program, you are welcome to come in and watch one of our
training sessions. If you are ready to give CrossFit a try, you
can join us for a FREE session on Sundays at 10:30 am.
No CrossFit experience is necessary for the Sunday session.
We need a little background on your fitness and nutrition history, your goals, and any
limitations or injuries you might have, so that we may better serve you. We promise to keep it
2. MAKE AN APPOINTMENT for an INTRO session.
Our INTRO session is a free one-on-one training session during which you'll get a chance to
learn a lot more about our program and actually experience a CrossFit workout for yourself. It
is by appointment only and is a prerequisite for taking a class. Its purpose is to help us
serve you better by getting to know your goals and expectations, fitness level, and
experience. We will also take a look at how your body moves to see if there are any muscle
imbalances (one side stronger than the other) or areas of decreased flexibility and identify
any injuries that might initially provide limitations to your training. If you have already been
CrossFitting, you can use this session to test into classes.
morning (10 or 11) or evening (4 or 7). This session will consist of:
Arrive 5 minutes early to fill out the Waiver and Intro form.
4. Register for ON-RAMP PROGRAM
After the Intro, we will ask that you complete our On Ramp, which is a series of 6 one-hour
sessions with one of our coaches. These sessions are designed to teach you the
fundamental movements used in our workouts. Additionally, it is designed to ease your body
into our intensity-based, multi-joint workouts. There is a workout at the end of every session.
We are committed to focusing everything we do at CFFI on quality of instruction, safety, and
effectiveness. Therefore, graduation from the On Ramp Program is required for entry into our
thruster, deadlift, sumo deadlift hi-pull, kettle bell swing, Olympic warm-up, clean, and snatch.
List is not all-inclusive.
***New On Ramp starts every other Monday. Sign up today!***
Do I have to complete the On Ramp?
Yes. There are a few exceptions for people who are coming from other CF gyms or have a
decent amount of Olympic lifting experience. If you think you qualify, let us know when you
sign up for your Free Intro. You can use the Intro to test into classes. If you know the
movements, great and welcome! If you are close, you can remediate up to 3 movements with
a personal training session. Otherwise we will ask that you complete the entire On Ramp.
This is how we ensure that you have proper form in the movements, understand the
movement standards, and are ready to exercise at the intensity of our group classes.
I’m in pretty good shape, I already do (insert activity here).
Let us be very clear. Doing multi-joint exercises as fast as you can is not something the rest of
the fitness world is used to. We come from a broad fitness background and we’ve tried it all.
Our “Workout of the Day” is generally fast and furious. Everyone needs to ease into the
workouts to provide a safe transition into the CrossFit style workout. Completing the On
Ramp is the best way to do this.
5. MORE INFORMATION
Have questions? First review our FAQ section and if that doesn't help, please call or E-mail
us for any additional details.
You can also CrossFit at home…
If you want to try a CrossFit workout for yourself, you can start immediately. Go to
www.crossfit.com or click on our Travel WODs page. This will give you some
examples of CrossFit training. That being said, we caution you, these workouts are
designed for elite athletes and are very difficult. Here are a few suggestions for
in their workouts will be different from any you have done in the past. When you are learning a
new movement: put the stop watch away, go light, reduce the repetitions and emphasize
good form above all else. Overdoing a new exercise is an easy way to get hurt. Read this
informative article about Rhabdo.
two off. Consistency is the key, not so much intensity at first. Be consistent.
3. Over time, gradually increase the (Intensity) of your workout. Many
people ask the question, “Is the Workout of the Day really all I need to do?” The answer is
emphatically “YES” – that is, when you are able to complete it going as hard and fast as
possible. Your goal is to attack every workout and tear it to shreds. It should CRUSH you!
working at this high intensity, your body responds / recovers with a very high neurological and
endocrine (hormonal) adaptation (neuro-endocrine response). This is the “secret” behind the
Workout of the Day.
If you run into difficulties on your own, want to get personal or group instruction, or
want to simply learn more, we suggest the following resources:
board and in the Journal.
Click HERE to access our "GETTING STARTED" form & schedule your FREE Intro!
|8507 PINES BLVD, PEMBROKE PINES, FL 33024
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