OLY

Program info

• OLY class is once a week and will take 1 hour, from 8 to 9pm on Wednesday.

• Max 6 athletes per class. You will have your own platform and rack.

• If you miss a weeks class do the same program as the previous week the week after or do that class in the open gym that week.

• The OLY classes are not aligned with the regular WOD classes.

• 1 full program is 10 weeks if you follow it every week; 4 weeks on, 1 week de-load, 3 weeks on, 1 week de-load, 1 week 1 RM test. So make sure you plan this in your agenda.

• Every class has a Snatch part and a Clean & Jerk part, mostly the squat variation with split jerk.

• The class contents are; Warmup, build up, Snatch, build up, Clean & Jerk.

• Depending on your level: intermediate or advanced there will be an adjusted program. It could be you are doing a slightly different program than the rest.

• This is not a beginners program, you are expected to have at least half a year of CrossFit experience, and know your %

• After 10 weeks we will test and evaluate and base the next program on your improved numbers.

• Lifter shoes are encouraged, but not a must have. Same for belts and wrist wraps.

• Marjan will be the coach for this class

• Max 6 people per Strength class, a class will take 1 hour, from 8 to 9pm on Monday and Thursday.

• 2 Strength classes per week with a different training / muscle group on both days.

• The strength classes are not aligned with the regular WOD classes.

• It is recommended to follow both classes per week, but not mandatory.

• If you miss a class you can do the same program as that class in the open gym that week.

• The first cycle of the strength program is 7 weeks, if you follow it every week; 6 weeks on, 1 week deload week. So make sure you plan this in your agenda

• We will be doing the big compound movements; Squat, Deadlift, Press, including some additional movements like Barbell Row, Fly, Bicep Curl, Dip etc.

• This Class is for Intermediate and Advanced athletes that want to work on strength and develop muscle mass.

• Marjan will be the coach for this class

GYMNASTICS

Program info

• The Gymnastics class is once a week and will take 1 hour, from 8 to 9pm on Wednesdays.

• Max 6 athletes per class. 

• It is recommended that you follow this program every week for at least 6 weeks, so make sure you plan this in your agenda.

• We will be focussing on Bodyweight movements only.

• Improving the basic Pull and Push techniques, but also focussing on more advanced Handstand(walk) and Pistol squat skills.

• This class is for Intermediate and Advanced athletes.

• Sid will be the coach for this class

METCON

Program info

• The METCON class is once a week and will take 1 hour, from 8 to 9 pm on Tuesdays.

• Max 6 athletes per class. 

• It is recommended that you follow this program every week for at least 5 weeks , so make sure you plan this in your agenda.

• We will be focussing on the 3 metabolic pathways.

• Improving Row / Ski / Bike / Run / Double Under techniques.

• You will learn about oxygen advantage and how to apply it.

• This class is for Intermediate and Advanced athletes.

• Richard will be the coach for this class