{"id":4495,"date":"2021-04-20T19:06:36","date_gmt":"2021-04-20T19:06:36","guid":{"rendered":"https:\/\/f4lcrossfit.com\/passport-declarations\/"},"modified":"2025-03-07T13:56:00","modified_gmt":"2025-03-07T13:56:00","slug":"classes","status":"publish","type":"page","link":"https:\/\/f4lcrossfit.com\/en\/classes\/","title":{"rendered":"Class descriptions"},"content":{"rendered":"
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65+<\/h4><\/div>

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.<\/p><\/div><\/div><\/div>

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Baby<\/h4><\/div>

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)<\/p><\/div><\/div><\/div>

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Consistent performance<\/h4><\/div>

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:\n

– Mon: Starting with basic exercises with a focus on legs and pressing exercises.<\/div>\n
– Tues: Pulling exercises and core with a lot of own body weight, ends with a high-intensity circle part.<\/div>\n
– Wed: Fitness.<\/div>\n
\n\n– Fri: Body Building full body.<\/p><\/div><\/div><\/div>\n\n
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Gymnastics<\/h4><\/div>

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.<\/p><\/div><\/div><\/div>

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Kettlebell<\/h4><\/div>

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<\/p><\/div><\/div><\/div>

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Kids<\/h4><\/div>

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!<\/p><\/div><\/div><\/div>

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Fitness<\/h4><\/div>

A shorter session focusing on high intensity running, cardio machines and light functional\/crossfit exercises.<\/p><\/div><\/div><\/div>

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Mobility<\/h4><\/div>

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.<\/p><\/div><\/div><\/div>

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Mobility and today’s MetCon.<\/h4><\/div>

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<\/p><\/div><\/div><\/div>

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Strength<\/h4><\/div>

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.<\/p><\/div><\/div><\/div>

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CrossFit Team<\/h4><\/div>

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!<\/p><\/div><\/div><\/div>\n\n

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CrossFit Base(ment)<\/h4><\/div>

F4L Basement is a functional fitness group training that is suitable for all fitness levels.\n

This class is designed to be challenging yet accessible, allowing each athlete to work at their own intensity level while getting a well-rounded and engaging workout.<\/div>\n
Class Structure:<\/strong><\/div>\n
Warm-Up:<\/strong> General movement prep and mobility.<\/div>\n
Workout (40 min):<\/strong> Stations (Bases), each focusing on a different movement type:<\/div>\n
\u2022 Cardio (Row, Ski Erg, Runner).<\/div>\n
\u2022 Bodyweight Movement.<\/div>\n
\u2022 Dumbbell Movement \u2013 Functional lifting (e.g. DB Snatches, Devil’s Press, DB Thrusters)<\/div>\n
\u2022 Plyometric Movement \u2013 Explosive power exercises (e.g. Box Jumps, Broad Jumps, Lateral Hops)<\/div><\/div><\/div><\/div>\n\n
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Weightlifting<\/h4><\/div>

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.<\/p><\/div><\/div><\/div>\n

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Weightlifting + Metcon<\/h4><\/div>

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.<\/p><\/div><\/div><\/div>\n\n

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TEENS<\/h4><\/div>

Group training for 12-16 year olds with a focus on. Cardiovascular endurance<\/strong> -The ability of the body systems to collect, process, and deliver oxygen. Endurance<\/strong> – The ability to process, deliver, store and use energy. Strength<\/strong> – The ability to apply force. Flexibility<\/strong> – The ability to maximize range of motion. Power<\/strong> – The ability of a muscle unit to develop maximum force in minimum time. Speed<\/strong> – The ability to minimize the time cycle of a repeated movement.Coordination<\/strong> – The ability to combine several distinct movement patterns into a singular distinct movement. Agility<\/strong> – The ability to minimize the transition time from one movement pattern to another. Balance<\/strong> – The ability to control the position of the body’s center of gravity in relation to its base of support. Accuracy <\/strong>– The ability to control movement in a given direction or at a given intensity. Inspiring, fun and educational.\n\n.<\/p><\/div><\/div><\/div>\n\n

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For all training session<\/h4><\/div>

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.<\/p><\/div><\/div><\/div>\n\n<\/div>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”grid” text_align=”left” background_animation=”none” css_animation=”” el_id=”oppet”][\/vc_row][vc_column][\/vc_column][vc_separator type=”normal” border_style=””]\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<\/div>","protected":false},"excerpt":{"rendered":"

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