This is South Beach, we all want to look good, feel good, and have the energy to enjoy this dynamic part of the country. Nothing is going to boost your general fitness better than our Workout of the Day (WOD) classes. We have morning WODs at 6, 7, and 8:30am, and afternoon/evening WODs at 12, 1:30, 4, 5, 6, 7, and 8pm. These hour-long classes take members through a full-body warm-up and mobility followed by strength or skill work and a metabolic conditioning workout. You can expect any combination of movements from Olympic and power lifting, gymnastics, plyometrics, calisthenics, and cardio. Our workouts are usually task or time oriented, you may find yourself faced with a couplet, triplet, or chipper of movements in rapid succession. We’re here to challenge you physically and mentally every single day.
Rome wasn’t built in one day, and neither are CrossFitters. All first time members are required to attend our three fundamentals classes, where they learn the nine fundamental movements of CrossFit: the squat, front squat, overhead squat, press, push press, push jerk, deadlift, sumo deadlift high pull, and clean. During fundamentals we go over sound positioning and movement efficiency tips to prepare you for safe high-intensity workouts. Most new members attend the same fundamentals class throughout the week, helping you get an early feel for our community. We are confident that upon completion of your fundamentals you will be ready to tackle any WOD we throw at you. Mount up!
Free Intro Class (Saturday)
Are you one of those people who likes to sample every flavor of ice cream before making a choice? We definitely are, which is why we offer a Free Intro Class at 10am every Saturday to give folks a taste of the RCFMB experience. These classes take you through the history and foundations of CrossFit, as well as a few foundational movements and a classic benchmark workout capable of leaving even the fittest exercisers on the ground making sweat angels.
South Florida is home to dozens of competitive distance races, bi’s, tri’s, marathons, 5k’s, and every possible race under the sun (and it’s always sunny here). We are amazingly lucky to have Sadie Wells, a fixture in the South Florida distance community, running our endurance classes. This class focuses on improving endurance performance by combing strength, conditioning, gymnastics, and dynamic movements in a program with intense intervals and active recovery. Learn how to work at a high cardiovascular level, find a rhythm in breathing, and maintain a high tempo in workouts while maintaining sound technique. The will always be some sort of running/rowing in these workouts.
We work hard and we play hard, and this can take a toll on our bodies. What better way to help recharge yourself than an hour long mobility session to end the week! In this hour, we focus on what is limiting your movements and addressing any individual restrictions you may have. The goal of this class is to make you more durable, improve positioning and range of motion, and leave you feeling like a million (limber) bucks.
The Snatch and Clean & Jerk. Double entendres aside, these two movements are challenging to learn and exhilarating when done correctly. Olympic lifting has been shown to improve strength, speed, explosive power, agility, and coordination. So if you want to improve your athleticism, become more efficient with movements in our daily workouts, and compete in CrossFit (or just move better in life), our Olympic lifting class is going to help you get there. We do sweat the technique, but that’s the best way to get stronger!
As kids we all learn how to move our bodies through space — we’re born natural gymnasts! Sadly, over the course of life, we sometimes drift away from these innate abilities. Coach Stephanie Balzola has spent her entire life both competing and coaching gymnastics, and she uses this experience to break down fundamental gymnastics positions and movements for everyone. Learn how to improve fundamental movements like push-ups and burpees, and progress into more challenging ones like handstand push-ups and muscle-ups. Become the ultimate bodyweight ninja today!