42 E. Garden Street Pensacola, Florida 32502
Step One – Visit / Open House: If you are new to CrossFit or want to check us out, you are welcome to come in and watch one of our classes. If you would like to give it a try, come to one of our Saturday open house sessions at 8:30AM, or contact us directly to schedule a time that is convenient, for your FREE WOD!
We prefer that people pre-register for class by emailing us, but if you have any trouble doing so, just come on out and we’ll be happy to put you through our workout. If you cannot make it to the open house, then come on in to one of our regularly scheduled class times. No CrossFit experience is necessary for the Open House or to drop in and try it during the week. Please Email us, and be ready to get a taste of CrossFit. See why REF-CP will be a good fit for you.
Step Two – Foundations: The next step is the Foundations Workshop… a 6 class beginners program, lasting 2 weeks. We convene a new workshop at the beginning and middle of the month. The focus of Foundations is on key movements, form, technique and build up to full CrossFit intensity. Foundations is open to all ages and level of fitness, and is lead by one of our CrossFit certified coaches. Foundations is a prerequisite for either personal coaching or CrossFit Classes. The only exception is either an experienced crossfitter or holding a Level 1 certification.
FITNESS IN 100 WORDS
- Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
- Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
- Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
- Regularly learn and play new sports.