Getting Started

Start with a Free Introductory Class

To begin your training at CrossFit Five Flags, you will start with a free Intro to CrossFit class. You can sign up by contacting us at (850) 572 6879 or by email at

In the Intro to CrossFit class, the coach will explain what CrossFit is, why it’s so effective, take you through a short workout to give you a taste of what it would be like to attend a class, and stick around to answer any questions you may have. Please come ready to work out in comfortable clothing suitable for the weather, and be sure to bring a water bottle and a gym towel. NOTE: We work out both in- and out-of-doors. Our “indoors” is in a warehouse that does not have heating or air conditioning, and we leave the bay doors open so it might as well be outdoors (except when it rains, you won’t get wet).

At CrossFit Five Flags, the training methodology is unlike any other gym class, bootcamp, or fitness program. We implement various tools to help our clients reach their fitness goals, from nutrition counseling to expert coaching on complex movements. Our program is comprised of Olympic weightlifting, power lifting, kettlebells and basic gymnastics movements—we don’t do machines, and we don’t do gimmicks.

We focus our attention on being extraordinarily effective at coaching our clients to move efficiently to realize their athletic potential and achieve their fitness goals as quickly as possible. To ensure that all of our clients are provided with every opportunity to succeed, we require everyone to get started at CrossFit Five Flags in one of three ways: On-Ramp Program, Private Coaching or by Testing Out.


On-Ramp Program

Our On-Ramp Program is designed for the generally active, injury free individual who wants ultimately to train in one of our ongoing group CrossFit classes. In this class, you will be exposed to our movement curriculum in a group format. Movement techniques will be drilled as well as a progressive introduction to the intensity levels that are inherent in our group classes. The On Ramp Program meets 3 times a week for 3 consecutive weeks. Please note, if you have pre-existing injuries or are deconditioned, additional private coaching sessions may be required before moving into our fast-paced group classes. Price $155

Private Coaching: Introduction to CrossFit Series

Are you ready to start doing CrossFit but can’t attend our On-Ramp Program because of scheduling constraints? If so, you can sign up for our Introduction to CrossFit series, which is four hours of one-on-one coaching with one of our coaches. During these sessions, you will work with your coach to build your general fitness base and gain familiarity with our movements with the goal to prepare you to join our fast-paced group classes. You will find the greatest success starting CrossFit with private coaching if your needs or goals include:

  • weight loss and improved body composition
  • extra accountability
  • you have generally been sedentary
  • you are new to exercise
  • you have specific performance oriented goals (triathlon, basketball, etc.)
  • you are pregnant or have just had a child
  • you have an orthopedic injury


Your coach will tailor workouts specifically for your current fitness level and progress you at the proper pace for you. Please note, if you have pre-existing injuries or are deconditioned, additional private coaching sessions may be required before moving into our fast-paced group classes. Price: $160 ($40 per hour)

 Testing Out

If you feel confident and comfortable performing basic gymnastics movements (i.e. pull-ups, dips, handstands) power lifts and Olympic lifts (ie. clean and jerk, snatch, deadlift, squat), you can request to test out of the On-Ramp Program and gain immediate access to our Group CrossFit Classes. Call Us to schedule a time to come in and demonstrate your competence with one of our coaches. We have extremely high standards, so if you are unsure as to whether you are a candidate for testing out, we strongly encourage you to take advantage of our On-Ramp Program or Intro to CrossFit Series. Price: $50 for a 1-hour test. If you think you are a candidate for testing out, please email (include your phone number).


Monthly CrossFit Training

Once you have completed the On Ramp Program, Private Coaching or Testing Out, you can join us for our CrossFit Classes. The classes will consist of constantly varied, functional movements executed at high intensity. Coaching will always be present and the programming is designed to improve your work capacity (aka fitness) as well as strength and other technical skills related to CrossFit and therefore sport or life. Price $125 *Discounts available.






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