At Iron Temple CrossFit, classes involving Olympic lifting require participation in OnRamp, a four-class series designed to introduce exercisers to the high-intensity art of CrossFit and its many moves. After passing the introduction—or bypassing it with enough prior experience—students can enlist in regular CrossFit classes, which aim to quickly carve muscle and flatten unwanted curves with a routine performed at each participant’s highest level. Although workouts change daily, trainers often incorporate a series of squats, dead-lifts, pull-ups, and box jumps, taking full advantage of the 7,000-square-foot facility. Each class caps attendance at 20 participants so that each student is ensured ample attention from trainers and a partner for the traditional postclass square dance.
Named the area's best fitness class in 2008 by the Miami New Times, i-bootcamp challenges fitness seekers to shake off obstinate ounces and build strength and cardiovascular prowess with a variety of engaging exercises coupled with nutritional direction. Over the course of 45 minutes, soma-shapers burn through fast-paced intervals of lunges, JC band punches, pushups, bench dips, and wrist-toning French dips, while specialized workouts on the TRX row incorporate resistance training to bolster middling middles and hard cores alike. After two to four weeks, many fatigued frames undergo a marked visual improvement, much like a funeral procession of defective robots slowly transforming into a puppy parade. Trainees can attend any or all of the three weekly sessions under roof or sky depending on location.
Combat is a combination of art and science, one that requires creative and critical thinking in equal measure. It also happens to require its practitioners to be in peak physical condition, which is why the trainers at Paladin MMA Academy equip their students with the skills needed to excel in all fields. The trainers combine strategy-focused MMA classes with fitness-focused offerings such as cross-training and kickboxing. They teach students of every age, using focus mitts and punching bags to impart the basics to beginners and kids. They also challenge more advanced practitioners with a training circuit that moves from standing striking fighting styles to standing grappling, and finally ground grappling in three-round rotations.
Outside of the matted arena, Paladin MMA Academy houses a slew of workout equipment designed to help build muscle and increase agility. Weight-training equipment and standing punching bags line the walls. And several stations are flanked by massive tractor tires, which trainees can use to either bolster leg strength or jumpstart a career in agricultural science.
Throughout the week, CrossFit Valeo’s spacious facility echoes with rattling equipment and grunts of determination as groups push through high-intensity CrossFit workouts. Instructors base each session on a workout of the day (WOD), which typically revolves around a series of fast-paced functional movements. For beginners, CrossFit Valeo offers free introductory classes, as well as a five-day course that reviews fundamentals and goals.
To the coaches at CrossFit Doral, CrossFit is a lot like playtime. And their gym is a lot like a playground––its multicolored weights, red functional rigs, and red, orange, and yellow striped walls exude vibrant energy. The toys they use look like fun, too. There are kettles to move, boxes to jump onto, giant tires to flip, and gymnastics rings to swing from.
But while the bootcamp workouts can seem like a game, the results are serious. Each day, the trainers welcome members with a new bootcamp workout that features a series of intense functional exercises. The ever-changing routines ensure all muscles are worked and that students don't grow tired of the program. Not only are the moves scalable to all fitness levels, they also help prep followers for all manner of physical activities. CrossFit can help train runners for marathons, basketball players for games, police for a day on the job, and moms for the challenge of rocking another human being to sleep for the next 18 years.
CrossFit CrossFire readies people to handle any type of physical challenge life may throw at them. Its CrossFit classes rely on varied functional movements—cardio, weightlifting, and gymnastics movements—performed at a high intensity.
Each day, CrossFit participants follow a preset Workout of the Day plan, which may include doing 60 burpee pull-ups or running a mile with a medicine ball in hand. Those who don't wish to do any weightlifting can torch calories and tone up with Unloaded boot-camp sessions.
CrossFit CrossFire offers an onsite kids' area to entertain children while parents work out.