CrossFit Journal: The Performance-Based Lifestyle Resource fitness@unaids.org20 Avenue Appia, Geneva
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Welcome to UNAIDS Fitness

UNAIDS Fitness is a staff-led, non-profit association that contributes to the overall well-being of the UN workforce by providing an onsite space for physical exercise, fitness coaching and advice on nutrition, flexibility, balance, stress management and personal safety.

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Be Fit Feel Free (B3F)

The core of our fitness activities are Be Fit Feel Free (B3F) CrossFit classes held at UNAIDS headquarters (B1 level or courtyard, depending on the weather). CrossFit functional training aims to achieve balances fitness and overall health through a combination of constantly varied functional movements, weightlifting and throwing, gymnastics, conditioning and nutrition.

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Services for field staff

Online fitness training and nutritional advice are available to UNAIDS and other UN staff members who are travelling or posted outside of Geneva. Healthy recipes and advice from a nutritionist are periodically posted on the B3F blog.

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Fitness for everyone

Some think that CrossFit is only for people who are already very fit. Not true! B3F CrossFit classes are designed to be scaled to any fitness level, from beginners to experts. Surround yourself with a community of friends and coaches who will encourage, motivate and hold you accountable to achieving your fitness goals.

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Book your classes

Classes Availability. Find out here which classes are available and your free slots. Book directly online using your PayPal… Read More

Monthly Strength Cycle

Strength Cycle April   This month at B3F the strength cycle will be as follows: Monday: Monday’s strength work… Read More

Nutrition

Have you ever noticed that you feel a different way after eating certain foods? Do you crave different things depending… Read More

News

This is where you can find all the news posted including Monthly Newsletter, Announcements, Athlete of the month and… Read More

B3F CrossFit CLASSES

CrossFit functional training aims to achieve balances fitness and overall health through a combination of constantly varied functional movements, weightlifting and throwing, gymnastics, conditioning and nutrition. The primary component of this training is delivered through our starters and regulars classes, and supplemented by specialized classes, nutrition advice and specialized events. Surround yourself with a community of friends and coaches who will encourage, motivate and hold you accountable to achieving your fitness goals. And together with this supportive community and caring coaches, you will take your fitness to the next level.

 

Starters class

All new B3F athletes who do not have extensive experience with CrossFit should take at least one starters class. Starters will learn the basic movement patterns, Olympic lifts and gymnastics techniques at easy pace, and then encouraged to build the strength, flexibility and stamina required for the regulars class.

 

Regulars class

Regulars classes combine constantly varied functional movements, weightlifting, gymnastics and conditioning exercises into an hour-long session. During warm-up, strength, skill and metabolic conditioning sessions, athletes will be guided to safely perform at the high intensity required for sustained progress.

 

The nine foundational movements of CrossFit

CrossFit functional training is based on nine foundational movements, and all the exercises you will do during a CrossFit class is either one or a combination of several of these foundations. Take a moment to look at the clips below and if you have the time practice them at home with a broom stick. You can approach the nine foundational movements of functional training as three levels. The movements all build upon each other, getting more complex as they progress from Level 1 to Level 3. It is very important to master these movements with good technique and practice them often! All new members must understand the nine foundational movements. See all nine foundational movements of CrossFit.

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Specialized Classes

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Class Schedule

Karate
Monday to Saturday
12:00pm - 2:00pm
David Patrick
Body Building
Monday to Saturday
1:00pm - 3:00pm
Martin Lobo
Running
Monday to Saturday
7:00am - 9:00am
John Doe
Cardio
Monday to Saturday
3:00pm - 5:00pm
Joseph Paul

Specialized Classes

Functional Strength

 

With the Functional Strength Classes we provide an add-on and supplement to the regular CrossFit classes. 

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Open Gym

 

Open gym sessions are for either for seasoned cross training athletes who know what they’re doing or for people who have an individualised programme.

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Gymnastics

Flexibility and mobility warm-ups – Variations on a myriad of dynamic warm-ups and static stretches, including pistols, and balance work.Basic strength – development for disadvantaged leverage.

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Our Coaches

Denise Soesilo
Coach
Peter Koopmans
Head Coach
Malaika Lydon
Coach
Christopher Fontaine
Coach
Zoe Brillantes
Coach

Testimonials

Latest Posts

Athlete of the Month: Kenneth Piercy

The time has come around for us to announce the March Athlete of the Month. So many of our members regularly demonstrate our definition… Read More

Adaption to new exercise: How long does it take?

I am often asked how long it takes for a body to adapt to new exercises. The question is ‘human’ and part of the… Read More

Apples and Pears and how these relate to our health

We know fruits are good for us, but if your body shape resembles an apple or a pear, what does this mean for your… Read More