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Vastberaden Stories - Vastberaden Mealplans – Week 2

Vastberaden Mealplans – Week 2

Mealplan #2 Another week of delicious meals and snacks which will get you through the week. Prep multiple meals  in one go so you dont have to cook every day. We even made you a grocery list to make life more easy!   breakfast lunch dinner snack Monday Breakfast burrito Dinner from sunday Pasta with […]

Vastberaden Stories - Vastberaden programming (Veemkade) 8/6 till 15/6

Vastberaden programming (Veemkade) 8/6 till 15/6

Monday & Tuesday 30:00 amrap 1000/800m row 30 burpees over the rower 50 MB cleans 9/6 70 Wallballs 9/6   Wednesday & Thursday 3 Rounds 50 Single arm dumbbell hang cleans 22,5/15 50 Sit ups   Friday & Saturday 5x 3:00 (1:00 rest) 3 lat. burpees over the DB 6 Deficit push ups 9 DB […]

Vastberaden Stories - Vastberaden programming (Houthavens) 8/6 till 15/6

Vastberaden programming (Houthavens) 8/6 till 15/6

Monday & Tuesday 30:00 amrap 1000M run 30 Burpee Box jumps  50 thrusters 20/15   Wednesday & Thursday 10 Rounds 3 Hang power snatches 60/40 15 Overhead plate sit ups 15/10   Friday & Saturday 5x 3:00 (1:00 rest) 3 lat. burpees over the BB 6 Deadlift 100/70 9 Push ups   Sunday 10:00 amrap […]

Vastberaden Stories - Vastberaden programming (Home WODs) 1/6 till 7/6

Vastberaden programming (Home WODs) 1/6 till 7/6

WOD 1: Lower body Beginners For time 40-30-20-10 Air squats Sit ups   Intermediate & Experienced 10-20-30-40-50 Air squats Sit ups *every minute 5 burpees   WOD 2: Upper body Beginners 6 Rounds  8 Couch push ups 12 High plank hip taps 16 Sit ups   Intermediate 6 Round for quality 8 Pike push ups […]

Vastberaden Stories - Crossfit Vastberaden – Rooftop classes protocol

Crossfit Vastberaden – Rooftop classes protocol

As of this week the classes at the Veemkade will be at our rooftop. This is what you need to know to join the classes: you can not join the class after it has started, so be on time! 1. Take one of the waiting lines outside of the gym 2. At the start time […]

Vastberaden Stories - Vastberaden Mealplans – Week 1

Vastberaden Mealplans – Week 1

Maybe you are working a couple days from the office again, and of course you have started training with us. To keep your good routine you have build with our nutrition challenges we are going to help you with weekly meal plans. You are going to prepare a couple of meals and divide those over […]

Vastberaden Stories - Vastberaden programming (Home WODs) 25/5 till 31/5

Vastberaden programming (Home WODs) 25/5 till 31/5

MONDAY 25/5 Beginners 8 RFT 8 Couch push ups 8 Shot guns   Intermediate 10 RFT 10 hand release push ups 10 Shotgun   Experience 10 RFT 10 pike push ups 10 V-ups   TUESDAY 26/5 Beginners Every minute on the minute for 24 minutes MIN 1: 8/8 Split squats MIN 2: 15 Hip bridges […]

Vastberaden Stories - Vastberaden programming (Houthavens) 25/5 till 7/6

Vastberaden programming (Houthavens) 25/5 till 7/6

See below for the programming at Houthavens (Vastberaden 2) for the upcoming two weeks! We want to give you the opportunity to decide which workouts you would like to do with a group and a coach and which ones you do at home. Any questions? Contact your personal coach!   Monday 25 & Tuesday 26 […]

Vastberaden Stories - Vastberaden programming (Veemkade) 25/5 till 7/6

Vastberaden programming (Veemkade) 25/5 till 7/6

See below for the programming at the Veemkade location (Vastberaden 1) for the upcoming two weeks! We want to give you the opportunity to decide which workouts you would like to do with a group and a coach and which ones you do at home. Any questions? Contact your personal coach!   Monday 25 & […]

Vastberaden Stories - CROSSFIT VASTBERADEN HEALTH & SAFETY PROTOCOL

CROSSFIT VASTBERADEN HEALTH & SAFETY PROTOCOL

To keep everyone safe we have implemented a protocol for our outdoor classes. We kindly ask you to familiarize yourself with them before coming to class. 1. Stay at home if you have a cold or flu-like symptoms. No exceptions. 2. Keep 1.5 meter social distance at all times. 3. Please don’t arrive too early […]

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