|8507 PINES BLVD, PEMBROKE PINES, FL 33024
What is CrossFit?
CrossFit is an evidence-based (meaning it is Measurable, Observable & Repeatable) strength and
conditioning program built on constantly varied, functional movements, executed at high intensity. It was
developed to enhance an individual’s competency at all physical tasks. (We refer to this as general
physical preparedness or GPP). CrossFit Fully Involved is a private fitness facility where clients can work
out only under the direction of an ANSI Accredited CrossFit Coach.
Who can participate in CrossFit?
Everyone can do CrossFit, but CrossFit is not for everyone. CrossFit requires you to think, to use your
brain as well as your muscles; to learn, to challenge yourself, and to try new things. We will insist that you
practice new skills that require you to be focused and present. Not everyone is up for that kind of
commitment! Having said that, CrossFit can be adapted to all ages and ability levels. We have proven
success with children, elite athletes, older adults, and the physically impaired. All who are willing to put
forth the effort are welcome, as we believe that performing functional movements with intensity will benefit
EVERYONE. The CrossFit approach will challenge you at your current level of fitness and progressively
move you to greater levels of fitness.
Is CrossFit dangerous?
Yes, if you do it wrong. Just like brushing your teeth is dangerous if you stick the toothbrush in your eye.
That’s why we have coaching. Most people weren’t born knowing how to perform Olympic lifts or hand-
stand-push-ups. Someone needs to teach you how to do them correctly. We’re the people to do it.
I’ve heard CrossFit is really hard. Is this true?
Great fitness doesn’t come easy, bottom line. CrossFit will knock you flat. But that doesn’t mean you start
at the hardest level. Your Coach will scale the WOD to your level. If you can only dead lift 50 pounds safely
today, then that’s where you start. Then we help you to get stronger. Got pull-ups no problem? Great, we’ll
show you how to do more. Don’t even have one pull-up? Well, that’s OK, too. We’ll teach you how to get
one — then make you strong enough to do a bunch. No matter who you are.
So does this mean you’re going to make me puke? I hear CrossFit makes you
Here’s the truth: Maybe… but that’s not the goal. Our goal is to have you test your limits, help you see how
far you can go, and then push you just a little bit further. You’ll learn exactly how much CrossFit your body
I have/had an injury. Can I still do CrossFit?
Many have successfully used CrossFit to rehabilitate from minor injuries. Those with previous injuries or
tweaks often find relief from the pain by strengthening the muscles around the problem area. All too often
people neglect exercising their lower back (or shoulder or ...whatever) due to fear of injury or re-injury.
Because of this they end up de-conditioned, weak, and more susceptible to worse injury in the future ---
usually from a “minor” mishap. Taking part in CrossFit will provide you a buffer so that you are less
susceptible to these kinds of injuries. The movements and workouts are all scalable allowing anyone to
Because people continue to move, work, and play in the real world regardless of injury history, we believe
the best route to long-term health is to learn perfect form on functional movements, then to slowly build
strength in those movements, rather than to avoid them altogether. At the same time, our coaches are
always ready to scale and substitute exercises or to tailor workouts to your ability, if necessary. That said,
we cannot offer you specific medical advice, and advise that you consult with your physician before
starting this (or any other) exercise program.
Is this a "gym" like I'm used to?
Nope. We’re not like Bally’s or 24-hr Fitness. You can’t come in, put on your iPod, and do your own thing.
A CrossFit gym is a community; a family that sweats and suffers, laughs with, supports and holds each
other accountable. Since we are not your standard gym, we take pride in not operating like one. We are
a coaching facility for fitness-minded people and for athletes. You don’t pay to use the equipment; you
pay to get results - in your body and your mind. To do that, we all work out together and you get a lot of
coaching. In a way, we’re like a sports team — CrossFit is our sport.
There are many CrossFit gyms now… Are you all the same?
No. All CrossFit gyms are individually owned and operated. Basically, we are a vast community of fitness-
minded folks who believe that everyone could benefit by doing CrossFit. We, at CFFI, think there is room
for everyone and that working together will build a stronger CrossFit community. As a matter of fact, we
will be partnering with many local CrossFit boxes for events, competitions & fundraisers. We choose to
believe that the majority of CrossFit facilities are well run. The truth, however is that all gyms "do their own
thing". Our affiliation to CrossFit is based on our passion for professional training and quality
programming; our love of functional movements done at high intensity.
So, what does this mean to you? You should check out all of the facilities in your area. Each has it’s own
culture, type of clientele, class structure and offerings. Some gyms may omit Olympic weightlifting,
gymnastics, or some other "common" modality because it’s not easy to program these modalities for
groups. Some programs are based on bodyweight only. The experience and/or skill level of coaches
varies. What do you get with your membership? Are there workshops or community events? Is there real
coaching going on? Are you learning new skills and moving forward? Are you paying for someone to just
tell you the WOD and click the stopwatch? Well, that’s definitely NOT the same as someone showing you
"the what," teaching you "the how," and getting you to understand "the why!"
So again, we are all similar, but can be vastly different. Our recommendation is to find a facility that works
for you and your goals. We hope that CFFI is that gym. No matter what, we are glad you found CrossFit.
Done correctly, it is the BEST strength and conditioning programming around, & it will get you to your
best fitness level. Ever. We guarantee it here.
What Should I Eat?
In plain language, base your diet on lean meat and vegetables, nuts and seeds, some fruit, little starch
and no sugar. That's about as simple as we can get. Keeping your cart to the perimeter of the grocery
store while avoiding the aisles is a great way to start. Real food is perishable, and anything with a long
shelf life is suspect. Check out our Nutrition page for more info.
What is a typical class like?
Each class begins with working on a variety of muscle recovery techniques, including foam rolling, which
will help increase flexibility and prepare your muscles for the activities they are going to do. As a group,
you will participate in a coach-led warm up, which will give your coach the opportunity to adjust form and
check in with you. We then begin the skill/strength portion of class. This is where you work on some of
the more technical skills of CrossFit &/or on building some strength in your fundamental movements.
Finally, it’s time for the actual ‘workout of the day’ (WOD)! The whole process takes 50 - 60 minutes. We
will encourage you to relax & stretch after class and to record your times, reps &/or weights. One of the
main staples of CrossFit is tracking your progress. This is where the “Measurable, Observable &
Repeatable” comes in. You’ve got to know where you are now to show the progress you’re making & to
know what goals to set for yourself.
I want to join (or just try you out for a month). What do I do?
You’ll find all of the details on our Getting Started page.
Why are prices not listed on your website? Are you that expensive?
We are, if you think steak is expensive compared to hamburger. Tastes better though, doesn’t it? Worth
it? Absolutely. We are not an open gym, so our prices will not be as cheap. Price comparison between us
and LA Fitness is like comparing apples to oranges or Pabst Blue Ribbon to Heineken, so we just don’t
do it. Besides, we do not compete on price. We compete on quality. The quality of elite sports and
conditioning coaching made much more affordable by teaching in small groups. If price is more important
to you than quality, please go back to your old gym with our blessing. Our feelings won’t be hurt.
Think of it this way, if you hire a personal trainer at your gym for 5-6 sessions a week for the next 4 weeks,
it would cost you over $2,000. Now, come see us for a fraction of that price — get better results and have
a lot more fun.
What’s your monthly membership?
OK, here it is. Our prices range from $150 - $225 per month, but until you try CrossFit, the price is just not
going to make sense. We’re not being cute and we don’t have a hard sell. In fact, we don’t “sell” anything.
Come to your free Intro session and then walk out the door. Really. We’ll send our price sheet with you
and we have better things to do than badger you. Go home and decide if this is for you. If you can't see it
or don’t want it, that’s alright. …but if you are ready to change and are willing to commit, then we are here
for you. Try us for free and decide for yourself. Think of it as a taste-test. Email us HERE to set up your
If you are active Military, Law Enforcement, Fire/First Responder or a Teacher, we greatly appreciate
your selfless service. For that, you are afforded a significant discount on any of our “Unlimited” training
options. Families, each member after the original gets an additional 25% off. For example: 2nd family
member gets 25% off, 3rd family member gets 50% off, etc. Finally, full-time students, you are not left out.
You get a 15% discount on any of our “Unlimited” training options.
I’m only in the area for a couple of days or I just want to come from time to time.
Can I stop by?
We do not offer drop in rates. We have a solid community of people who are dedicated to the CrossFit
program, to achieving amazing results, and to supporting each other. Infrequent drop-ins will not get you
the results this program has to offer. However, if you just need a little direction with your at-home program,
or you travel a lot; for the price of a personal training session or two, we will be more than happy to help
you get started or fine-tune a workout program and diet.
I’m a CrossFitter from… (anywhere around the world).
Can I catch a WOD at your box?
Absolutely. If you are a member of another CrossFit facility and are visiting the Pines area, or are military
home on leave, we welcome you. Join us for a WOD during regularly scheduled classes at no charge.
Buying a T-shirt is considered fair trade for a WOD or two. If you are going to be in town for an extended
period of time and want to train with us, we will work out a fair method of payment. Shoot us an Email &
we’ll figure it out.
Have a different question?