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.
Everyone from certified Olympic weightlifting coaches to retired police officers is on the impressive staff of trainers at Broward CrossFit. That diversity of backgrounds fits in with CrossFit's overall goal for its fitness program, in which clients transform their bodies and lifestyles using an all-encompassing fitness and conditioning program that skews away from the boring or traditional. On a tour of the facility, newcomers may notice that the studio is free of treadmills and inflatable muscle suits. In an introductory on-ramp class, students will get introduced to the rigors of CrossFit. After getting familiar with the techniques of high-intensity interval training, students will join the community of like-minded athletes for regular classes, where they can build lean muscle and strength using kettlebells, weightlifting, gymnastics, and running.
At CrossFit Grounds, trainers lead clients toward their desired fitness goals with CrossFit’s principles of varied, functional fitness. Athletes perform a different Workout of the Day (WOD) each day. Though the workout is never the same, WODs may include exercises that range from rowing and running to weight lifting, body-weight exercises, and gymnastics-inspired moves such as dips on suspended rings.
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.