White Bull CrossFit

Aloha fam,

As you have (painfully) noticed. The heatwave is on and real.

Next week will be particularly meltingly spicy with high temps of 35-37.

As such and more so than usual:

• hydrate as much as possible/needed during your workouts (and before/after)

• ⁠if you feel unwell or dizzy at any point please stop or take a break (no workout is worth putting yourself in « danger »)

• ⁠given the litres of sweat 💦 we’re about to lose please go the extra mile and think of cleaning up behind you/after your workout

• be mindful of members (& coaches) who may be more sensitive to high temperatures

• remember your health and wellbeing is our priority (not “always” 1 rep more or 1sec faster 😜) 

Thank you for your collaboration and understanding.

Much love and see you at the box (through the sweat running down our faces and burning in our eyes 🥵)

WB

1. 2026 Agenda

Check out our Q2 events here!

• Running workshop #3  – 20 June

Another Saturday (hopefully with good weather) to test and improve your running skills with coach Roman at the cinquantenaire athletics/running track! Book your spot in activities/workshops in the app!

• Summer Comp – 5 July

It is back! Our summer team competition day just before a lot of you go off on well-deserved break or homeland family-time. Details are now out! Add your team name (M/M or F/F on the sheet in the lobby (entrance door to the box).

• Ladies' Core/Pelvic strength workshop – 1 August tbc (or September if too many absentees)

See explanation in news & updates below

• Summer parc picnic – 8 August

For the (un)lucky few spending Summer holidays around Brussels (at least you’ll have your favourite box/second home to welcome you, rejoice!). Similarly to last year, we’ll pick a spot in one of the parcs in the afternoon and send our location to meet-up for snacks, drinks and games 

2. News & updates

• Open-gym – let’s start with the elephant in the room and unavoidable annoying one. As our box continues to thrive we always try to optimise the space and make it as comfortable as possible while being as flexible as possible and keeping a precious balance. That being said as the back of the room gets more and more crowded (particularly during peak evening hours – 6pm and 7pm), it is crucial to keep that in mind and although we will aim to continue to be flexible and for our members to communicate and share the space like adults it seems we might have to be a bit stricter. Please, if you see that it’s getting crowed or that some coaches are training (because there is no other time slot for them to train) and that the 2 OG spots are already taken, avoid spending time stretching, doing a finisher etc. Those who want to stay and chat we have space in the lobby and a comfortable couch ;) If we end up being 10 people at the back it just makes it much less manageable and comfortable for the classes (they always take priority)

• That being said, and to follow-up on the above, as we are always aiming to improve, go forward and create solutions, we are working on a little project that hopefully will improve the class and OG experience. More to come soon :)

• As we aim to bring you the most holistic and thoughtful approach to fitness and well-being, we continue to question, discuss and grow in our process as a box and box-owners. Along the way, our offer hopefully evolves too and we are aware of course of physiological differences between men and women working out. Core and pelvic engagement can be difficult to visualise and lead to challenges within a CrossFit workout. Obviously although we and all of our coaches take this into account and we always include exercises in our warm-ups it might not be sufficient if this is a specific weakness or issue that can hinder your performance and comfort in a wod. We will thus be hosting a “Women Core/Pelvic strength seminar-workshop” with pre-post natal and women specialist coach Nica Saturday 1 August. The 2h will focus on some theory and some practice. If there is demand and response we might host future ones. (BUT, don’t say what we didn’t say lol core and pelvic engagement are also very important and good for men, whether translated into powerlifting, weightlifting, gymnastics or functional fitness. So gents although this is mainly for the ladies for now, don’t snooze on your tight abs…ooze…?)
  

• This week we finish the Clean & Jerk cycle with a bang and natural(ly) Grace (CrossFitter joke)… As of next week, we will have a Weightlifting and Gymnastics benchmark week and follow that with a new 5-week cycle focussing on Cardio/endurance

• Summer schedule: As of July we will have slighlty reduced class times to account for the holidays. Mostly:
  • No 8h30 morning class (except Friday to be reassessed at later point)
  • No 1pm lunch class (except Thursday gym & Friday to be reassessed at later point)
  • No 8pm crossfit class on Wendesday / No 8pm Hyrox on Thursday 
  • No 7pm Endurance on Friday
  • No 9am Saturday class

We wil evaluate throughout the summer and adapt based on how the 2 months go

3. Competition Corner

Good luck to all the teams and athletes currently doing the qualifiers for the upcoming Gent Throwdown competitions (and Belgium showdown competition), if you bump into them in the Open gym, give them a high-five/fist bump!

Reminder of the next dates:

• 14-16 August – Liege throwdown (Herstal) – Elite/Rx/Intermediate/Masters – Buddy RX/Buddy Intermediate/Buddy scaled

• 3-5 October – Gent Throwdown

• https://crosstraincomp.nl/wedstrijd-kalender-belgie/
• https://crossevents.be/events/
• https://wod-open.com/event_loc/belgique

• For anyone interested, a few members/teams will also take part in the Italia Fall Series Throwdown:
  • Registration starts 15 June until July 1st
  • Online Qualifiers in September
  • In-person finals Dec 11-12-13

• https://www.fallseriestd.com/
• https://instagram.com/fallseriesthrowdown

Reminders:

• For newcomers or if you missed it, link to our previous May NL ☺
• Get in touch for any Nutripure, Velites or other F&B/gear orders

• Below links to our live Whatsapp groups. Gain access to all the latest updates and communicate with us directly. Request to be added by clicking on the links below:

• White Bull - Important info, updates, and news (receive messages only)
• White Bull - Endurance Class
• White Bull - Yoga Class
• White Bull - Weightlifting Class
• White Bull - Hyrox Class
• White Bull - Gymnastic Class
• White Bull - Competition
• White Bull - Open Gym +*

* Only experienced members (6 months of training) who have demonstrated the ability to train independently SAFELY. We reserve the right to accept / refuse any member based on our knowledge of your training experience! For both unlimited AND limited members (it will count as a used session). You will receive the code to the key box to open the door of the gym / locker rooms. All members who want to make use of this privilege will have to sign our waiver.

• Use our discount code WHITEBULL valid for your first sports massage booking with Nathalia Vredeveld, you will NOT regret it! Once you try her, you will want to go back.

• Make the most of our referral program, free registration fees for your friend, 1-month free for you ☺

1. 2026 Agenda

Check out our Q2 events here!

●      Murph Day – 25 May

Join us for our annual fun day of suffering through this legendary workout. Time to test your squat, pull-ups and push-ups endurance… and let’s not forget the runners’ delight: buy-in and buy-out miles (we see you running haters hiding behind the AB machines… come out and plaaay). For those discovering Murph for the first time: the ultimate CrossFit hero wod.

●      Running Workship #2 – 7 June

The first outdoor running workshop at Parc Cinquantenaire was a hit, muscle soreness was real and techniques were perfected. Don’t miss the second session. Get out of the box and throw your running shoes on with coach Roman. Be ready to set the Cinquentenaire track on fire! For newcomers, make the most of the impressive world class running experience led by former Romanian Athletics Federation pro runner turned coach Roman ☺ (and he’s super nice)

●      Summer Comp – 4 July

It is back! Our summer team competition day just before a lot of you go off on well-deserved break or homeland family-time. An opportunity to start the holidays in style, leaving your homies and competitors in the “symbolic” box dust (who said that?? We clean! It ain’t dirty!! Tsssk) More details on the schedule of the day and workouts to come closer to date but save the date if you haven’t already!

Ø  EU Open day 3.0

Thanks to everyone who joined our special day! You made it what it was! Great vibes, loads of fun and fitness, and the sun was smiling on us as we enjoyed coffee and granola bowls. For the non-instagrammers among you, check out our aftermovie here.

2. News & updates

●      We are excited to announce we have started a new Velites partnership (whoop whoop), bringing you even more choices for gear and clothes. You can find all their products online and let us know anything you’d like to order. You will get a 10% discount through WB and save on the shipment fees. In the meantime and before the first official order, STMN products are still available to you and we still have plenty of stock of ropes, wristbands and grips. While Velites has a wider range of products and clothes - both STMN and TYR products remain great options if you prefer those.

●      🥣 **You tried them at Saturday’s event… now they’re available at the gym!** 

o   A huge thank you to everyone who joined us last Saturday and (re)tested some of the (new) food & beverage options we offer at the gym 👊 

o   After all the positive feedback, we’re happy to officially (re)introduce a selection of healthier, performance-oriented snacks and hydration products: 

### 🥣 L!FT High-Protein Granola

A natural, high-protein granola made with:

• * Vegan ingredients
• * No artificial sweeteners
• * No ultra-processed ingredients 

A perfect alternative to supermarket granolas loaded with sugar and additives.

### 🧇 Lehios Protein Waffles

Lehios recently improved their recipe and the result is honestly impressive:

• * Softer texture
• * Easier to digest
• * Better taste

They now come frozen, making them super practical:

•  * Easy to store in the freezer
• * Ready in just a few minutes in the toaster or microwave
• * Stay fresh up to 10 days once defrosted

👉 Available individually

👉 Packs of 10 available via pre-order only 

### 🍫 L!FT Protein & Energy Bars

Perfect for:

• * A quick pre-workout energy boost
• * A post-training protein snack
• * Busy days on the go

Like the granola, they contain only natural ingredients and no artificial nonsense.

### 💧 Drink Salt Electrolytes

With summer coming and training volume increasing, hydration matters ☀️

Drink Salt electrolytes are an excellent option for:

• * Long runs
• * HYROX sessions
• * Hot training days
• * Recovery and hydration support

Best served ice-cold 🧊

The taste may surprise you at first… but the benefits are real. 

### 🍪 Protein Cookies

Both Lehios and L!FT also offer high-protein cookies.

Different textures, different styles — try them and decide which one is to be your favorite 😄

📍 **Where to find them?** 

• * L!FT products (bars & granola) are available directly in the vending machine or at the desk
• * Lehios waffles can be purchased individually at the gym
• * Bulk waffle orders must be pre-ordered

●      As you might have seen on the whiteboard (hopefully), we will be reinstating burpee-penalties for latecomers (not really a punishment, just more fitness ;)). After 2min past the class start time, you will have to perform 10 burpees per extra minute late. We can totally understand traffic, work, and impatient bosses getting in the way, however we would appreciate some sense or urgency when you finally make it to the box, rather than chatting and wandering around while both members and the coach are waiting for you 🙂

●      Inevitably, with warm weather and sunny days comes more running. A delight for some, a nightmare for others.. Running is a critical component of your fitness and we will keep including it in our programming. However, please be mindful of how you behave when running on the sidewalks and outside in the street. Some of our neighbours are of older age and one is even blind. They have reached out to express their concern when they see groups of people running mindlessly in the street - and we can understand how that can make them uncomfortable. Thus, we kindly ask you to be mindful, respectful and careful every time you step outside: the safety of others comes before a 10s PR on your workout 🙂

Reminders:

●      For newcomers or if you missed it, link to our previous Mar NL ☺

●      Below links to our live Whatsapp groups. Gain access to all the latest updates and communicate with us directly. Request to be added by clicking on the links below: