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SOUTHERN PINES CROSSFIT

“I didn’t choose the thug life,
the thug life chose me.”
– Tupac Shakur

WE WELCOME YOU TO

SOUTHERN PINES CROSSFIT

A COMMUNITY OF PEOPLE

WHO HAVE DEC > EASY

WILL NO LONGER SUFFICE .

Southern Pines CrossFit has been changing lives all over Southern Pines since we were established in 2000. 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 are launching a professional and effective nutrition service for our members. We have added nutrition to our mission statement along with our determination to provide you with an up to date environment, excellence in programming and consistency in coaching throughout the day.
Our new 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.

MOTHERHOOD FITNESS

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.

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