Exercising during and after pregnancy is incredibly good for you and your child. It helps you to feel physically and mentally strong and fit and it prepares you for the delivery and/or the challenging life as a mother. However, pregnancy and childbirth demand a lot from your body. It is therefore wise to approach training during and after your pregnancy responsibly and to train under expert supervision. In collaboration with the Core Academy, CrossFit Coolhaven offers a weekly PowerMama® training, which has been put together especially for women who want to exercise during pregnancy and/or after giving birth.

PowerMama logo

PowerMama® is developed by the Core Academy founders in collaboration with an obstetrician and pelvic floor physiotherapist. All classes offered at CrossFit Coolhaven are given by certified trainers who are specialised in training during and after pregnancy.


The goal of the classes is to stay fit during your pregnancy and to prepare you to start regular training programs (again) after giving birth. After completing the program, you will have a good foundation in terms of strength and stamina and you’ll be more aware of your breathing, abdominal muscles and movement pattern. We also teach you how to incorporate these movements in everyday life as a mother. All this through functional movements. In addition, you are introduced to CrossFit fundamental movements such as the air squat, front squat, shoulder press and deadlift. You will benefit from this during and after your (next) pregnancy and throughout the rest of your life.


Before you start with the PowerMama classes it is mandatory to follow our PowerMama intro class. During the intro class we focus on the physical and physiological changes and what to take into account during your training. You learn which signals you should pay attention to and how you can prevent or reduce (pregnancy) complaints for you to feel confident and strong. Next to this we will make you more mindful when it comes to connecting to your pelvic floor and your breathing. You can sign up for the intro class by sending us an email on info@crossfitcoolhaven.nl

The PowerMama intro class costs €20


The PowerMama® classes are suitable for all fitness levels and welcome anyone, no matter how far along you are in your pregnancy or how long it has been since giving birth. In the case of a vaginal delivery without complications, you can generally begin exercising after 6 weeks (8-10 weeks for C-section). Women who have not recently given birth but have been doing CrossFit or are physically active and experience pain in the abdomen, back, pelvis or pelvic floor, are also welcome to join.

The program is available for both CrossFit Coolhaven members and non-members. CrossFit Coolhaven members get a 50% discount!

Erkende Interventie
Powermama bij CrossFit Coolhaven