CrossFit Hofplein

Sport fact🤔

Did you know it takes most people just 1-2 weeks of consistent training to get most of their fitness back after a break? 🥵

The trick is easing back in smart:
👉 Ego aside & start a notch lighter than where you left off
👉 Prioritize sleep and hydration over chasing old numbers
👉 Expect some DOMS the first week, that's normal, not a setback

Your body remembers more than you think. Trust the process, the numbers come back fast.

Fun fact 🤓

A study on the CrossFit benchmark "Cindy" measured an average heart rate of 170 bpm, about 91% of max heart rate, and a burn rate of around 13 calories per minute. That's classified as vigorous intensity.

Doing a handful of rounds is already a serious effort. For competitive athletes grinding through round after round for the full 20 minutes, the total output climbs even higher. Even Tom Holland (yes, Spider-Man himself ) swears by this one. His personal record: 27 rounds! 🥵

What's your record?

Some of the best conversations happen mid-WOD, out of breath, cheering someone else on. 🖤

That's CFH in one sentence.

What's your favorite thing about training here?

New week, new grind 🔥

This one's all about your legs and your will to keep moving when they're screaming at you.

Expect heavy squats that build raw strength, followed by a metcon that turns your quads to jelly and tests how well you handle discomfort when the pace never really lets up.

Bring strong legs and a stubborn mindset, you'll need both.

Swipe to see what's waiting for you 👀

On Friday, August 28th, we’re hosting a special edition of our beloved Stink & Drink — and again this time, you can bring a friend!

This is the perfect opportunity to introduce a friend, colleague, neighbour, or family member to the amazing community at CrossFit Hofplein: a place where we train hard, have fun, and build great connections together.

Don’t have anyone to bring? No worries! Just sign up yourself and we’ll make sure you have a workout buddy for the event.

No time to join the workout? That’s totally fine too — feel free to come by for drinks afterwards.

Event Details
📍 Location: CFH Airport
📅 Date: Friday, August 28th, 2026
🕔 17:00 – 18:00 → Stink
🍻 18:00 – 19:00 → Drink & Pizza

How to sign up:
Members can sign up through the app as usual. Please share the registration link below with your guest so they can sign up for the event free of charge.

Stink:
https://crossfithofpleinrdamairport.sportbitapp.nl/web/nl/events/45592

Drinks & Pizza:
https://crossfithofpleinrdamairport.sportbitapp.nl/web/nl/events/45593

Summer's over, time to move again 🔥

Back from holiday, or just a bit less active the past few weeks? That happens to everyone.

The best way back into your rhythm: just start! At CFH our coaches guide you step by step, no matter your level.

👉 Book your next class, a free trial class or start a trial week, link in bio

Sneak Peek of the upcoming Week 👀🔥

This week is testing overhead stability and your engine.

🏋️ Overhead squat for load: 4 sets of heavy, controlled reps
🔥 Safe House: a buy-in on the erg or bike, then 3 rounds of squat snatches, back rack lunges and pull-ups against the clock

Fast transitions will make or break this one.

Swipe to see the full breakdown!

Coach tips 🔹

Notice more single-leg work in your programming lately? Here's why.

🔹 It exposes and fixes left-right imbalances your barbell squats and lifts can hide
🔹 It builds real, functional stability through your hips and core
🔹 It carries over directly into balance, agility and injury prevention

Next time you're deep in a set of reverse lunges, you're not just building strong legs. You're building a body that moves better everywhere else too.

What do you notice most: balance, strength, or both?

MEET COACH MARTIJN! 👋

Hi everyone! I’m Martijn.

I’m from and currently live in Dordrecht with my girlfriend and our two cats.

I’ve been doing CrossFit for about 7.5 years and this August I’ll be competing in my 10th official CrossFit competition. Besides coaching, my girlfriend and I launched our own sportswear brand, Baseline, last year, and we’re working hard to grow it.

This autumn, I also hope to start as a reservist with the Royal Netherlands Air Force.

I’m really excited for this new challenge at CrossFit Hofplein and can’t wait to meet you all on the gym floor. If you have any questions or just want to say hi, don’t hesitate to come over.

See you soon! 💪

Hint Event 1: The movements are out…!

But can you guess the reps? 🤔

One thing we can tell you:
Smooth transitions will be key.

Are you and your buddy going to practice your strategy, or are you sending it on competition day? 🔥

You can still sign up!
📅 Saturday, June 27th, 2026
📍 CFH Centrum