MORE THAN 'JUST' FITNESS
CrossFit Batteraof is a strength and conditioning facility that develops individuals and athletes to reach elite levels of fitness through constantly varied functional movements executed at high intensity.
Our training methods produce undisputed, tangible results for all levels of fitness; from children to elite athletes, and everything in between.
Our program efficiently combines the most effective training methods of Weightlifting, Gymnastics, and High Intensity Cardio. There isn’t a strength and conditioning program anywhere that works with a greater diversity of tools, modalities, and drills.
At CrossFit Batteraof we train incredibly hard; harder than most thought they were capable of. Everyday our athletes break down barriers and set new standards for themselves. Our training is intense, and it creates a bond among our members that can’t be faked or manufactured. Together we sweat, we bleed, we expose weaknesses and we get stronger…together.
The community aspect of CrossFit is our greatest strength. At CrossFit there are no ego’s, no room for bad attitudes. Those type of people just don’t last here. We are supportive, we are competitive, we are strong, we are humble, we are athletes….we are CrossFit.
At CrossFit Batteraof we offer a number of programs to meet your needs. The WOD Group is our core program and for the more experienced CrossFitter we have Open Gym. We also offer the Batteraof Beginner's Program to prepare for the WOD Group, Free Intro Class for those looking to try us out, and Personal Training options for those looking for one-on-one attention.
Our WOD Group is our core program and what will give you the results you are looking for if you commit yourself to it. Every class will follow the structure below and takes 1 hour max. In these WOD's (Workout Of the Day) there are “prescribed” exercises, which are what an experienced CrossFitter would do, as well as scaling suggestions for those who have less experience or strength. In addition, if you have specific minor injuries or mobility concerns we scale the movements for your personal needs, so that you are able to get a safe and effective workout every time you come into CrossFit Batteraof.
WHAT can you expect:
A 5-10 minute warm-up with both individual and group elements to improve the specific mobility necessary for the Strength/Skills and Conditioning segments.
A Strength portion or Skills practice, depending on the day. In this section you will either work on improving strength and form in Olympic lifting or other associated exercises, or focus on Gymnastics skills to improve flexibility, core strength and body control.
After that will be the Conditioning segment, also known (famously) as the Workout of the Day (WOD). The WOD will typically take about 15-20 minutes and will focus on anaerobic conditioning paired with functional movements at high intensity. This is what made CrossFit famous and what most non-CrossFitters are familiar with.
- We will finish with a cool-down and mobility exercises to improve recovery and prepare you for your next workout!
Hang Clean (specific Olympic lift skill work)
20min AMRAP (as many rounds as possible) of:
- 200m run (metabolic conditioning)
- 5 Power Cleans (weightlifting)
- 10 push-ups (gymnastics)
- 15 air squats (gymnastics)
We cap the classes at a maximum of 15 people, to make sure everyone gets the proper personalised attention from a trainer. These classes are a lot of fun! You'll be working out with friends, pushing each other and getting motivated by some great music.
*Depending on your goals we suggest attending WOD GROUP classes 3-5 times a week.
BATTERAOF BEGINNER'S PROGRAM
Our Batteraof Beginner's Program is a 3 hour program where you will learn the fundamental movements of CrossFit. These classes are filled exclusively with beginners who are learning the various exercises we use.
WHAT WILL YOU GET:
- In the Beginner's Program we keep the classes small to ensure that you are receiving personal attention and learning the movements properly.
All of the fundamental CrossFit movements will be though, we make sure you do them correctly, show you ways to modify them based on your abilities and motivate you to reach your full potential.
- At CrossFit Batteraof safety is very important and by the end of this program you will know how to properly perform each exercise with appropriate form and movement.
Your trainers will allow you to get on your way to achieve your health and fitness goals. You can expect to improve coordination, endurance, stamina, flexibility, strength, speed, power, agility, balance, accuracy and GET RESULTS!
If you are inexperienced in CrossFit the Beginners Program is highly recommended before you join our WOD Group. The fee is €80 for the 3 hour session, led by our CrossFit trainers. After you completed the 3 hour session you can join the WOD Group for the remaining month for FREE!
If you are looking for a more personalised training session with one of our coaches, this is the option for you. We offer personal functional training options that fit your schedule and your fitness goals.
Our personal training sessions are designed around you.
WHAT WILL YOU GET:
- Fitness Consultation — We will begin with a comprehensive consultation and body assessment (Functional Movement Screen and Fit Test) to understand your fitness past and goals, and to establish your baseline.
- Program Development — We will develop a (CrossFit) program specific to you, based on your past experience, fitness goals, current fitness level, schedule and more.
- One-on-one workout(WOD) Sessions — The majority of the time will be spent working out. You will have the one-on-one attention of your trainer to get the best workout of your life in a safe and private environment.
*CrossFit Batteraof members get a reduction on both single and 10 punch-card prices. Check out our pricing.
CrossFit Batteraof is different from the typical gym, let us show you how. We would be glad to take you through a Free Intro session to show you how to get started, what we do, and have you experience a CrossFit style workout. CrossFit workouts and our box is something that must be experienced to truly be understood.
WHAT CAN YOU EXPECT
- Regardless of your current fitness ability and understanding, expect to learn new stuff.
- Personal attention from a CrossFit Trainer to guide you through the movements.
- Expect to have a challenging, but short work out that might give you a little reality check on your fitness level.
- Expect to see some smiling faces who will likely approach you and ask your name (don’t worry, unlike a typical gym this does not mean they will try to walk you to your car).
Make sure you wear comfortable clothes and flat athletic shoes. Arrive at least 15 min early so you can meet us and have a short tour of our CrossFit box.
You can sign up for a FREE INTRO any time a regular WOD is planned in our schedule.
WEIGHT LIFTING & POWER LIFTING
The snatch and clean&jerk are a huge part of the CrossFit program. Weightlifting develops strength, flexibility, power, speed, coordination, agility, balance and accuracy. Because the lifts have such dramatic effects on so many aspects of fitness it’s no coincidence that the 8 attributes listed above are all found on CrossFit’s list of 10 fitness domains. And when you add in the task of completing a larger number of reps with these movements at lower weights, you have a very uncomfortable yet very effective method of developing cardiovascular/respiratory endurance and stamina, completing the CrossFit list.
WHAT CAN YOU EXPECT
- Barbell mobility work.
- Learn good technique and movement with practice for heavier loads.
- Help address errors commonly seen in new lifters and alternative techniques to help more experienced lifters find what works best for them.
This specialty class is for athletes of any skill level.
On our schedule, you’ll notice there are “Open Gym” times scheduled periodically throughout the week. This is a time for members to come in, practice certain movements and skills, or just hang out.
Open Gym times are planned at the same time as the Batteraof Beginner's Classes AND WOD hours.
Please be considerate of all others using the box during Open Gym.
There is a Trainer on-site during these times that will be happy give pointers, tips, tricks, support, encouragement. We are in the gym to ensure your safety while working through your own “Open Gym”, and while it may seem like they can be everywhere at once, please don’t expect a personal trainer during this time!
VISITORS & DROP-INS
If you are an experienced CrossFitter visiting our box and you would like to drop-in to one of our WOD's / Open Gym classes, you can join any of these classes listed on our schedule.
To get the most out of your hour show up at least 15 minutes early. Our visitor drop-in fees* are as follows:
- €15 for a single drop-in visit (if you bring us a t-shirt from another box we don't have yet it's for FREE)
If you just want to drop by and buy a t-shirt or watch a WOD feel free to do so.
*Please note: This offer and price applies for experienced CrossFit visitors only. If you are a beginner and a prospect member, please visit our Getting Started page.
Gymnastics is one of the 3 foundational modalities of CrossFit. If gymnastics movements are performed properly, they influence every aspect of your life and have a dramatic effect on your fitness. Gymnastics assist in development of many of the 10 components of fitness.
Gymnastics is a cornerstone of CrossFit, along with weightlifting and monostructural metabolic-conditioning (or just “monostructural”) movements. It is an essential element in the Theoretical Hierarchy of Development of an athlete, the CrossFit “pyramid”. The hierarchy reflects foundational dependency and time ordering of development as follows: nutrition, metabolic conditioning, body control/gymnastics, external-object control/weightlifting, and sport-specific application. According to the hierarchy, you can only maximize competency in one category if you have laid the foundation in the category before it. This hierarchy puts a larger emphasis on gymnastics proficiency – body control– before weight training and sport.
WHAT CAN YOU EXPECT
- An experienced CrossFit Gymnastic Trainer will guide you through the bodyweight movements.
- 1 hour class that consists out of a warming up, skill training, a gymnastic WOD and a cooling down.
- Handstand walking
- Ring dips
- Choose 1 weakness
10min AMRAP (as many rounds as possible) of:
- 1 Wall climbs
- 2 Rope climb
- 3 Ring dips
- 4 Pistols squats
We cap the classes at a maximum of 10 people, to make sure everyone gets the proper personalised attention from a trainer.
Mobility will help you resolve pain, prevent injury, and optimize your athletic performance.
Mobility should be at the basics of your workout and deserves a proactive approach, not a reactive one. In other words, don't wait until problems arise before you address them. The better your mobility the easier the movement will be for you, and then you can start focussing on increasing strength and improving endurance as you are in a stronger position to start off with.
WHAT CAN YOU EXPECT
45 min to 1 hour of stretching at a slow pace. The box turns into a relaxing place where we work on mobilizing the body. We use mobility balls, foam rollers and mini-minibands, all available at the box. On occasion we also watch and practice the ROMWOD stretches and breathing technique.