Boxing can increase indurance, strength, and speed.

Our Boxing Workout consist of:
1. Jump Romping
2. Heavy bag
3. Speed Bag
4. Running
5. Shadow Boxing
6. ETC..
Boxing combines power, speed, agility, indurance, strength into one. if you’re not looking to become a boxer, you can use boxing as a cardio or even as a self defense class.

Join Us every Thursday at 7:30pm
nonmembers: $15
members: $10


Habitual behavior usually goes unnoticed in the person doing it; it’s a routine, something that happens unconsciously. Because of this, breaking a bad habit can be all the more difficult. Step one, acknowledge the behavior. Here are 21 bad habits that could be keeping you from becoming a better CrossFitter.

1. Placing too much focus on others
Focusing on others instead of yourself can impact your performance in many ways. For one, there is no use in wasting energy getting down on yourself when another athlete does well on a movement you struggle with. Everyone has weaknesses and everyone has strengths. Second, stop worrying so much about what others think of you. So what if you finish last, make a funny face when you squat or have an unusual grunt when you exert yourself. What’s important is that you feel good about YOU during the WOD. Ya dig? Continue reading 21 Habits You Need to Break to be a Better CrossFitter


Over 10 million humans on our precious planet Earth now practice some form of CrossFit. Of those 10 million, the majority (an estimated 60%) are women. This article is geared specifically for them.

Here are 10 tips that might make your experience inside the box a little bit smoother.

1. Check your pants. Those workout pants might look crazy cute, but will they ride down your butt in a deep squat? Make sure your workout gear fits you well and comfortably. There’s so much to focus on at the box—making sure your butt or boobs stay in their place shouldn’t be one of them.

2. Don’t worry about getting big. Women have far less testosterone than men. To build significant mass you’d have to make it your goal to do so, take supplements, eat a ton and work really, really hard to ‘get big’. If you’re not doing that, then packing on big muscle won’t happen naturally.
Continue reading 10 Tips for the Female CrossFitter


Nonstop Crossfit Summer Camp is just around the corner and its a great way to keep your kids active this summer!

Each week will include daily Crossfit Kids workout, sports, outdoor activities, and field trip.

For more information please call (305)627-5010



Double-unders: You either love ‘em or hate ‘em.

Perhaps some days you’ve “got them”, and other days you don’t. You may consider them a break between other movements during a WOD, or just an annoyance that you have to fight through so you can get back to the bar.

You’re tired of scaling to singles every time the word “double-unders” is written on the whiteboard—but you just don’t know how to break that barrier. You jump higher. Try to focus on timing it just right. Flick your wrists harder. But no matter what, the rope inevitably whips the back of your legs or tips of your toes. What gives?!
Continue reading A Guide to Improving Your Double-Unders


Some athletes and experts swear by ice baths, while others say they’re useless or even detrimental. Hilary Achauer investigates the potential end of the Ice Age.

Maybe CrossFit athletes have a thing for pain. The event is over, they’ve survived whatever crushing test was put before them, and instead of finding the nearest chair, many competitive CrossFit athletes decide to prolong the agony by submerging themselves in a tub filled with ice water.
Continue reading Ice, Ice, Maybe?


You can tell a lot about a person by their hands. Or so the saying goes (or is that feet?). When it comes to the hands of a CrossFitter, one can often see the torn skin and ripped calluses that represent the battle scars of too many pull-ups, deadlifts, kettlebell swings—and not enough attention to hand care.

Here are some tips to keep your hands in the best shape possible:

1. Warm up and mobilize your hands

Shaking—to increase blood flow to the hands and improve circulation
Finger Waves– Start by curling the fingers into the hand into a tight fist and then in a wave extend them. Then wave the fingers closed into a fist and curl the fingers in and extend them.
Finger Circles—Circle the fingers (and thumbs!) in both directions
Continue reading Take Care of Your Hands