Drop-Ins Welcome

Come on in and WOD with us! Our drop-in fee is $15 or you can buy a t-shirt!
Check the schedule for class times »

Athletes of the Month

SFCF would like to congratulate JON for being November’s Athlete of the Month.
Read More »

CrossFit Endurance Specialty Course

Training Tip of the Month

Read about why women need strength training.
Read Now »

Fitness: 04/24/2015


South Florida CrossFit – Fitness

1: Metcon (AMRAP – Reps)

8 min AMRAP:
8 push-ups
8 cal row
10 push-ups
10 cal row
12 push-ups
12 cal row
Continue the sequence for 8 mins

CrossFit: 04/24/2015

South Florida CrossFit – CrossFit

1: Metcon (Time)

8 min AMRAP:

1 bar muscle up (BMU)

8 cal row

2 BMU

10 cal row

3 BMU

12 cal row

Continue the sequence for 8 mins

CF Endurance: 04/22/2015


South Florida CrossFit – CF Endurance

1: Metcon (4 Rounds for time)

1 mile run, 2 min rest
1200 meter run, 1:30 rest
1000 meter run, 1:00 rest
800 meter run