Neue Class: Pump & Crawl Pre- und Post-Natal Training für Mamas
We're adding a new class to the schedule for pregnant women and new mums. It's something we've been thinking about for a while, and we're glad to finally make it happen.
We'll Look After Your Little One
We know it’s hard to train and having to think about childcare so we’re including this as part o the class. There will always be two coaches present: one to look after the kids, and someone to look after you.
We want to remove a big barrier that often prevents new mums from getting back to training.
A Safe Space to Train
This class is designed to be a safe space in every sense. Our coaches will take extra care to accommodate wherever you are in your pregnancy or postpartum recovery. They’ll work with you individually to modify exercises, suggest alternatives, and make sure you're training in a way that's appropriate for your stage.
You won't need to explain yourself or feel like you're holding anyone back. Everyone in this class is navigating their own version of pregnancy or recovery, and the coaches understand that what works one week might not work the next.
Meet Coach Paula
Paula holds her CrossFit Level 1 certification and a BA in Sport Management, with a focus on strength training, mobility, and recovery. She understands the unique challenges of returning to training postpartum and has created a supportive environment where mums can rebuild strength safely while keeping their little ones close. Her approach combines technical coaching with patience and understanding of the postnatal journey.
When to Join
During Pregnancy:
Most women find it appropriate to join from the second trimester onwards (around 13-14 weeks), particularly if you were active before pregnancy. The first trimester can be unpredictable with fatigue and nausea, so waiting until you feel better is perfectly fine. If you weren't training before pregnancy, that's okay too, we'll start with what's appropriate for you.
After Birth:
We recommend waiting at least 6 weeks postpartum before returning to training. If you had a C-section or any complications, it may be 8-12 weeks or longer. Everyone heals differently so listen to your body.
Please check with a medical professional before joining. The coaches will also ask about your stage and any considerations when you arrive.
Moving During Pregnancy
Staying active while pregnant is important, but every pregnancy is different, and what feels right changes week to week. When you can move safely, it helps with:
- Managing back pain, swelling, and the general discomfort
- Keeping your energy up and your mood more stable
- Preparing your body for labour
- Sleeping better and feeling more like yourself
- Reducing risks for things like gestational diabetes
We won’t tell you to push through or ignore your body. The point is to move in ways that feel good and support you through this massive physical change.
After Birth: The Rebuilding Bit
The postpartum period is often overlooked for the mother. Everyone focuses on the baby, but your body has just done something traumatic and needs real support to recover. Training after birth helps you:
- Reconnect with your core and pelvic floor
- Build back the strength you need for daily life, like picking up your baby, carrying things, picking things off the floor fifty times a day
- Fix the posture issues and pain that come from feeding, holding, and doing everything one-handed
- Feel a bit more like yourself again, mentally and physically
- Have some time and do something that's just for you
This isn't about getting your pre-baby body back, but about building a body that works well for the life you're living now.
How To Join
When: Fridays, starting 14th November, every Friday at 11:00
The first class is 14th November, and it's free for everyone. If you're pregnant or a new mum, come try it out. If you know someone who might benefit from this, bring them along.
Existing members: It's included in your membership
Non-members: Buy a 10-class card if you only want to join these sessions
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