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1000 Open Gym (TU/TH)**
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1500 Teens (M/W)
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1200/1300 Open Gym
SOUTHERN PINES CROSSFIT
We believe in the CrossFit methodology. We aim to help individuals of all fitness levels, ages and backgrounds to reach optimal wellness through excellence in programming, coaching and nutrition counseling. We place an emphasis on building a community of like-minded people to support each other and our mission.
SPCF's YouTube CHANNEL
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WHITEBOARD BRIEF YOUTUBE VIDEO
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WE WELCOME YOU TO
SOUTHERN PINES CROSSFIT
A COMMUNITY OF PEOPLE
WHO HAVE DECIDED THAT EASY
WILL NO LONGER SUFFICE.
Southern Pines CrossFit has been changing lives all over Southern Pines since we were established in 2011. We believe that nutrition and fitness are not mere hobbies, but a way of life. Our success is in our community. We founded our gym to be a second home for our members. Whether you exercise everyday or you’ve never stepped into a gym before, Southern Pines CrossFit can help shape the new you. Come in and join our SPCF family!
THIS IS HOW WE DO IT...
"Now who's hot, who not? Tell me who rock, who sell out in the stores? You tell me who flopped, who copped the blue drop? Whose jewels got rocks? Who's mostly Dolce down to the tube sock?" -Biggie Smalls
We strive for virtuosity, to do the common, uncommonly well. Our focus is on nutrition and CrossFit and we see people succeed in their fitness goals every day because of it. We are getting stronger, faster and more fit together. At Southern Pines CrossFit we consider fitness a family affair. Come join us and you will too.
Our programming includes constantly varied, functional movements, done at high intensity. It is supported by CompTrain, but customized to reflect our community. We include strength training, incorporate higher-level gymnastics, and test the athletes' endurance through a variety of formats, time domains, and movement combinations. Our program is measurable and yields results, both physical & mental. Lastly, we emphasize the importance of establishing strong mechanics through a variety of progressions & scales before we tack on the intensity component. Whether new to the lifestyle or a veteran, our programing will help you reach your goals and enhance your quality of life.
Inspired by the CrossFit Health initiative, we launched a professional and effective nutrition service for our members. We have added nutrition to our mission statement.
Our year-round nutrition program is based on the macronutrient structure of The Zone Diet, developed by Dr. Barry Spears. We have partnered with a Registered Dietitian and our focus is on a balance of low glycemic starches, some fruit and minimal sugar along with lean meats and fish and plant based sources of fat. We emphasize the QUALITY of macronutrients and not just QUANTITY.
This class is CrossFit with mothers in mind. Every class begins with awareness of breath work which synchronizes diaphragm with pelvic floor. Breath is the key from which all core stabilization takes place and is an essential starting block for movement.
All classes are developed for the pregnant or postpartum mother and are ideal for anyone experiencing pelvic floor dysfunction or diastasis recti.
The program includes basic body weight movements and gradually increases weight and difficulty as mom’s core control improves. Common class movements include (but are not limited to) scaled versions of the following; squat, dead lift, push-up, pull-up, single side dumbbell presses, lunges, and box step ups.
This is a great program for anyone new to the gym or CrossFit. Attention to detail of the core is paramount for all athletes.
"CrossFit Kids is a method for teaching Greg Glassman’s CrossFit to children ages 3-18. Based on the principle of mechanics, consistency and then intensity, CrossFit Kids emphasizes good movement throughout childhood and adolescence. Consistently good mechanics translates to physical literacy, enhanced sports performance and fewer sports injuries for kids. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means consistent adherence to the program can have a positive impact on children’s academic achievement."
(Source CrossFitKids kids.crossfit.com)
Our Barbell Club meets three days a week to focus on either Olympic lifting or power lifting, your choice. This class stands alone with its own strength programming and a workout. It is a separate membership but can be used in addition to CrossFit classes. Come join the fun, learn proper lifting technique and lift heavy things!