At Pro-Style Dynamic Bootcamp, professional indoor-football player and certified trainer Damion Francis teams up with trainers Krystel Francis and Rhojae Rose to help clients achieve their fitness goals. Each program blends nutritional coaching with dynamic workouts that change daily. Workouts are never the same, but may include exercises such as core conditioning, short- and long-distance running, fitness kickboxing, heavy-rope training, and obstacle courses. Damion and his crew also conduct weekly diet revisions for each client, requiring mandatory diet logs each week or else punishment workouts surely ensue.
CrossFit, Rogue, Advocare, Kill Cliff
Students should bring: Bottle of Water and Towel
Registration required: Yes
Good for beginners: Yes
Average class length: 30-60 minutes
Number of Staff: 5?10 people
Class location: Mix of indoor and outdoor classes
Guests allowed: Yes
Parking: Parking garage
Pro Tip: Arrive 15 minutes before class.
The CrossFit workout entails a combination of weight lifting, pull-ups, sit-ups, pushups, jump roping, rowing, and running. CrossFit Backwoods’ 3,600 square feet is more than enough space for people to complete each CrossFit exercise. The gym also boasts a private shower and bathrooms for men and women to freshen up after workouts or in between each set of dead lifts.
CrossFit is an intense fitness program designed for overall athletic excellence, not specialization. The program, comprised of 45- to 60-minute classes, accommodates all skill levels by adapting load and intensity without the need for changing workouts or bicep-boosting intravenous spinach injections. Among the defining features of this program is the unpredictable, shifting workout of the day, which pinpoints daily exercises scalable for all fitness levels and generalizes for progressive improvement. The CrossFit program starts strong and ramps up in intensity every class, so missing workouts is not recommended.
After lighting up the gridiron on Saturdays as a cornerback for the Washington State Cougars, Wale Dada pursued his dream of Sunday glory with stints in the NFL and professional clubs in Germany, Canada, and the United States. Now, he trains the next generation of fitness buffs as the owner and founder of Takeover Fitness Training. There, along with certified trainers Casey Eischen and Wesley Windham, he pairs training fundamentals with professional dedication to remake healthier lifestyles for clients of all fitness levels. Whether they're sweating through personal training sessions or stoking inner fires during group camps, clients can challenge muscles with strength training, boost endurance with cardio work, or improve balance and agility with boxing work. Training sessions even unfold outside of the gym, with beach training sessions blending intense workouts with the cool spray of the Atlantic.
The staff at Riptide CrossFit doesn't believe that fitness is only achievable for some. On the contrary, they operate on the conviction that fitness is the body's natural state, and people just need a little help to reach it. The studio's coaches strive to help clients of all abilities blast through their perceived limitations with CrossFit's adherence to constantly varied, high-intensity interval training. The program can help everyone from stay-at-home parents to marathon runners boost their strength and stamina with such functional movements as squats, push-ups, and opening a stubborn jar with one?s mind. Workouts of the day (WODs) are performed either at Riptide CrossFit's 1,500-square-foot gym?equipped with ropes, rowing machines, and kettlebells?or outside at the beach.