fitness@unaids.org20 Avenue Appia, Geneva
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"Murph for Bobbi Bear" - 24 Hours Murph Challenge

1 December 2019 - The 24 hour Murph challenge aims to raise funds for an NGO named Operation Bobbi Bear . This NGO is a human rights organization committed to helping sexually abused children in Amanzimtoti, Kwa Zulu Natal, South Africa.

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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 November 2019   This month at B3F the strength cycle will be as follows: Monday: Monday’s strength/skill… 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

CrossFit Journal: The Performance-Based Lifestyle Resource

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

PubQuiz 4 November: To promote Murph Challenge

Some of you might know the weekly Pub Quiz in Mr PickWick pub. Besides being challenging there is also a big attendance of international… Read More

Body types and nutrition

In general the three different body types are: ectomorph, mesomorph and endomorph (or ‘I’, ‘V’ and ‘O’ types). And each of those has their… Read More

THE 24 HOUR MURPH CHALLENGE: UPDATE 3

It’s 25 October and we are getting closer and closer to the event. The puzzles of the pieces are starting slowly to fall in… Read More