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 October   This month at B3F the strength cycle will be as follows: Monday: Monday’s strength session… Read More


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


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


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

Monday to Saturday
12:00pm - 2:00pm
David Patrick
Body Building
Monday to Saturday
1:00pm - 3:00pm
Martin Lobo
Monday to Saturday
7:00am - 9:00am
John Doe
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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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
Peter Koopmans
Head Coach
Malaika Lydon
Christopher Fontaine
Zoe Brillantes


Latest Posts


As I write this update it is Saturday September 21st and we’re about 70 days away from the challenge. Operation Bobbi Bear. The past… Read More


The preparation for WAD-WOD (World Aids Day- Workout of the Day) has started and while I am trying to put in the required volume… Read More

Resisting aging

The focus of the ‘fitness’ industry the past couple of years has been on higher intensity, toned models and quick wins. Intensity masked as… Read More