coach assesses you in the first session and builds the weekly plan. Sessions are by appointment, at a time that suits you.
What you do
- Assessment in the first session
- A weekly plan just for you
- By appointment, at the time you choose
- Duration
- 60 minutes
- On the schedule
By appointment, at a time that suits you
What a CrossFit class looks like
Every class has the same shape, with four parts in 60 minutes. That way you know what’s coming.
0–10 minutes
Warm-up
We do mobility and light movement to get your body ready for the day’s work.
10–25 minutes
Strength / skill
We work carefully on one lift or one gymnastics skill, with the coach beside you.
25–50 minutes
WOD (Workout of the Day)
The workout of the day is short and intense. We scale it to your level.
50–60 minutes
Cool-down / stretch
We stretch, breathe and write your score on the whiteboard.
How is CrossFit different from fitness?
| CrossFit | Fitness |
|---|---|
| Higher intensity | A more controlled pace |
| Focus on strength | Focus on looks |
| Functional movements (many muscles) | Isolated movements (one muscle) |
| Group training | Training alone |
| Varied workouts | Repeated workouts |
What does CrossFit give you?
Builds strength and endurance
Improves cardiovascular fitness
Helps burn fat
Improves flexibility and coordination
Sharpens discipline and mental toughness
Builds a sense of community
Why choose CrossFit?
If you want to get stronger, feel better, have fun and look good… CrossFit is for you!
Before your first class
Is CrossFit for beginners too?
CrossFit works for beginners too, because the programme starts with basic movements at a lower intensity and gets harder step by step, with each person’s progress and fitness.
Do I need to be fit before I start?
No. You build your fitness here. We scale every movement, with a lighter weight, fewer reps or a simpler version of the movement.
What should I bring to my first class?
Bring sports clothes, comfortable trainers, a water bottle and a towel. We have the barbells, the plates and everything else.
How long is a class?
A class lasts 60 minutes, from the warm-up to the stretch. The first time, come 10 minutes early to meet the coach and see the gym.
Are there classes for kids?
We don’t have regular classes for kids. Now and then we host school visits. Message us if you’d like to arrange one.
Your first class starts with a message.
Message us on WhatsApp, pick a day and come in. The coach meets you at the door and shows you everything.