- Workout of the Day
Metcon (AMRAP – Reps)
1 minute max rep: wall-balls
rest 1 minute
1 minute max rep: Push Press
rest 1 minute
1 minute max rep: Pull-ups
rest 1 minute
1 minute max rep: wall balls 14/20lbs rest 1 minute
1 minute max rep: push-press 45/75lbs
Rest 1 minute
2014 CrossFit Open
ATTENTION ALL MEMBERS!!!
The registration for the CrossFit Open is in full effect and on February 27th the first Open Workout will be released followed by the final Open workout five weeks later. Are you in?
More than 138,000 people participated in the Open last year, and this year, the worldwide competition will be even broader and more inclusive.More info »
2014 Broward Cup
On January 25th, SF CrossFit participated in the 5th Annual Broward Affiliate Cup.
Our amazing team consisting of Luke Albert, Kelly Cook, Bryan David, Whitney Stephenson, Eric Cardona, and Briana Krass got SF CrossFit a second place win!!!
CrossFit in the News
News 10 Covers WOD like MADD
2013 CrossFit Games Open
Read about Nick's experience in the 2013 CrossFit Games Open. Read Now
Top CrossFit Games athletes to appear on 'The Biggest Loser' Season 14
With "The Biggest Loser" Season 14, it looks like the continued momentum for CrossFit will take the strength and conditioning program to "the ranch" with this season's competitors in a very visible way. Read NowMore CrossFit in the News
Athletes of the MonthRead More...
2013 Reebok CrossFit Games Highlights
Let Me Tell You About CrossFit
SF CrossFit Facility
5150 SW 48th Way #614
Fort Lauderdale, Florida 33314
We are located in Broward County, two blocks North of the Seminole Hard
Rock Casino off 441 and SW 51st Street in Fort Lauderdale. Come join us today!
Photo GalleryMORE PHOTOS
The rewards from CrossFit are not only evident in front of a mirror. I've enjoyed beating the twenty-somethings in my office during the Miami Corporate Run, showing my kids that their dad can set and meet goals and having to adjust my belt in the other direction. Whatever your health goal is, I hope you find a program that helps you reach them. –Cesar
Since joining SFCF I've been able to enjoy the sport of CrossFit, and the feats that come along with the hard work. The coaches have been great about working with my limitations. I'm stronger than I thought I could ever be and I have had no knee pain for over a year! As a matter of fact if, I go too long between work outs I can feel the ache start coming back, so I literally need CrossFit! –Elizabeth
SFCF not only helps me reach my fitness goals inside the gym but, it also helps me outside the gym in everyday life. For example, when I have to setup our trade show booth at various shows, a lot of heavy lifting is involved and my knowledge of knowing how to properly deadlift saves me from hurting my back during setup and breakdown. –Sara
When I joined SFCF last summer I was an endurance runner with almost no strength. After a few months of CrossFit, I quickly realized I am not as strong as I thought I was. Fast forward one year later and 2 cycles of Fernando’s strength program, and I am on my way to becoming a genuine beast. –Stephanie
It has now been just under a year and a half since I joined South Florida Crossfit in Ft. Lauderdale. I am stronger, faster and healthier then I have EVER been. I am doing things I have never done before in my life. I know that by the time I am in my forties I will be in better shape and more fit then I was in my twenties. I have turned back the clock. I am now better then I was yesterday. I no longer look at obstacles and challenges as the things I cannot do. At worst they are simply things I cannot do YET. –Ronan
Hey bro. Just wanted to tell you how much I'm loving crossfit. I am getting my %&$# ass kicked. Who would of thought throwing a ball at a wall would be tough. Lol. I've been putting this off too long! –Jason M.
Fernando, Look at the pic I attached. I know its hard to really tell a difference b/c I'm so heavy... but there is a difference! lol. I can't believe I hit the 30 pound mark already! Amazing. Thank you for all of your guidance! See you manana!! –Kristy
Fernando, I just wanted to say thank you for everything you and your staff have done for not only me but my family and friends. I continue to be amazed how in such a short time I have come so far. I am stronger. I am faster. I am healthier. Possibly more so than I have ever been before in a lifetime of fitness and activity. When I first started I could barely do an air squat without back pain. I can now dead lift 345 LBS . . . and counting!!! –R