ABOUT US

CrossFit Puerto Banus offers a fully equipped gym where you can train alongside experts or attend your own exercises during the ‘Open Gym’ hours. We specialize on fitness and your well-being. Join us whether it may be as a hobby or for competitive fitness sports.

TOP QUALITY

Train with professional certified CrossFit™ coaches with years of experience and expertise in the fitness industry.

Use the best equipment and your own body to notice immediate improvement on your well being.

Join us and take part in professional competitions worldwide. Our box really forges elite fitness.

WEEKLY WORKOUTS (WODS)

Monday:

Strength:
Push ups
5×15

Technique:
Handstand work against wall or free standing
(Note to coach: around 10-15min MAX)

WOD:
Row work
5000m
(Note to coach, make sure they have a lot of time to row)

Tuesday:

Technique: 
Back squats 
(note to coach learn the group how to do a squat, everything from knees to up with chest)

Strength: 
3×3 Back Squats 80%+

WOD
For time:
30 Back squats @40% of 1RM (from floor) 
60 wallballs 
30 Back squats @40% of 1RM (from floor) 
90 DU or 180 single unders
TC: 16min

Wednesday:

Technique:
Power clean 
(Note to coach, help the group with how the barbell is moving, work on the barbell being close to the body)

Strength:
Power clean 
5×5 TnG
Keep adding weight all sets 
(Note to coach, keep working on the bar closes to the body)

WOD 
3min AMRAP
8 HSPU 
8 C2B/ Pull ups 
8 box jumps 
R’3min 
X4 rounds

Thursday :

Strength:
Squat snatch 
Work up to a heavy 2 
Focus on good technique

Technique:
Bar MU
(Note to coach, show them different ways to train the bar mu, like on the box the kip and do on, no fucking bands today)

WOD
For time: 
50 toe to bar 
50 GHD 
50 V-ups 
50 Sit ups 
TC 20min

Friday:

Technique:

Clean and jerk  (Note to coach, help them with the split of the feet usually the hardest part for a member) 

Strength:

Clean and jerk 8×1 @50%+

WOD 

4 rounds of:

30 push press @43/30kg 

20 bar facing burpees 

10 Cal row 

TC 25min

Saturday:

Technique:
Deadlift (Note to coach, try to help
The members with the moment, make sure the bum don’t reach the roof to fast)

Strength 
Deadlift 35×5 @80%+

WOD 
21-15-9
Deadlifts @100/70kg
Bar facing burpees 
R’5min 
9-15-21
Bar facing burpees 
Deadlifts @100/70kg
TC 30min

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CHOOSE YOUR MEMBERSHIP PLAN

Pick a program that best fits your schedule and goals. 

One Class Pass

Get right into the action!
15 Session
  • Attend any ONE session of your choice.
  • Train with certified coaches
  • Try out our box with no strings attached

Standard Plan

Push yourself to new limits
75 Monthly
  • Access to ALL sessions, everyday.
  • Train with certified coaches
  • Access top training equipment and facilities.
  • Receive workout routines tailored to you.
  • Join a fun and energetic community

3 month plan

Get a discount for your loyalty
195 Quarterly
  • Access to ALL sessions, everyday.
  • Train with certified coaches
  • Access top training equipment and facilities.
  • Receive workout routines tailored to you
  • Discounted special price

Have any doubts? Contact us now!

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