NEWS & EVENTS
SFCF Endurance Training Facility
5150 SW 48th Way #607
Fort Lauderdale, Florida 33314
954.931.1484
Marlins go CrossFit
Florida Marlins strength and conditioning coach Paul Fournier brings CrossFit to Major League Baseball players. Read more.
UPCOMING EVENTS
Monday, February 1st - Wednesday, March 31st, 2010
SFCF Nutrition Challenge
South Florida CrossFit
Saturday, March 13th - Sunday, March 14th, 2010
CF Games SouthEast Sectionals
BGI West Palm Beach
Saturday, April 3rd
POSE Running Clinic
9:00 AM - 4:30 PM
For more info and to register,
click here.
Sunday, April 11th, 2010
Nautica South Beach Triathlon
Classic and Olympic Distance
Sunday, April 25th at 7:30 AM
National Duathlon Festival
Richmond, Virginia
Saturday, May 15th - Sunday, May 16th, 2010
CF Games SouthEast Regionals
Location: TBA
July 16th - July 18th, 2010
CrossFit Games
Aromas, California
http://games2010.crossfit.com/
Click here to see upcoming and past events.
TOP ATHLETE/TOP DAWG
Congratulations to the following athletes for their
amazing performance. 
Top Athlete for January:
Sierra Winston
Find out more about Sierra!
Top Dawg Female for January:
Lisa Smalheiser
Top Dawg Male for January:
Luke Albert
Congratulations
SOUTH FLORIDA CROSSFIT WINS THE BROWARD COUNTY CROSSFIT AFFILIATE CUP
South Florida CF would like to congratulate the following athlete's:
Shondelle Soloman, Steve Walters, Bryan David, Daniel Pacheco, Valerie Pettersen, and Lisa Smalheiser. Click here for the News & Events archive
Now Open!
CrossFit Kingdom
10880 SW 104th Street
Miami,Fl 33176
Photo Gallery
Check out pictures of our athletes.
Go Now!
Daily Workout
Wednesday, March 10, 2010
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Endurance Workout
"12x20 Sec Sprints "
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim: 12 x 20sec Sprints, All out Efforts ... 2 min Recovery between sprints.
Bike: 12x 20sec Sprints,All out Efforts... 2 min Recovery between sprints. "Come into this at speed to maximize the 20sec sprint" Flat road, Tail wind or slight downhill are acceptable. Race Speed Sprints.
Run: 12x 20sec Sprints, All out Efforts... 2min Recovery between sprints
C2: 12x20sec Sprints All out Efforts...2min Recovery between sprints. Damper setting is choice,"Come into each sprint at speed to maximize the 20 sec sprint"
"Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint"
Training Tips
Usain Bolt - Anything is Possible
History was made this past Sunday in Berlin when Bolt set yet another world record. When he did it in Beijing in 2008 by clocking in 9.69 - the world gasped, screamed and then celebrated, but many wondered if there were drugs involved, if he could do it again or if it was just a fluke, etc.
Usain answered by sealing the deal with another world record. Many expected him to win and for many it was only a question of "how fast will it be this time?"
Click here to read more.
Have some tips to share, post them on the message boards!
Nutrition Tips
The Paleo Diet Is an Anti-Inflammatory Diet
Each organ, and even the bloodstream, contains a part of our immune system, which uses inflammation to protect us from bacteria, viruses, parasites, molds and foreign proteins as well as to heal wounds. Ideally, such threats are neutralized and the associated inflammation is resolved.
An unresolved inflammatory response (chronic inflammation), however, can spread damage throughout the body. Researchers from different areas of medicine have independently and repeatedly concluded that inflammation plays a key role in a variety of illnesses.
Click here to read more.
Have some tips to share, post them on the message boards!
Welcome to South Florida CrossFit Endurance
We are a community of athletes and friends driven by Results not only in body composition but improving cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. The CrossFit approach is consistent with what is practiced in elite training programs associated with major university athletic teams and professional sports. The model we offer allows for wide variance of mode, exercise, metabolic pathway, rest, intensity, sets, reps, etc.The workouts are composed of three distinct modalities: metabolic conditioning, gymnastics, and weightlifting. Read more...
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