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Come on in, we're serving of up some Gulf Coast "gumbo" on this page.
What in the world is that?
It's our own special blend of creative, fun, and extremely difficult exercises we add to the CrossFit mix, enjoy!
Fun in the sun workout
Monday morning wake-up workout
Using heavy partial lifts to build strength
Sandbags, FlexBands, & Body-Weight Workout for the Marines & CF gals
(below)Paul lost 20 lbs in about 21/2 months at our gym.
He's smiling in this picture (maybe because he can still sit up after that workout)
Watch the "big Guy" in action in the video below
Click here for video
El Loco" Workout
Getting ready for Parris Island
Frank's latest Heavy Kettlebell Workout
Do you call this a pre-natal workout? The blonde gal does, she's in her 4th month of pregnancy! Watch her and her buddy attack
this circuit
How this busy doctor stays in shape watch video here
Marine Recruiter staying fit at our gym Click here for video
CrossFit Sparta visits CrossFit Gulf Coast
Barbell & kettlebell circuit: 135lb barbell, 88/70lb & 53/50lb kettlebells, weighted pullups click here
New! slide show from the Southeast CrossFit
Challenge Competition
Click here to watch slide show
High-pulls with 106lb kettlebell (with 22lb weight vest)
one-arm swings with a 106lb kettlebell (Just starting out with this weight)
CrossFit Moms ROCK!!! Don't tell these gals that they are "lucky" to be in shape!
Click here to watch our Cinco de Mayo workout
How busy Mom's stay fit (continued)
Chris attacking the kettlebell circuit
Video of two of the strongest guys I've ever seen! Click here
Click Here to Donate
Click here two watch a great combo using FlexBands, sledge hammers, & shoulder weights These two guys are father & son, now
that's what I call bonding!
Click here to watch a challenging body-weight circuit
Click here to watch a "short circuit" using kettlebells, a 50lb sandbag, & rings
Click here to watch Mike learning the muscle up, plus a little extra
Click here to watch some "fun" moving kettlebell exercises.
Click here to see how a busy doctor stays fit
Wow! Muscle and Fitness Magazine came to check out CrossFit!
Watch some great athletes in action
You might want to turn the volume down for this one! Okay, now click here
Click here to see Rob's workout using FlexBands, etc. By the way I learned these exercises from Dave Schmitz at www.resistancebandtraining.com
Click here to see the "no excuse" gal going for a timed 5K row (Even a year in a body cast didn't stop her!)
Click here to watch our 6:30 am workout
Click here to watch a father & son do a CrossFit workout
Click here for some creative FlexBand & kettlebell exercises
Click here for some more gumbo
Click here for Sled Dawg's "birthday party" workout
Click here for video by Bay News 9
April's friends say she is "Lucky" to be in such good shape. Click here to see how she got so "Lucky"
This gal had major spinal surgery as a teen and has a metal rod in her back She trains hard and doesn't whine! Click here
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