Main – CrossFit General Monostructural Warm-Up Run 800 meters or Row 1,000 meters followed by dynamic range of motion drills. Mobility-Work Mash out the sore spots but particularly the shoulders, back, hips, and legs. Mobilize the hips and hamstrings for better rowing and running positions. Skill-Specific Warm-Ups Running and Rowing Mechanics, explanation and demo followed […]
CrossFit newbie? We are excited to have you! We invite you to try CF5F out with a free class.
After your free class, the usual progression for beginning CrossFitters is to join our OnRamp program which is specially designed to teach you the basic movements that you will use in classes.
If you're joining us from another box, welcome! Please register for your first class here. In order to provide safe, superior instruction we limit our class size to 8 members per coach, so make sure to register if you plan on attending a class!
Meet Our Trainers!
Our members love that our class size is limited to eight members per coach!
CrossFit Five Flags' training staff is highly motivated to help you achieve peak functional performance. Read more about our skills and commitment to excellence here.
Active Duty Military Discount
CrossFit Five Flags is just 17 minutes from NAS Pensacola.
We are proud to offer a discounted rate to our active duty members.
Check out our other discounts here!
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