{"id":85,"date":"2022-08-18T23:48:18","date_gmt":"2022-08-18T23:48:18","guid":{"rendered":"https:\/\/rocallabox.com\/?page_id=85"},"modified":"2025-11-27T00:40:28","modified_gmt":"2025-11-27T00:40:28","slug":"horarios","status":"publish","type":"page","link":"https:\/\/rocallabox.com\/en\/horarios\/","title":{"rendered":"Schedules"},"content":{"rendered":"
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Schedules<\/h1>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n
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– Descargar horarios 2026<\/a> –<\/p>\n\n\n

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\"Horarios<\/figure>\n<\/div>\n\n\n
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What do our classes consist of?<\/h2>\n\n\n\n
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WOD<\/h3>\n\n\n\n

Duration: 45-50'<\/strong><\/p>\n<\/div>\n\n\n\n

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Maximum capacity of the class: 14 people<\/p>\n\n\n\n

Training method based on constantly varied exercises, with functional movements executed at high intensity<\/p>\n\n\n\n

Box main class, mainly divided into 3 parts:<\/p>\n\n\n\n

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  1. Warm-up \/ Heating<\/li>\n\n\n\n
  2. Skills \/ Strength<\/li>\n\n\n\n
  3. WOD \/ Workout of the Day<\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n
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    Competitors<\/h3>\n\n\n\n

    Duration: 120\u2019<\/strong><\/strong><\/p>\n<\/div>\n\n\n\n

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    Maximum capacity of the class: 12 people<\/p>\n\n\n\n

    The idea arises to help those who are facing their first competitions, or who have been at it for a while but need a plus to continue improving.<\/p>\n\n\n\n

    The session will be two hours:<\/p>\n\n\n\n

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    1. First hour; in open box area.
      Dedicated to strength\/weightlifting work, with the possibility of barbell cycling\/conditioning format WODs.<\/li>\n\n\n\n
    2. Second hour; in open class area.
      For gymnastics events especially, I work synchro, in I go you go format. Work on specific exercises such as rope climb, hand stand walk or muscle up, among others.<\/li>\n<\/ol>\n\n\n\n

      We will focus the sessions according to the season and events that are in sight to prepare specifically for them.<\/p>\n<\/div>\n<\/div>\n\n\n\n

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      Weightlifting<\/h3>\n\n\n\n

      Duration: 45-50'<\/strong><\/p>\n<\/div>\n\n\n\n

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      Maximum capacity of the class: 8 people<\/p>\n\n\n\n

      The objectives to be developed in these classes will be:<\/p>\n\n\n\n

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      1. Learn the Olympic movements<\/li>\n\n\n\n
      2. Improvement of the technique of the Olympic movements<\/li>\n\n\n\n
      3. Strength work<\/li>\n\n\n\n
      4. Improving power, flexibility, speed and explosiveness through this discipline<\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n
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        Endurance<\/h3>\n\n\n\n

        Duration: 45'<\/strong><\/p>\n<\/div>\n\n\n\n

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        Maximum capacity of the class: 8 people<\/p>\n\n\n\n

        Endurance is a training program that seeks to improve speed and power performance.<\/p>\n\n\n\n

        These elements are basic in endurance sports such as running, triathlon, cycling, etc.<\/p>\n\n\n\n

        The Endurance approach focuses on eliminating excessive workloads and increasing intensity.<\/p>\n<\/div>\n<\/div>\n\n\n\n

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        Gymnastics<\/h3>\n\n\n\n

        Duration: 45-50'<\/strong><\/p>\n<\/div>\n\n\n\n

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        Aforo m\u00e1ximo de la clase: 10 personas<\/p>\n\n\n\n

        The objectives to be developed in these classes will be:<\/p>\n\n\n\n

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        1. Improved coordination, balance and technical strength of gymnastic movements<\/li>\n\n\n\n
        2. Improve control of your own body and be more efficient in training<\/li>\n\n\n\n
        3. Improvement of movements in suspension, both on the bar and on the rings<\/li>\n\n\n\n
        4. Work of the middle zone (core), as a transfer to the main exercises<\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n
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          Basics<\/h3>\n\n\n\n

          Duration: 45-50'<\/strong><\/p>\n<\/div>\n\n\n\n

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          Maximum capacity of the class: 8 people<\/p>\n\n\n\n

          It is important to know the basic movements of CrossFit and have an excellent technique to be able to develop and evolve within the training.<\/p>\n\n\n\n

          These classes are geared toward people just starting out. They will learn the movements and the characteristic language of this sport practice.<\/p>\n\n\n\n

          If you start in this world, this is your class!<\/p>\n<\/div>\n<\/div>\n\n\n\n

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          Modalities in Functional Fitness<\/h2>\n\n\n\n

          Functional fitness has the particularity that the training can be of different modalities, which are classified as follows:<\/p>\n\n\n\n