WOD

Author: Andrea

I⁠na to Birmingham for CrossFit Games

The greatest honor in CrossFit is to qualify for the CrossFit Games in the United States. Our 77-year-old powerlifting champion Ina succeeded this year. After multiple qualifications, she received an invitation to come to Birmingham, Alabama, and compete in the CrossFit Games. Ina has scored high for years with much younger opponents, but now a […]

Flames ladies shining at World Championship single lifts

The first weekend of June, Katja, Tyka and Ina, led by coach Jinga, participated in the World Drug-Free Powerlifting Federation (WDFPF) World Single Lift World Championships in Aalsmeer. They had qualified during the Dutch Championship. And how they shined! Katja became world champion ((45+ and weight class -63kg), powerhouse Ina also became world champion (75+ […]

5 years of CrossFit Flames XL: killer WOD and party!

September 9, 2023, was a day we will not soon forget! Our 5th anniversary celebration started with three 2-hour WODs in the heat! First a max out session for the back squat and then a crazy buddy/cardio-dumbbell killer workout. Then it was barbecue and party time with great meat, fish and salads. Halal and vegan…it […]

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REVIEWS
'I started CrossFit seven years ago. I actually wanted to stop, because I saw almost no progress. Then I visited CrossFit Flames XL and I never left. The coaches are passionate about what they do and have given me more confidence. That motivated me to continue with CrossFit. I feel fitter and stronger than ever and now even compete in CrossFit competitions. Who would have ever thought that!'
Tyka Whitfield (32): 'Fitter and stronger than ever'
Tyka Whitfield (32): 'Fitter and stronger than ever'
'The great thing about Flames XL is that you really have the feeling that the coaches want to teach you something. They are very knowledgeable and approachable. You will definitely get better at your sport, whether you are a beginner or more experienced. CrossFit is important to me because it clears my mind. I feel fitter and stronger in daily life and it gives me energy. And don't forget: it's just a lot of fun to do! '
Willem Muizelaar (35): 'It clears my head'
Willem Muizelaar (35): 'It clears my head'
'What I love about CrossFit Flames XL is that it is one big family. From young to old, from starting to mega-fit and with all different backgrounds and cultures! When I started I was totally out of shape, but because the coaches adapt the workouts to everyone's level, I could train just as hard as the very best. The coaches radiate energy and passion and together we celebrate all successes! Now, after two years, I am fitter, leaner and more muscular than ever. But for me the most important thing is: I have come to love sports!'
Marjolein Postma (26): ‘Fitter and slimmer!’
Marjolein Postma (26): ‘Fitter and slimmer!’
'I came, saw and started below zero at Flames XL two years ago. The group lessons were great and then I started doing personal training. Alls in a sudden started to see progression. And with the ultimate enthusiasm and the good coaching of Jinga, just like that, I was participating in all kinds of competitions. A new dimension and great fun to squeeze the best out of yourself.'
Jonas Bakker (47): ‘Squeezing the best out of yourself'
Jonas Bakker (47): ‘Squeezing the best out of yourself'
‘I knew Flames XL was my box by the greeting I got when I first walked in, enthusiastic and welcoming doesn't even cover it. The atmosphere and people make the place, and the coaches are top notch. I don't think I have ever left the box without a smile on my face. CrossFit is my happy place, it challenges me when I need challenging and soothes me when I need cheering up. It makes me feel strong, both physically and mentally.’
Ellie Holland (30): ‘CrossFit is my happy place’
Ellie Holland (30): ‘CrossFit is my happy place’
'Crossfit Flames XL is like a clubhouse, cozy, lots of mutual support and a delicious (healthy) bar. In addition, the coaches are very professional and you are guided very well. When I train, I let go of everything else for a while. My body has really become stronger through CrossFit, more muscle mass and less fat. And that was exactly what I wanted! You can train your muscles up to the age of 100, so I'll stay here for a while.'
Gabby Nuchelmans (48): 'Letting go of everything'
Gabby Nuchelmans (48): 'Letting go of everything'
‘CrossFit Flames XL has everything I want in my sport. The atmosphere of a large family, learning new things every training and always going home with a satisfied feeling. Are you looking for a fun way to get really fit? Just step in and everyone will be delighted to welcome you!’
Roelof Dries (28): 'Satisfied feeling'
Roelof Dries (28): 'Satisfied feeling'
'Crossfit Flames XL is really the best box I've ever trained. You will receive an extensive explanation about the WOD and the movements in advance, and then you will have a blast. Beginners or advanced athletes, everyone walks out the door satisfied and can't wait for the next training! Top coaches, top box and for dessert a restaurant where you can order delicious meals and shakes.'
Rita Sibilo (43): 'Having a blast'
Rita Sibilo (43): 'Having a blast'
'CrossFit Flames XL is a league of their own. Besides the fact that this box has by far the very best coaches, nowhere else will you find such a close community spirit as here. So if you're looking for killer WODs, coaches who really push you to the next level, and do you want to do this together with the nicest CrossFitters in Amsterdam and surroundings? Then CrossFit Flames XL is the place to be!'
Floor Louisa (24): 'The very best coaches'
Floor Louisa (24): 'The very best coaches'
‘At Flames XL you feel at home from day one. Whether you are a beginner or experienced, the coaches pay a lot of attention to you. In addition, your fellow athletes are helpful and of course super fun! CrossFit makes me feel top fit. Because the workout is different every day, you are motivated to go often. The coaches always challenge you to push your boundaries, so that you continue to grow.’
Renz Menu (30): 'You continue to grow'!
Renz Menu (30): 'You continue to grow'!
‘When I started CrossFit and personal training five years ago, I was in so much painc I ouldn't walk. I have a back disability and therefore I have little mobility. The great thing about CrossFit is that you can still participate in everything, because every exercise can be adjusted. I now have a good condition, I have muscles, I am fit and I can lift a lot of weights. I am very happy with that. Oh yes, and the atmosphere in this box is fantastic. And the music is great!’
Laura Vogelsang (48): 'Great atmosphere!'
Laura Vogelsang (48): 'Great atmosphere!'
‘I had been training with coach Jinga for a few years, when it turned out that I was doing CrossFit. I never realized that! Suddenly I had to participate in all kinds of competitions, where I did very well. Then she thought I should do powerlifting and I became world champion twice. I used to do little sport and now, at 73, I am fitter than I have ever been. The box is my clubhouse.’
Ina Koolhaas Revers (73): ‘Fitter than ever!'
Ina Koolhaas Revers (73): ‘Fitter than ever!'
‘To me CrossfFit means going out of my comfort zone every time. I love it! I think Flames XL is a nice, large box with great coaches, who give you a lot of attention and inspire you. The classes are varied and the smoothies are top notch.’
Aziza Stehmann (44): 'Out of my comfortzone'
Aziza Stehmann (44): 'Out of my comfortzone'
‘CrossFit Flames XL is very welcoming. When I started, about a year and a half ago, I couldn't do anything at all. I have become a lot stronger, have gained a lot of muscle and lost fat mass. The workouts are always challenging with a lot of variety. The coching is great!’
Thoman van der Mark (28): ‘Less fat, more muscle’
Thoman van der Mark (28): ‘Less fat, more muscle’
'CrossFit is not your ‘mandatory’ hour at the gym, but doing a different workout every time. That means you always work your body in a different way and your muscles learn to work well together. The training is also a challenge for your mind and that makes you resilient. Flames XL is small-scale and familiar, the shower room luxurious and spacious. The coaches are sweet and friendly when they can, but tough and relentless when they have to! I hope to be able to train here for a long time to come.’
Carla van der Meer (57): ‘Also a challenge for your mind’
Carla van der Meer (57): ‘Also a challenge for your mind’
‘I wasn't into sports until nine years ago. But after my second pregnancy I noticed pains and aches and I felt far from fit. I then started training with Jinga Gosschalk. Had no idea what CrossFit was, but opted for Jinga's professionalism, energy and vision on exercising. It changed my life. I train very regularly and I'm stronger and fitter than I have ever been. And since Jinga started CrossFit Flames XL, it has only gotten more fun. This is the place for everyone to exercise together: young, old, fit or not at all. Be sure to check it out and join a lesson!’
Katja Hoorn (46): ‘CrossFit changed my life’
Katja Hoorn (46): ‘CrossFit changed my life’
‘In my work I am ambitious and I like challenges. I look for that in my training too. For that reason I chose a personal trainer, Jinga. It's unbelievable how much more I get out of my training hours thanks to her. And all this in a pleasant, cozy and large-scale box with great equipment and possibilities. Recommended!’
Peter van Schaik (51): ‘I like challenges!’
Peter van Schaik (51): ‘I like challenges!’
‘I started CrossFit ten years ago and I've been training at CrossFit Flames XL for almost three years now. The coaching is truly tailor-made. Whether you are a beginner or a CrossFit tiger, the coaches guide you with knowledge and passion to achieve your goals. It is also special how the members warmly welcome everyone. CrossFit Flames XL feels like my CrossFit family.
Jolanda Lempers (47): ‘The choaching is tailor-made’
Jolanda Lempers (47): ‘The choaching is tailor-made’
‘I never did strength training before, so I found it a bit scary at first. But I have been greatly supported and helped by the coaches. I have been training at CrossFit Flames XL for almost two years and have lost more than 26 pounds. I feel a lot fitter and stronger because of the training. I can recommend it to everyone!'
Ryan Hernandez (42): ‘I lost 26 pounds!’
Ryan Hernandez (42): ‘I lost 26 pounds!’
‘CrossFit stimulates you to improve yourself. It is the first sport I have ever practiced. I am thrilled to see that I am indeed getting stronger and better. CrossFit Flames XL makes everyone feel welcome, its such a pleasant box to train in. Nice workouts, environment and vibes. I do like the way that CrossFit Flames XL makes everyone feel welcome. It's such a nice box to train at. Nice workouts, environment, and vibes.’
Julia Maia (30): ‘I’m getting stronger and better’
Julia Maia (30): ‘I’m getting stronger and better’
'Training at CrossFit Flames XL has become an important part of my life. It gives me energy and strength, which also helps me a lot in life outside the box. Both the group lessons and the personal training courses are varied, challenging and fun. The coaches are professional, motivated and positive people and the variety of members makes everyone feel welcome.'
Chantal de Haan (44): ‘Energy and strength’
Chantal de Haan (44): ‘Energy and strength’
‘CrossFit Flames XL is the place where I can fully recharge my batteries. No matter how tired I am or busy with work, the feeling after a workout is really great. The workouts are challenging, but thanks to the inspiration of my coach and training buddies I take on every challenge. And if it works, the feeling is magic.’
René Vosselman: ‘The feeling is magic!’
René Vosselman: ‘The feeling is magic!’
‘I've only been doing CrossFit and weightlifting at CrossFit Flames XL for two years. Having torn my quads in another sport, I was a bit apprehensive at first. But thanks to the good guidance and personal attention, I can participate in the lessons without injury. This way of training has increased my mobility and my strength and muscle mass have increased!’
Germain Reiziger (40): ‘More strength and muscle mass’
Germain Reiziger (40): ‘More strength and muscle mass’
‘CrossFit Flames XL has been a great experience from the beginning. The coaches and members were welcoming and diverse. The coaches provide great guidance, and give beginners the extra attention they need. I recommend Flames XL to anyone who’s looking to get fit, while having fun along the way with awesome coaches.’
Blayne (28): 'Becomig fit AND having fun'
Blayne (28): 'Becomig fit AND having fun'
'CrossFit Flames XL is a diverse and welcoming box. I’ve been with CrossFit Flames XL for almost 1.5 years and I’ve learned a lot with the help of the friendly and patient coaches. CrossFit made working out enjoyable for me, all I have to do is show up and join the workout of the day - always something new and fun to train both your body and mind.'
Daniel (24): ‘CrossFit makes working out enjoyable'
Daniel (24): ‘CrossFit makes working out enjoyable'
‘CrossFit is a challenging sport, but I got stuck in a certain pattern and it was becoming too easy for me. Until I ended up at CrossFit Flames XL. I am now a lot better in terms of technique and mobility. This is mainly due to the coaches who put a lot of time and effort into teaching everyone the correct technique. The atmosphere in the box is always great. Everyone trains, laughs, sweats and is having fun!’
Troy Profijt (28): ‘Everyone trains, sweats and is having fun!’
Troy Profijt (28): ‘Everyone trains, sweats and is having fun!’
‘I started CrossFit 2.5 years ago and it has become a real passion. The great thing about CrossFit is that the WODs are challenging for everyone's level. If you have not mastered an exercise yet, there are always options to adjust it. In addition, CrossFit Flames XL is a close-knit community. The people are very helpful and drag you through a workout if you’re having a hard time. I have more energy and feel better about myself. Since I started CrossFit my fat percentage has dropped dramatically and I have gained back muscle mass.’
Ereña (32): ‘A close-knit community
Ereña (32): ‘A close-knit community
'What a wonderful place tot learn to take care of yourself, to learn to work out in a fun and safe matter. As a beginner I was so impressed by how attentive the coaches and how amazing the people training with you are. They alle were great support, encouragement and motivators. It's a shame that due to the lockdown an later moving to a new town I could no longer stay with Flames XL. I highly recommend this place to anyone who is insecure to start with CrossFit. It is fun, it is possible and it will make you better, stronger and fitter! Thank you Flamers for all you support! Love you and miss you!
Weggy Eggy
Weggy Eggy
‘My plan was to check out different boxes in Amsterdam before I started training somewhere. But after the first trial lesson at CrossFit Flames XL, I was 100 percent sure: I stay here! The atmosphere is great and everyone is welcome. No matter how much experience you have and how old or fit you are, everyone is taken into account. CrossFit keeps me challenging and pushing myself to the limit. Every training I learn new things and I am not only physically but also mentally stronger. I discover that I have a lot more to offer than I thought. This feels good!’
Saskia Kaptijn: 'I stay here'
Saskia Kaptijn: 'I stay here'
'After years of playing basketball at a high level, I was looking for a new sporting challenge. I ended up at Flames XL through coach Jinga. After a week I was sold! Every class is different, it is fast, intense and you progress quickly. In addition, the coaches at Flames XL really pay attention to you. You learn something different from every coach, but everyone wants the same thing: let you move in a good way. Technology and safety always come first. But the best thing about this box is Jur's oatmeal cookies!'
Charley Kranstauber (29): 'The best are Jur's oatmeal cookies!'
Charley Kranstauber (29): 'The best are Jur's oatmeal cookies!'
‘Two years ago I started my fire training study and I was looking for a way to work on my muscle strength. I soon ended up at CrossFit Flames XL. The great atmosphere immediately made me feel like I belonged here. I immediately noticed progress due to the challenging WOD’s and great guidance from the coaches. I always enjoy going to the box. CrossFit makes me feel stronger in my firefighter boots!’
Beaudine Keyzer (21): ‘I belong here’
Beaudine Keyzer (21): ‘I belong here’
‘The nice thing about Flames XL is that it is one big family. Everyone gets along well with each other and pushes each other through every WOD. The coaches are also super relaxed and super helpful, which is certainly important in this sport. CrossFit flames XL is the place to be for fun, but above all to get physically and mentally fitter!’
Cedric Blokland (23): ‘One big family!’
Cedric Blokland (23): ‘One big family!’
‘You immediately feel welcome at Flames XL. From the moment you’re entering the box you will receive personal attention from the great coaches. They help you get better regardless of your CrossFit experience or fitness level. At every WOD you have to challenge yourself. At CrossFit there are no limits, you can always keep improving and there is always the next milestone to be reached. "Healthy body, healthy mind", that certainly applies to CrossFit.’
Cornelius Botha (33): ‘There always is the next milestone’
Cornelius Botha (33): ‘There always is the next milestone’
'I've been training with Jinga at Crossfit Flames XL for years. She is a great inspiration to me; she gives everything she has to allow everyone - at his or her own level - to get the best out of themselves. I myself have a very busy job and it is very relaxing for me to give everything in the box four times a week. To my own surprise, I even became first of the Netherlands in my category at the last CrossFit Open competition! I am very proud of it, but I would never have been able to do that without Jinga's loving support.'
Nicolette Vink (49) 'Becoming the best version of you'
Nicolette Vink (49) 'Becoming the best version of you'
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Crossfit Flames XL
Van Marwijk Kooystraat 4
1114 AG Amsterdam-Duivendrecht
www.crossfitflamesxl.com
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+ 31 (0) 6 52 33 38 66

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