About Us

CrossFit 5 Flags

email:
service@crossfitfiveflags.com

phone: (850) 572-6879

address:
4115 Warehouse Lane
Pensacola, Florida 32505

Why CrossFit Five Flags?

Why should you train at CrossFit Five Flags?

In a word, results. Measurable results. If you come in here and work really hard, you’ll get fit really fast.  But CrossFitters don’t measure results and fitness the same way other trainers do, and CrossFit affiliates don’t operate the same way other gyms do.

  1. We don’t require contracts; we prove to you each day that it’s worth coming back. More >>
  2. We don’t leave you on your own to figure out what you’re supposed to do; we work personally with you every time you come in to work out. More >>
  3. We don’t sell our services “a la carte”; we have one flat rate per month that includes unlimited trainer-led workouts and nutrition education. More >>
  4. We don’t weigh you; we encourage you to focus on other measures to track change and improvement. More >>
  5. We don’t do repetitive “isolation” exercises or workouts that focus on one to two body parts at a time; we use functional movements that stimulate greater strength gains, greater power development, and faster fat loss in workout combinations that ensure you will never be bored with your workouts. More >>
  6. We don’t do “cardio;” we do high-intensity interval training that enhances strength and power development, muscle-building, and fat loss.  More >>
  7. We don’t let you quit easily; we call/email/text/write/use a carrier pigeon/hound your spouse, coworkers, friends to contact you until you get back in the gym! More >>

CrossFit = Variety + Functionality + Intensity

Greater strength gains, greater power development, and faster fat loss are achieved because we use CrossFit methodology in our training. The CrossFit definition of fitness includes being trained or skilled in strength, power, balance and agility, flexibility, cardiovascular and muscular endurance, coordination, speed, and accuracy. “The CrossFit model holds ‘fitness’, ‘health’, and ‘athleticism’ as strongly overlapping constructs. For most purposes they can be seen as equivalents” (CrossFit Journal, Foundations). We train all 10 of these aspects of physical fitness using “constantly varied, functional movements executed at high intensity”

  • Constantly Varied – Every time you come in, you will have a different workout with different exercises that focus on the 10 aspects of fitness.  The workouts will vary in movements, workload, reps, time, and their combinations which leads to thousands of unique workouts.  This variety makes the workouts more fun and also keeps the body adapting and improving.  “Benchmark workouts” are repeated from time to time in order to measure progress, which tells us you are getting better.  Measuring this progress isn't subjective, like looking better in the mirror (though body composition will also likely improve), but objective:  you lifted more weight, completed the workout faster, or accomplished more work in a given period of time.
  • Functional Movement – Quite simply, we use movements that you might use in everyday life. If you have to pick something heavy off the ground, are you concerned that you’ll “throw out your back?” We use deadlifts to train that movement and to strengthen the muscles involved in doing it.  If you have to put something on a shelf overhead, do you have the strength to do it?  Overhead presses, push presses, and push jerks will make sure that you are. Do you have difficulty lifting your own body weight to get up off the ground or to climb out of a pool (without the stairs)? Air squats, back squats, front squats, overhead squats, pistol squats, pushups, pull-ups, dips, etc .will improve your ability to do these activities and much more.
  • High Intensity – In the fitness world, “intensity” often refers to a heart rate training zone (light, moderate, heavy, intense), or to perceived exertion (how hard a workout feels to you). Intensity is not subjective.  Our definition of intensity is measured as power.  How intense a workout is can be measured mathematically (weight X distance the weight was moved / time it took to move the weight). In this way, we can see you are working at a higher intensity when you complete a benchmark workout with more weight or in less time, or if you move more weight in a given amount of time. Improved power brings about greater changes in performance than increased strength or improved cardiovascular endurance alone because it elicits the “neuroendocrine response” – a cascade of hormonal responses that ultimately builds muscle, creates greater efficiency in your physiological systems, and stimulates the breakdown of fat while also inhibiting the storage of fat.