We love to train with CrossFitters from all over the world! Join our community for a fun and challenging class lead by one of our experienced coaches. Below you will find the workout of the day so you know what to bring (and if you get to play around with our Eleiko bars đ )
We have showers with complimentary soap and shampoo to freshen up after and our coffee bar makes one of the best pre-workout caffeine kicks in Amsterdam!
A drop in is 20 euro for a single session, 3 sessions are 45 euro and a week unlimited is 60 euro.
When you do a drop in you get a âŹ10 euro discount on any shirt or sweater. Ask the coach for the available designs.
For time
1-2-3-4-5-6-7-8-9-10
Clapping push ups*
Start each round with a 200 meter run
* RX+ Handstand push ups
For time
300 walking lunges*
Every minute on the minute 5 burpees*
*Beginner perform 3 burpees
ALL LEVELS
A1:Â 3-5 sets of 8-12 tempo kosack squats (3-3-3-X)
A2: 3-5 sets of 8-12 1 1/4 Bulgarian split squats
A3: 3-5 sets of max reps wall marches
B1: 3-5 sets of 10-20 single leg hip bridges each side
B2: 3-5 sets of 8-15 star plank clams
C: “Lovely day” frog pumps
A:
10 minute AMRAP
5 scorpion rolls
5 single leg v-ups on each side
5 kosack squats on each side
5 horse stance squats
B:
Run an easy 5K
BEGINNER
Part A:
3-5 rounds
1:00 Wallsit
:30 Stepping lunges
:30 burpees
1:00 rest
Part B:
8:00 amrap
10 lying leg raises
15 sit ups
10 second hollow hold
INTERMEDIATE
Part A:
3-5Â rounds
1:00 Wallsit
:30 jumping lunges
1:00 burpees
1:00 rest
Part B:
8:00 amrap
10 Lying leg raises
15 Sit ups
:20 Hollow hold
EXPERIENCED
Part A:
5 Rounds
1:00 Wallsit
1:00 Jumping lunges
1:00 burpees
1:00 rest
Part B:
Same as intermediate
Part A:
AMRAP 10
10 Chair/couch pistols
15 Arch rocksÂ
20 Russian twistÂ
Part B:
Alt. Tabata
Single leg wallsit
For quality
2 Rounds
1:00 Lizard (each)
1:00 Pigeon (each)
2:00 Seated straddle
-then-
2 Rounds
10 Table tops
Crab walk around your table or couch
10 Bear Crawl plank taps
Perfect bear crawl around your table or couch
For movement demo and adjustments click here.
A1:
Book Y-T-W
5 x 10-10-10
A2:
5 x :30 side plank + :30 side plank + max plank hold
B:
For time
1-2-3-4-5
Wall climbs
50-40-30-20-10
Shot guns
A:
3 rounds for time
30 reverse lunge steps
30 bicycle crunches
30 high knees
30 skater jumps
B:
5 minute AMRAP
Wallsit
For warm up and cool down click here.
We use MindBody to sign-up for a class. Please let us know when youâre having difficulties booking! +31 (0)6 12 33 66 75 or info@crossfitvastberaden.com
Address
Veemkade 1288, 1019 CZ Amsterdam
Google Maps (opens in-app or website)
Find a Febo and get a kroket from the wall. You can not leave Amsterdam without trying this typical dutch snack.
If you take the little ferry opposite of Vastberaden you will find âHotel De Goudfazantâ. This reasonably priced restaurant is in an old garage and there is a collection of old cars still hanging around. In the neighbouring buildings you will find a movie theater and a climbing gym!
Whatâs a city trip without beer and burgers? Especially after a good workout! Here are our favorite places: Smokin Barrels. - Their Ari Gold won second price in the worlds best burger contest!
Amsterdam has some really nice small movie theaters. Most of them also serve a decent meal and a nice selection of drinks. Here are our favourites. - Kriterion - Cosy theater with a super gezellig cafe to hang out till long after the movie. Studio K - Nice food and bar, fun club and okay theater FC Hyena - Great food, awesome beer selection and love seats in the theater!
Coffee will not only help you crush your WODs but will also give you that extra boost to see all the good stuff Amsterdam has to offer! Here are our favorite places: Barmhartig - Coffee Bru and Scandinavian Embassy
âMy husband and I did a drop in while visiting Amsterdam. The box is great, coaches are top notch and very welcoming and so are the athletes. We felt right at home and would definitely recommend this box for anyone looking for a box as well as drop ins! Thanks Vincent and Mira, Leo and I had a great time!â
âFantastic gym! I've been traveling around Europe for the past month now, going to different gyms in each city. This is by far the best box I've been to. Great coaching, very welcoming community, everybody was really friendly and supportive. The gym is also very unique because it also has its own cafe! Oh yeah and it's got a killer view of the city!â
âI had a blast with this gym. As an experienced Crossfitter it was nice to have a gym that cares about details with the movement and the progress of the individual. Vincent had a lot of knowledge about Crossfit and fitness in general. Highly recommend this gym. Besides the hours were very flexible.â
We made it possible to start a chat directly on Whatsapp with one of our trainers. This should work on most devices. If the button doesn't work, please text us on : +31(0)6 - 28 46 72 43 . We'll respond ASAP. Thanks!
