We offer multiple free CrossFit programs and constantly add new ones. Feel free to download one and try it out. Record yourself and post it on instagram to get a chance to be featured on our page.

Free post partum CrossFit program
PDF – 2,1 MB 203 downloads

This is mainly a program for woman who have been pregnant but can also be used for women who want to do CrossFit when pregnant. The exercises focus on easy aerobic work combined with some upper body strength exercises and lower body exercises with the focus on the pelvic floor muscles.

Free strict handstand push up program for beginners
PDF – 1,6 MB 254 downloads

This program focusses on getting an individual to his/hers first strict handstand push up. The program consists of 8 weeks if you do the program 2 days a week. You can repeat the protocol if needed.

Free Strict Pull Up Program For Beginners
PDF – 3,6 MB 338 downloads

This program focusses on getting an individual to his/hers first strict pull up. The program consists of 8 weeks if you do the program 2 days a week. You can repeat the protocol if needed.

Free Kipping Chest To Bar Pull Up Program
PDF – 2,2 MB 152 downloads
Free Beginner Bar Muscle Up Program
PDF – 1,9 MB 226 downloads
Basic Strength Accumulation
PDF – 7,6 MB 5 downloads