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 JOSH for being March’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: 07/03/2015

South Florida CrossFit – Fitness

1: Metcon (Time)

5 RFT:

15 Pull-ups

20 push-ups

CrossFit: 07/05/2015


South Florida CrossFit – CrossFit

1: 800m Run (Time)

Max Effort 800m Run

2: Back Squat

Max reps@95/135

3: 1000m Row (Time)

Max Effort 1000m Row

4: Bench Press

Max reps@65/135lbs

CF Endurance: 07/01/2015


South Florida CrossFit – CF Endurance

1: Metcon (4 Rounds for reps)

Run

4 x 1 mile with 4 min rest between rounds