on ramp
Introductory CrossFit class, perfect for beginners. This program aims to build a solid and safe foundation in the sport, ensuring progress and personalized coaching support.
Estrutura da aula:
- General Warm-Up/Fun Warm-Up: aquecimento e ativação muscular, podendo incluir jogos dinâmicos.
- Skill: Technical development to learn the fundamental movements.
- Prep. Movements: Specific preparation for the final workout exercises.
- Conditioning: A more intense workout that combines the learned elements.
Duration: 50 minutes
fbb
For those looking for strength, functionality, and aesthetics!
This class combines functional movements with weight training, promoting strength gains, muscle mass development, and functional abilities while diversifying CrossFit exercises.
Estrutura da aula:
- Warm-Up/Specific Warm-Up: aquecimento geral e/ou específico com ativação muscular.
- Skill/Prep Movements: Technical work or preparation for the next task.
- Strength: Focus on developing pure strength.
- Accessory Work:Supplementary exercises to strengthen specific muscles.
Duration: 50 minutes
hybrid
A dynamic class that focuses solely on performance. Perfect for those who prioritize performance and seek a balance between strength and endurance. The workout includes more specific and technical movements.
Estrutura da aula:
- It includes the main FBB blocks followed by specific blocks aimed at improving power and conditioning.
Duration: 50 minutes
hyrox
Workouts that combine power and endurance in a format of simple and less technical movements.
- Ideal for those looking to improve overall fitness and endurance, with the ability to track their progress over time.
Duration: 50 minutes
pt
Individual and personalized training, tailored to the specific needs and goals of each athlete. This service allows you to work with the Coach in an exclusive environment to achieve your goals efficiently.
Schedule and duration: Defined based on the availability of the athlete and the Coach.
open box
Open training space for athletes who prefer to train independently.
- The athlete can follow the box's programming or perform other workouts (subject to prior approval from CFL).
- Without direct supervision from a Coach.
cfl teens & kids
Functional training class for children aged 4 to 10 (kids) and teenagers aged 10 to 17 (teens). It promotes motor, cognitive, and social development, with exercises adapted to their needs and abilities.
Estrutura da aula:
- It includes gymnastics movements, weightlifting, and metabolic conditioning.
- Organized in several stages to maximize learning and fun.
Duration: 50 minutes
Clinical Pilates
A workout focused on postural correction and muscle strengthening, promoting balance and well-being. Ideal for athletes looking to improve mobility and prevent injuries.
Duration: 50 minutes
Weight
- Ideal for those looking to complement CrossFit training or focus on specific goals related to strength and hypertrophy.
360º Support
An exclusive program that combines training, nutrition, and technical support to provide comprehensive and integrated coaching.
- Ideal for those who need to stay committed and motivated through guidance to achieve results.
nutrition
Nutrition is a crucial pillar for athletic performance. The plans are tailored to individual needs, considering physical activity, personal goals, and dietary preferences.
Team: Catarina Augusto & Laura Carvalho.
Physiotherapy
A service dedicated to recovery, injury prevention, and the maintenance of muscular and joint health.
Individualized care with advanced techniques for athletes of all levels.
Come feel the experience.
Fill in the data for your pre-registration. We will get in touch with you.
