Upcoming Events

Upcoming events for South Florida CrossFit in Ft. Lauderdale

Fitness Challenge 2015

I’m super excited to annouce that SFCF will be conducting a Fitness Challenge (the “Challenge”) on September 13, 2015. The fitness challenge is designed to help you get in the best shape of your life. We will be providing you with all the tools necessary to be successful and more importantly we will be taking on this challenge together. The enter staff will be active participants (staff will not be eligible for prizes) and will be with you every step of the way. To learn more please read below and attend our free nutrition lecture on Sunday, September 13, 2015 at 8am.

1. Contest Period:

The SFCF Fitness Challenge 2015 (the “Challenge”) lasts five weeks and begins Sunday, September 13 from 9 am – 12 pm and runs through Sunday, October 18, 2015.

2. How to Enter:

To enter the SFCF Fitness Challenge 2015, you need to register by signing our SFCF Fitness Challenge sign-in sheet. A fee of $65 is required for an Athlete (the “Participant”) to register and participate in the SFCF Fitness Challenge 2015. This fee will cover the cost for the machine and personnel that will weigh and measure each Athlete. You must complete and follow all instructions on the measurement sheet. Every Participant must be an active member of a SFCF. ONCE YOU SUBMIT YOUR ENTRY, IT BECOMES THE PROPERTY OF SFCF. Entry Fees are non-refundable.

3. Participation in the Challenge/Requirements:


In order to complete the Challenge and qualify for prizes, you must complete all the requirements of this five (5) week long Challenge as set forth here. These requirements include completing 2 standardized benchmark workouts, completing a minimum of 5 WODs and taking before and after body measurements with the Inbody 570 machine, recording your weight at the beginning and the end of the Challenge. To better your chances of success you should also be setting and tracking goals, trying new recipes, tracking lifestyle markers, and submitting a video and written experience.

At any time SFCF reserves the right to add to the requirement list, if equal notification and time for completion is provided to all Participants.

4. Deadlines

Deadlines will be strictly enforced and in order to keep the Challenge fair and equitable for all Participants, special exceptions will not be made for any reason, regardless of circumstances, for missed deadlines.

SFCF reserves the right to extend Challenge deadlines as long as the changes are universally applied and communicated to all Participants and Affiliates. SFCF shall not accelerate or in any way change Challenge deadlines to earlier dates. Deadline extensions shall be made in the sole and absolute discretion of the SFCF Staff when they determine that it is beneficial to the success of the Challenge as a whole. This right may also be exercised in the case of regional disasters or emergencies which threaten the ability of a significant number of Participants to finish the Challenge.

5. Participation, Judging, Validations, and Sanctions

In order to complete the Challenge and be eligible for all listed prizes, Participants must be members of SFCF. All WOD scores, before and after body measurements (the “Body Measurements”), and starting and ending weigh-ins (the “Weight”) must be judged, taken, and/or validated by the SFCF Staff or it’s designee. All validations will be made by the SFCF Head Coach.

6. Workouts

Each of the workouts during the course of the Challenge will have RX and scaled versions. All efforts will be made to make the WODs inclusive. If you are unable to complete a given WOD at a specific level you can choose to complete it at a level that you and our coaching staff determine most appropriate. The goal is for everyone in the Challenge to be safe, and to make physical improvements.

In terms of earning points or winner prizes there may potentially be an advantage to completing each workout at the highest level possible. The key here is to push yourself, Challenge yourself, and don’t put yourself in a box defined by a label.

The staff will provided details on the scoring on the day of body measurement.

7. Body Measurements

During the Challenge all Participant will be using the Inbody 570 and a tape measure to record your measurements. Instructions and information on the Inbody 570 will be available at the front desk. It is IMPORTANT that you read and follow the instructions. These measurements will be taken both at the beginning and end of the Challenge. All Body Measurements are to be taken in inches to the Nearest 1/16th of an inch and must be recorded on the Challenge Platform. The seven areas of Body Measurements are:

Waist: Place the measuring tape about 1 cm above your belly button (at the narrowest part of your waist) to measure around your body. Exhale and measure before you inhale.

Hips: Place the measuring tape across the widest part of your hips/buttocks and measure all the way around while keeping the tape parallel to the floor.

Chest: Place the measuring tape just under your breasts/pecs and measure around the torso while keeping the tape parallel to the floor.

Right and Left Legs (Thighs): Measure around the largest part of both thighs and record each measurement separately in the submission form.

Right and Left Arms: Measure around the largest part of each arm (biceps), above the elbow. Measure the same portion of the arm every time.

8. Bonus Points

Through the course of this 5 week Challenge you will have the option to do some additional tasks which will earn you Bonus Points. While these are not a required component to successfully completing the Challenge, they are critical components to your potential overall score and should be treated as essential components to your Challenge success and ability to earn points and/or win. These Bonus Components are as follows:

Attending 5 classes per week
Achieving a strength or bench mark PR
Obtaining and using a step recorder, i.e. fitbit.
Step challenge.

9. Progress Photos

We encourage all Athletes to take progress photos and provide those photos the the staff so they can be published on the SFCF website and FB page. The photos of should be front facing, and side facing.

10. Challenge Detail

On Sunday, August 30, 2015 starting at 8am SFCF will conduct a nutrition seminar. As you know as a member of SFCF, nutrition is the foundation for health and performance. As such, we will be discussing why nutrition is important, the many food myths, how to eat for weight loss, muscle gain, performance, and overall health. Immediately after the nutrition lecture, which is scheduled for an hour, the weigh-in will begin and all details of the challenge will be briefed to all participants.

Don’t miss this opportunity to transform your body composition and fitness to an elite level. Below are the instructions on how to register.

1. Go to the Price Tab

2. Click on Sign up online

3. Click on Sessions

4. Choose Fitness Challenge 2015

If you have any questions please do not hesitate to ask us and we can help with the process. We look forward to helping you achieve your Fitness Goals!!!


Check In & Win

facebook-iconWhen you come to the gym check-in on your smartphone into SFCF via your Facebook PAGE and win prizes.

# of Check-ins                                    Prizes
30                                               $5 store credit
60                                              $10 store credit
90                                                FREE T-shirt

2015 Resolution Challenge

January 19 – March 1
5 week challenge

resulution-challengeCoach Yessenia will be leading this challenge for all those who are interested. 10 person mimimum

    Resolution Challenge details:

  • 3 diet levels to meet your nutritional needs and goals
  • Track key lifestyle markers
  • New benchmark workout
  • Track your new year’s resolutions
  • Surprise weekly challenges
  • New exclusive blog articles, tips, and resources
  • First challenge in our 2015 Lurong Living Challenge Series

For more info and to register, click here!

Wodapalooza – Miami 2015


January 16-18th, 2015

One of the top Competitions in Florda. The best of the best, including Games athletes go head to head.

PLUS, SFCF COACHES Bryan David & Eric Cardona along with Austin Miller (TEAM “Ebola Boys”) will be competing in the ELITE TEAM DIVISION.

Let’s go cheer them on.

SFCF Double Trouble In-House Competition

January 10, 2015 8am – 12pm

3 WODs $20

A little friendly competition is always good!

Yessenia, Eric & Bryan will form teams of 2 by picking names out of a hat of guys/girls matching them up accordingly.

They will be your fearless leaders to get you that WIN!

More prizes & details TBA

Sign up at front desk or ask a coach.