Home/Classes
8 disciplinesOne purpose

Find your
flow.

Training is not repeating, but building with technique, load and head. Each session is designed to make you progress with purpose, adapting to your moment and your level.

The 8 disciplines

Eight ways
to walk through the door.

Every class has its purpose: one to build raw strength, another to find rhythm, another to sharpen technique. You don't have to pick just one.

01

WOD (Workout of the Day)

Main class - 60 min

The heart of CrossFit. Warm-up, skill work, WOD, and cool-down. A coach guides the group from start to finish.

Level AllFrequency Daily
details
Who it's for
People who want to improve overall fitness, from beginners to advanced athletes. Fully scalable.
Class structure
Initial briefing and scaling options → guided warm-up (5-10 min) → strength or technique block (15-20 min) → main high-intensity workout (8-15 min) with EMOM, AMRAP or FOR TIME format → cool-down and stretching.
What you learn
Functional movements, basic weightlifting, gymnastics and cardiovascular conditioning.
What you gain
Overall fitness improvement, more energy, injury prevention, coordination and general wellbeing.
What to bring
Sportswear, training shoes and water. Prerequisites: None.
02

Weightlifting

Snatch - Clean - Jerk - 60 min

Olympic lifting. We work both lifts and their variations with progressions tailored to each athlete.

Level AllFrequency 2x/week
details
Who it's for
People who want to improve Olympic weightlifting technique.
Structure
Technical work with light to moderate loads and specific movement progressions.
What you learn
Snatch, clean & jerk, positions and Olympic-specific mobility.
What you gain
Better technique, more efficiency and transfer to sports performance.
What to bring
Sportswear, weightlifting shoes (recommended). Prerequisites: None (previous experience recommended).
03

Hybrid Club

Strength + Cardio - 60 min

Functional strength and long-distance cardiovascular endurance with simple movements: sled push/pull, row, ski erg, kettlebells and wall balls. Hybrid format, without complex technical movements.

Level All levelsFrequency 4x/week
details
Who it's for
People who want to combine endurance and functional strength with hybrid formats.
What you learn
Sled push/pull work, ergometers (row, ski erg), wall balls, kettlebells and running intervals.
What you gain
High cardiovascular endurance, sustained strength and preparation for long efforts.
What to bring
Sportswear, well-cushioned shoes. Prerequisites: None.
04

Bodyweight Lab

Gymnastics - 45 min

Two tracks: Base for learning gymnastics fundamentals, and Advanced for butterfly pull-ups, muscle-ups, HSW and HSPU.

Level Base / AdvancedFrequency 2x/week
details
Who it's for
Base: gymnastics fundamentals (pull-up, handstand hold). Advanced: experienced athletes (muscle-up, HSPU, handstand walk).
What you learn
Body control, gymnastic technique and progressions tailored to each level.
What you gain
Relative strength, coordination and body mastery.
What to bring
Sportswear.
05

Strength Club

Powerlifting - 60 min

Structured barbell strength cycle: squat, bench, deadlift, press. Heavy lifting, smart programming, proper rest.

Level AllFrequency 2x/week
details
Who it's for
People who want to increase maximum strength with barbell.
Structure
Strength cycles with accessories to correct imbalances.
What you learn
Squat, bench press, deadlift and press, with technique and structured progression.
What you gain
Pure strength, stability and control under load.
What to bring
Sportswear, lifting belt (optional). Prerequisites: None.
06

Abs & Cals

Core + cardio - 60 min

Short, intense, designed to stack with another WOD or stand alone. Calories on the bike and core work.

Level AllFrequency 2x/week
details
Who it's for
People who want to improve core and cardiovascular capacity.
What you learn
Specific abdominal work and interval training with ergometers (rower, bike erg, ski erg).
What you gain
Stability, endurance and better body control.
What to bring
Sportswear.
07

The Program

Advanced & competitor - 90 min

Structured programming for those who want to compete or push performance to another level. Includes individual tracking.

Level AdvancedFrequency 5x/week
details
Who it's for
Experienced athletes who want high-performance structured training.
What you learn
Cycle-based programming, competitive strategy and advanced methods.
What you gain
Performance improvement and RX competition preparation.
Prerequisites
Minimum 1 year of CrossFit experience and mastery of basic movements.
08

Running Club

Outdoors - 60 min

We hit the trails around Vallès. Structured workouts: fartleks, intervals, long runs. We build community before and grab beers after, sometimes. No credit required.

Level AllFrequency 1x/week
details
Who it's for
People who want to run in a group, improve performance and enjoy community.
What you gain
Cardiovascular improvement, consistency and social motivation.
What to bring
Running shoes and breathable clothing. ⭐ Does not consume credit from monthly membership.
Your first time

Never done CrossFit?
We start from scratch.

You don't need to be fit to start: you need to start to get fit. The onboarding process is the same for everyone.

Step 1

Get in touch, we'll book a visit

Tell us a bit about yourself (goals, current fitness, experience) and we'll set up your first class. We'll recommend what fits best.

Step 2 - First class free

Join a class

Come a bit early to look around the box. Then you join a class where the coach guides you, offers options scaled to your level, and teaches you the basics in a clear and progressive way.

Step 3

Let's talk about the plan

After class we chat: how did it feel, what needs work, and we map out a path forward based on your needs.

From here

You set the pace

Pick the plan that works for you, book through the app, and show up when it suits you. The rest, step by step, we'll build together.

Frequently asked questions

Everything you want to know
about the classes.

What is functional training?

Functional training works natural movements —pushing, pulling, lifting, carrying and running— to improve your overall fitness and everyday life. At CrossFit La Mola, in Terrassa, it's the foundation of every class: the WOD, weightlifting, hybrid work and gymnastics combine functional strength and conditioning for all levels.

What class is best to start CrossFit?

The WOD is the ideal class to start. It's the daily CrossFit class that combines all elements and adapts to any level. The coach scales movements according to your abilities.

Can I do the WOD if it's my first day?

Yes. The coach scales all movements to your level and accompanies you throughout the session.

Do I need previous experience for weightlifting?

No. Weightlifting classes are designed to learn from scratch. We start with basic technique and progress gradually.

What is Hybrid Training?

Hybrid Training combines CrossFit elements with endurance training (running, bike, rowing). Ideal for those who want to prepare for mixed competitions or improve their endurance.

What's the difference between Bodyweight Base and Advance?

Base works fundamentals like strict pull-up and handstand hold. Advance works butterfly, muscle-ups and HSW.

Can I combine Strength Club with the WOD?

Yes. Many athletes do Strength Club and then WOD on the same day.

Can I do just one discipline or do I have to do them all?

You can choose the classes you like best. All plans include access to all disciplines, but there's no obligation to do them all.

How many days a week should I come?

We recommend 3-4 days per week to see results. But everyone is different: we listen to your body and adapt the frequency.

Does Running Club use credit from my plan?

No, Running Club doesn't use credit from your monthly plan.

Pick a class and book

See the week's
schedule.

Check times and coaches anytime. First class is free. Just book it.

See timetable See pricing

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