Jinga Gosschalk


Hello, I’m Jinga Gosschalk, co-owner of CrossFit Flames XL, coach and personal trainer.

My vision is: Life is not about finding yourself, but creating yourself .

You can achieve anything in life as long as you have a goal, are disciplined and always strive for a positive attitude.

Sport has always been the most important part of my life. I grew up in Amsterdam, where I played basketball at a high level. When I was 18, I left for the United States, where I was able to study psychology with a sports scholarship and play college basketball at the highest level. After completing my bachelor of psychology, I took the step to become a professional basketball star. I enjoyed playing at the highest international level for thirteen years. I’ve been through everything from championships to European Olympic Games 3 × 3 basketball. I was also a personal trainer and gave fitness classes. I studied at NASM (National Academy of Sports Medicine) and ALO, among others.

Traveling the world as a professional basketball star was a dream job, but I found a new passion along this path and that was coaching in the fitness industry. Around 2011 I stopped playing professional basketball and went back to the Netherlands, where I started my own personal training company called Jingyourbodyinshape. At the same time, I discovered a new, great sport: CrossFit.

In 2011 I started training with Erwin van Beek at CrossFit Reebok 020 in Amsterdam. He’s taught me a lot about the sport of CrossFit over the years. Since I fell in love with CrossFit, I’ve taken quite a few courses, including CrossFit level 1, CrossFit level 2, gymnastics, weightlifting level 1 & level 2, strongman, rowing, running, kettlebell and Pregnancy & CrossFit.

On May 17, 2018, my biggest dream became reality: I became co-owner of this beautiful box, CrossFit Flames XL in Amsterdam.

Let’s make this the most beautiful box in Amsterdam, where everyone can find their own potential and fulfill their dreams!

Marcha van Glaanen WeijgelMarcha van Glaanen Weijgel


My name is Marcha van Glaanen Weijgel, I am co-owner of CrossFit Flames XL, coach and personal trainer.

As a child I have always loved sports and I have practiced different sports. Before I became a CrossFit coach, I was an all-round trainer. I taught tennis, fitness, basketball, different types of group lessons and personal training. I did this during and shortly after my sports training at the CIOS (Central Institute for Sports Training). But in 2014 I discovered CrossFit. CrossFit is something you will never get rid of! It is the intensity and the variety that appeal to me.

I am married to Oliver Lemmer, who is also co-owner of CrossFit Flames XL. and we have two sons, Nathaniel and Raphael. Jinga and Jur are the other two co-owners of CrossFit Flames XL and together we do our utmost to make you feel at home in our fantastic box in Amsterdam. I hope to see you there soon!

I love to compete. My first was in September 2014.
These are the competitions I entered:

Lowlands Throwdown 9th
Antwerp Throwdown 2nd
Athens Throwdown 2nd
Lowlands Throwdown 1st
Wodwars Cyprus 1st
Antwerp Throwdown 1st
Tiroler Mountain Throwdown Austria 1st
Rotterdam Throwdown 2nd
Lowlands Throwdown 2nd
Wodwars Cyprus 2nd
Tiglon (Elite comp) 20th
Tiglon (Elite comp) 15th
Amsterdam Throwdown 2nd
Masters Throwdown 3rd
Lowlands Throwdown 1st
Masters Throwdown 1st
French Throwdown 1st
Amsterdam Throwdown 1st
Tiglon (Elite comp) 5th
National Weightlifting Championship 4th
National Masters Weightlifting Championship 1st
Crossfit Games 5th

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Oliver Lemmer


Hello, I am Oliver Lemmer, co-owner of CrossFit Flames XL, coach, MMA trainer, personal trainer and masseur.

My motto is ‘no pain no gain’. That applies to my daily life and the way I approach sports. I believe that nothing in life goes without a struggle. You have to work if you want to achieve results and yes, that is going to hurt. LIFE’S HARD! SUCK IT UP, BECOME STRONGER, HARDER, FASTER.

As a child I started playing football and then I switched to tennis. Mum gave me a set of tennis rackets and was sold. Without tennis lessons, but because of many ‘walls’, I turned out to be able to play tennis quite well. A little later I played competition at subtop level at Amstelpark. Then I fell in love with American Football, I did this for a number of years at the Amsterdam Crusaders in the 80s. Nice time!

I did bodybuilding for about seven years, but I got so big and bulky that I couldn’t move properly anymore! That’s why I started kickboxing at Sityodtong Muay Thai & Kickboxing in Amsterdam. This suited me fine, but the atmosphere of the matches did not quite suit me. So then I made the switch to Brazilian Jiu Jitsu, where I recently got a black belt. It takes a lot of years, and I have played the necessary tournaments in this sport. Then I made the step to MMA and I started teaching this. My way of teaching turned out to be effective, I guided several professionals to their competitions.

But… I am getting older and physically it was noticeable, which is why I made the switch to CrossFit a few years ago. I think it’s a great sport, because it is always a challenge. I can reasonably keep up in my international master division, but this adventure has only just begun, so: to be continued …

In the time that was left between all the sports I obtained several diplomas: fitness trainer A, sports masseur, CrossFit level 1 and bodyguard.

I dare you to overcome your limits! Stop by CrossFit Flames XL, or contact us via our website or Instagram for an introduction / intake interview.

Until then! Be strong in mind and body.

Ross Fraser


Renz bij CrossFit Flames Xl

I played soccer and practiced fitness for many years before I discovered CrossFit in 2011. After not practicing sports for a while, a friend of mine told me that I should come and train at her new gym (now CrossFit Hofplein in Rotterdam). I was completely demolished after that lesson, but I’ve been a fan ever since!

After moving to Amsterdam, I started looking for a box where I felt at home. And that has become CrossFit Flames XL: a beautiful box with a great atmosphere. In 2017 I got my CrossFit Level 1 certificate. Initially I wanted to do the course to learn more about the philosophy behind this sport, but in the end, I thought it was great to coach people. And that’s what I’m doing now! I also would like to participate in a number of throwdowns, and I am now training hard to achieve that.

I also convinced my family to start training at CrossFit Flames XL and we enjoy doing that together. That’s the great thing about CrossFit, you can practice it together on different levels.

What I like about coaching is that I can contribute to achieving your health goals. I do this by teaching you good technique and stimulating your perseverance. And, very important, I want to make sure you have fun exercising and never give up!


Joy Bainathsah


Sport has always played an important role in my life. I have done squash, basketball and Wing Tjun (Chinese martial arts), among others. In 2016 I came into contact with CrossFit for the first time. On Netflix I came across the documentary The Fittest on Earth by accident. I was immediately sold, watched all CF documentaries and started looking for a CF box.

Soon you could find me in the box every day. I co-owned a software company, but started thinking about a radical career switch. In 2018 I obtained my CrossFit Trainer Level 1 and started coaching. In 2019 I took the final step and now I am active full-time in the CrossFit / Fitness domain. To increase my knowledge I have followed several other training and courses, including Aalo Fitness Trainer Level 1 & 2, Weightlifting, Dumbbell and Scaling.

My motto in life is ‘Growing old (er) healthy’. Of course there are several aspects in life that influence this. We cannot control some things ourselves, but there are two important things that we can influence: nutrition and exercise. If we have and keep an eye for these two things, we can increase the quality of our life and grow old (er) in a healthy way. Coaching and motivating the members to become increasingly fitter gives me a lot of satisfaction.

I am therefore very pleased that I can contribute to this at CrossFit Flames XL. I hope to see you soon in the box!

Randolf van Gelderen


My name is Randolf van Gelderen, 28 years old from Amsterdam. I am giving personal training in weightlifting and powerlifting now for three years. My passion is strength sports but also sports in general. I love to see people work hard to reach their goals and I would like to assist in their process. I’ll hopefully see you soon in CrossFit Flames XL!

Randolf bij CrossFit Flames XL Amsterdam