Learn About Our Gym

Why CrossFit workouts

CrossFit workouts are comprised of constantly varied functional movements (like pushing, pulling, squatting, lifting, and running) executed at high intensity. At Crossfit Five Flags, you will not find any machines – instead, you will find kettlebells, barbells, medicine balls, sleds, and tons of open space for running, jumping, lifting, and throwing. The workouts themselves are completely scalable, which means that a new participant and a CrossFit veteran can complete the same workout with changes in load and intensity. CrossFit workouts will deliver phenomenal fitness in and of themselves or as a complement to your sport-specific training regime.

Our fitness programming aims to improve your capacity in ten recognized fitness domains: cardio-respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. The result is comprehensive physical fitness and restored vitality.

Is CrossFit Right for Me?

If you are someone who:

  • Is looking to get in shape but can’t face going to a gym
  • Has lost interest in your gym routine
  • Thinks you don’t have time to exercise
  • Is looking to get faster or stronger in your sport
  • Is looking for accountability
  • Is no longer seeing results with your current training regime, OR
  • Just plain wants to look good in a bathing suit


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Then CrossFit is for YOU. Every training session is designed to improve one’s skill, strength and work capacity in a measurable, observable and repeatable way. Our program is a evidence based fitness program, and we track all performances. This is very objective and honest. You get see your progress week by week, month to month as you get stronger and fitter.  Because our workouts are often no more than 45-60 minutes long they can fit into even the busiest of schedules. Perhaps most importantly, since we opened our doors in January 2009, our athletes have seen dramatic changes in their speed, strength, and performance. NOTE: Free session is a Group Training Fitness Session and we do not do Body Consultation.

Finally, CrossFit is FUN! Our coaches and participants are welcoming, supportive, and committed to creating an environment where everyone can succeed.

Our Coaches

CrossFit also differs from your typical gym program in that all of the workouts are done in a coached environment where proper technique is highly emphasized. The coaches at CrossFit Five Flags are not typical gym-style personal trainers – CF5F coaches are certified professionals who are committed to helping each client achieve and exceed their fitness goals in a fun and supportive environment.

Our Community

CrossFit Five Flags is not just a gym – it’s a diverse community that includes members of our military, full-time moms, doctors, lawyers, nurses, fire fighters, business executives, elite athletes, kids, and retired grandparents. The community here aims for excellence inside and outside the gym. We are supportive of one another and always encourage each other to work hard and give each workout our best effort. Regardless of your background or your current fitness level, you will benefit from the coaching and community at CrossFit Five Flags.

Click or call (850) 572 6879 for a free fitness evaluation today!