What

CROSSFIT

CrossFit is a strength and conditioning program designed to forge elite fitness by improving one´s ability in ten general physical skills. These include:

CARDIOVASCULAR/RESPITORY ENDURANCE
STAMINA
STRENGTH
FLEXIBILITY
POWER
SPEED
COORDINATION
AGILITY
BALANCE
ACCURACY

Fit

One is considered fit when she is competent in each and all of these ten skills. All skills will be improved by focused practise efforts and through the use of compound muscle movements (functional whole-body movements) executed at high intensity, an individual´s competency at all physical tasks is enhanced.

YOU WILL EXPERIENCE A VARIED MIX OF AEROBIC EXERCISE, GYMNASTICS (BODY WEIGHT EXERCISES) AND OLYMPIC WEIGHT LIFTING.

Injury Prevention

To ensure injury prevention and recovery, a major focus of each training session surrounds the correction of the athlete´s posture and anatomical positions. Many of the skills, such as explosive lifting, are high technical and are coached by an expert eye at all times.

THE CF PROGRAM IS UNVERSALLY SCALABLE,

making it applicable to any committed athlete regardless of her age or experience. With this being said, all levels of athletes are as important to the crew at CrossFit Jeppis. At the gym we all motivate each other to train hard and achive higher success. WHAT? CrossFit Inc. describes its strength and conditioning program as “constantly varied functional movements executed at high intensity across broad modal and time domains”

CrossFit Inc. describes its strength and conditioning program as “constantly varied functional movements executed at high intensity across broad modal and time domains”
CrossFit® on Crossfit, Inc:n rekisteröimä tavaramerkki.

How

GETTING STARTED

TO GET STARTED AT CROSSFIT JEPPIS YOU NEED TO DO AN ON RAMP COURSE.

You will learn the basic rules, CF-methods, main exercises and techniques (olympic lifting, gymnastic exercises etc)
you´ll need further on training. The course is 9 hours long divided on 6 lessons (1,5hour/lesson), it will take you 2 weeks to complete.
Once you got the course done you´re welcome to join the WOD´s offered, and at open gym naturally. The course is for your safety, to prevent injury and other
mistakes.

IF YOU´VE COMPLETED AN ON RAMP COURSE AT ANY OTHER OFFICIAL CROSSFIT GYM YOU CAN START TRAINING RIGHT AWAY.

When?

Pricing

TRAINING 1 MONTH – 85€
TRAINING 3 MONTH – 240€
TRAINING 6 MONTH – 450€
TRAINING 12 MONTH – 840€
10 TIME CARD – 85€

Specials

ONRAMP COURSE 170€ (Course 2 weeks + 2 weeks free training)
FIREFIGHTERS, POLICE & PARAMEDICS 10% DISCOUNT
STUDENTS & SERNIORS 20% DISCOUNT

 

 

Who?

The Coaches

JOAKIM LILJEKVIST

CF LEVEL 1 TRAINER

PROFESSION:
PARAMEDIC

BACKGROUND:
RUNNING/GYM, SOCCER

I STARTED TRAINING CF:
2012

FAVOURITE EXERCISE:
BURPEE

GREETING TO OUR CUSTOMERS:
YOU WILL LEARN TO LOVE BURPEES
AND HATE ME!

ROBERT NORDBERG

CF LEVEL 1 TRAINER

PROFESSION:
FIREFIGHTER

BACKGROUND:
SOCCER, TRACK AND FIELD

I STARTED TRAINING CF:
IN THE MILITARY 2010

FAVOURITE EXERCISE:
MUSCLE UP

GREETING TO OUR CUSTOMERS:
I’LL NOTE YOUR TIME AND REPS WHEN
YOU PASS OUT.

LINDA WARGH

MOM OF FOUR

PROFESSION:
BUTCHER

BACKGROUND:
DOING THE GYM SINCE FOREVER…

I STARTED TRAINING CF:
TRIED IT AGAINST MY BELIEVES IN
2012, NOW I’M CAUGHT!

FAVOURITE EXERCISE:
HANDSTAND P-U

GREETING TO OUR CUSTOMERS:
TRY AND YOU’LL LOVE IT!

KAJSA OJALA

CF LEVEL 1 TRAINER

PROFESSION:
PHYSICAL THERAPIST

BACKGROUND:
GYMNASTICS AND FLOORBALL ALL MY
LIFE

I STARTED TRAINING CF:
WHEN I BECAME A MOM IN 2011

FAVOURITE EXERCISE:
CLIMBING THE ROPES IS A VERY
ALL-ROUND EXERCISE

GREETING TO OUR CUSTOMERS:
EHM… THERE´S NO SUCH THING AS PAIN! (…APART FROM GIVING BIRTH)

WOD

WORKOUT OF THE DAY

WOD IS SHORT FOR “WORKOUT OF THE DAY”. THAT´S THE TRAINING
FOR THAT SPECIFIC DAY.

The WOD contains movement, repetitions and sets. The movement can be
one or several. A repetition “rep” is one iteration of a movement, one squat,
one push-up etc. A set is at group of reps, ten squats, ten push-ups etc. So
3 sets of 10 (reps) is 10/rest/10/rest/10. The rest interval is up to your recovery
time, and the goal of the WOD. Obviously, if it´s a timed WOD, you want
to rest less.

THE WOD DESCRIPTION IS NOT THAT HARD TO UNDERSTAND. IT WILL
TELL YOU WHAT MOVEMENTS, HOW MANY REPETITIONS (REPS) AND
SETS

FOR EXAMPLE

SQUATS 10
PUSH-UPS 10
SIT-UPS 10
3 ROUNDS FOR TIME

You start with 10 squats, 10 push-ups and 10 sit-ups. That´s 1 round. You
start over until you completed the 3 rounds given. When finished you check
the time. Next time you do the same WOD you can compare your results
and see if you´ve done better.

Where?

CrossFit Jeppis Ab
Crossfit gym in Jakobstad/Pietarsaari.
Vagnsmakarevägen 18
68600 Pietarsaari

044 989 0694

crossfitjeppis@outlook.com

Welcome!