The Schedule

Classes

  • 5:30AM – MON thru FRI (CB)
  • 6:30AM – MON thru FRI (CF)
  • 9:00AM – MON thru FRI (CF)
  • 10AM – MON thru FRI (CB)
  • 11AM –12pm Open Gym (please email to confirm attendance)
  • 12PM – 4:30 PM CLOSED
  • 5PM – MON thru FRI (CF)
  • 6PM – MON Thru FRI (CB)
(CF) = Crossfit, (CB) = Calorie Burner 

Saturday WOD

Additional Info

Please Arrive 15 Minutes prior to class

Beginners On-Ramp:

Please call for appointments 954-547-9459

Visitors:

Please see our visitors page for important information, pricing and driving directions. We are Closed On Sunday
(954) 547-9459 • 4942 US-98 W, Santa Rosa Beach, Florida   Driving Directions!

On-Ramp Foundations Course for CrossFit Beginners

Love to try CrossFit but maybe a little scared too? Don’t worry, CrossFit is for EVERYONE!!! Young & Old, Athlete’s, Weekend Warriors and for people who have never worked out before.

Our Beginner classes consist of 6 one-on-one training sessions with a Certified CrossFit trainer who will guide you at your own pace, show you proper form and give you the knowledge to get in shape and STAY in shape.

Our classes are based around functional exercises. The workouts are programmed so you will get stronger, leaner & better every time you come in!

YOUR FIRST SESSION IS ABSOLUTELY FREE!!

ON-RAMP CLASSES ARE BY APPOINTMENT ONLY.
PLEASE CALL 954-547-9459

What We Do at Crossfit Santa Rosa Beach

Classes

CrossFit

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience or fitness level. Life is unpredictable... Your workouts should be too!

Calorie Burner

Calorie Burner is a high intensity cardiovascular workout that will improve your overall conditioning, build lean muscle and melt fat! Perfect for the most experienced CrossFit athlete and newcomers alike, Calorie Burner is fun, exciting, fast paced and a completely different challenge every day. Utilizing a variety of movements, The Calorie Burner class focuses on high repetitions and lighter weight, or un-weighted exercises; helping you focus more on mastering movement patterns and building overall strength, balance and mobility. 
Information for our

Visitors

$50


Plus 7.5% Tax

Weekly
Visitor rate

$20


Plus 7.5% Tax

Daily
Drop-in Rate

Information

Visitors are welcomed to drop in on any of our classes, all we ask is you arrive 15-20 minutes before class time for registering and warm-up.

For more info, click here

Requirement

You will need to fill out a Physical Activity Rediness Questionnaire/Waiver.

Click on the WOD to see full workout

The WODS

September 22, 2017

CrossFit Santa Rosa Beach – Calorie Burner

View Public Whiteboard

Warm-up

400m run 2 Rounds, not for time: 6x Rope Climb 400m Farmer Carry (55/35)

STRENGTH

Front Squat (5 sets of 4 reps. Score last set)

Metcon

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP: 5 wall ball (20/14) 5 burpees… (click for more)
September 22, 2017

CrossFit Santa Rosa Beach – CrossFit

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Mobility & Activation

Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side Foam Rolling: Thoracic (Upper Back) – 2:00 Barbell Assisted Thoracic Opener – 2 sets of 1:00 Wrist Stretches – :30s in each position Banded Hamstring Distraction – 1:00 each side Ankle Flexibility (Dorsiflexion) – 1:00 each foot

Warm-up

3 rounds: 3 Scap Retractions or Strict Pull-Ups 5 Pushups 7 AbMat Sit-Ups 9 Dowel Overhead Squats

Barbell Warm Up

Snatch Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch-Grip Strict Presses (behind the neck) 5 Snatch-Grip Stiff-Legged Deadlifts 5 Overhead Squats

E.M.O.M

10 minute EMOM: 2 pausing overhead squats 2 snatch balances

STRENGTH/SKILL

9 Sets of 1 Tempo Front Squats There are (3) pauses in each repetition. 3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.… (click for more)
September 21, 2017

CrossFit Santa Rosa Beach – CrossFit

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Mobility & Activation

Foam Roller: Back & Quads 6 min total Samson stretch: 30 sec – each side Pigeon Pose: 2 min each leg Couch Stretch: 2 min each leg Barbell Calf Rollout 1 min

Warm-up

2 rounds: 5 Kettlebell Deadlifts 5 Hip Pops 5 Russian Swings 5 Full Swings

Metcon

Metcon (Time)

1 Mile Run 21 Kettlebell Swings (70/53) 21 Goblet Squats (70/53) 800 Meter Run 15 Kettlebell Swings (70/53) 15 Goblet Squats (70/53) 400 Meter Run 9 Kettlebell Swings (70/53) 9 Goblet Squats (70/53)… (click for more)
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Crossfit Santa Rosa Beach, is a licensed Crossfit Gym locate between Destin and the 30A area of Florida's Emerald Coast. Never miss a CrossFit workout while on vacation, we have daily and weekly drop-in rates. We also have programs to help your kids and adolescents excel at youth sports or just lead a healthier lifestyle. Our supervised workout paths will help your children achieve their fitness goals.


check out:
CrossFit Journal: The Performance-Based Lifestyle Resource