65+
Training specially adapted for those who are 65+. Different days have different focus areas such as functional strength, gymnastics, fitness and mobility. Small groups of max 8 people to optimize and enable both an individualized approach as well as a good community.
Baby
Day session where you can bring your child and receive coaching and childcare during the session (NB: the child must not be able to walk)
Consistent performance
Whether you want to improve something specific or come several days after each other for a good all-round training, this is the workout for you. Here you have the opportunity to create continuity as the training is organized in 6v blocks. Coach Tyrone also keeps track of your numbers so you can see your development over time. The days are divided as follows:
– Fri: Body Building full body.
Gymnastics
The workout is inspired by classical gymnastics training where the focus is on increasing your strength, mobility, coordination, stability and balance with your own body. The training includes a structured approach with everything from handstands to progression exercises of heavier gymnastic elements where everything is scalable to your level. No matter what you train in general or what your goals are, you will definitely benefit from this.
Kettlebell
A session entirely dedicated to the Kettlebell as a tool where we train strength, stability, explosiveness and strength endurance. The Kettlebell is a versatile training tool, whose training philosophy is based on simplicity and focus on strength and stability throughout the body. The sessions will be structured to go through techniques that will help you in the Kettlebell elements of the other Crossfit sessions and then a WOD. You will recognize some exercises from traditional strength training while some are unique to the particular tool
Kids
Term course for those aged between 6 and 12. Included are exercises that contribute to increased body control and core strength, games and play that encourage cooperation and body awareness, and simple gymnastic exercises. Great fun and healthy exercise and a great introduction to CrossFit!
Fitness
A shorter session focusing on high intensity running, cardio machines and light functional/crossfit exercises.
Mobility
Good mobility is the basis for being able to position yourself well in most of the complex exercises that occur in Crossfit. Better mobility will allow you to lift more and stay injury free, and in turn allow you to keep a higher frequency in the high intensity parts. The session is 30 min and is between two other sessions so you can advantageously go either before or after your other workout.
Mobility and today’s MetCon.
A combination class with equal parts mobility and the conclusion of the day’s WOD which is usually more high intensity. See passport explanation on Mobility and For all for more information
Strength
A combined technique and strength session. Commonly used are basic exercises but also assistance exercises not found in the usual programming. Both body weight and external load are applied. As the name suggests, there is no panting.
CrossFit Team
A high intensity workout with exercises often performed in pairs. Perfect to bring your friend or partner and do together! Of course, you can also come alone. Also suitable for those who want to try CrossFit!
The Cave
The classes are based on high-intensity interval training (HIIT) where you are guaranteed to get sweaty. With heart rate monitors and heart rate zones, the focus is on increasing aerobic function in a challenging, fun and measurable way. The sessions are divided into 30, 45 or 60min classes and are available in several different variants. Click on each class to find out more!
The Cave – Classic
The base of the concept where each session is structured in the same way, it allows you to know what to expect and continuously measure your progress. You work different heart rate zones 2min green, 2min yellow, 1min red, this is repeated 2 times (in a 60min class) then a rotation takes place until you have run all the 5 stations included in the class. You can constantly follow your heart rate and which zone you are in on the screens where the zones are calculated in % based on your maximum heart rate.
The Cave – Hardcore
Our toughest class. More time is spent in the higher heart rate zones, the yellow and the red. This gives you a higher average heart rate in relation to the Classic and Team classes. The content of the class is determined by the coach and will vary from time to time. Here both the atmosphere and the pulse are high.
The Cave – Team
The pass for those who like a little extra pep. Here you get help to get through the class from your teammates. The layout is determined by the coach and is carried out in pairs of two, three or more. High energy is promised in this sweaty and fast-paced class. It will be more fun together!
Weightlifting
Here we focus on the moments in jerk and thrust. An excellent workout for those who want to pave the Olympic lifts regardless of background. Load / layout is adapted to your ability in order for you to get the maximum effect.
Weightlifting + Metcon
Here we focus on the snatch and clean and jerk. An excellent workout for those who want to pave the Olympic lifts regardless of background. Load / layout is adapted to your ability in order for you to get the maximum effect. Ends with a shorter metcon.
For all classes
Daily sessions, adapted to your ability. Everyone can join in – the instructor scales exercises to the needs of the group. In cycles of 6-8 weeks, the focus is on building strength, skill and endurance in several different areas. Each day targets a specific area, e.g. Olympic lifting, gymnastic skills, strength training, mobility mixed with long and short metcons. This structure ensures balanced progress in explosive power, technical skill and overall fitness.
