CROSSFIT

Pepper Fitness is the home of CrossFit Port Royal Sound. CFPRS has a philosophy when it comes to fitness.  There are no shortcuts on the road to success (or fitness) in this case and we believe in teaching people the importance of longevity.  CrossFit is an amazing training mechanism if it is applied right and CrossFit Port Royal Sound has perfected the “Art of CrossFit”.

Pepper Fitness brand of CrossFit is a strength based program with an emphasis on efficiency and mastering movement which all equate to getting very fit.

Dynamic Warm-up

Our standards for coaching are the highest around and each class consists of a “Coach-led” Warm-Up and Mobility sessions.

Strength/Skill

Our program template includes ample time to work on Strength or Skills during a 60 minute class.

Conditioning

Program with an emphasis on efficiency and mastering movement which all equate to getting very fit

WHY IS CROSSFIT UNIQUE?

One of the things that makes CrossFit unique is that it addresses the fact that the fitness needs of an “Average Joe” are identical to that of a top athlete – the only difference being intensity (speed & weight) and volume. In all cases, the best results come when training included functional movement (that which replicates real life movement), at high intensity and with constant variety. Any exercise program that meets these three criteria can be considered “CrossFit,” from shoveling dirt, hauling rocks and cutting down trees to weightlifting, pull ups and sprinting.

We are happy to talk with you more about our program! Email us and we’ll get back to you within 24 hours.

Plans and Pricing

CrossFit Prep

Beginners Course
$200/5 Sessions
  • 5 (30 minute) Personal Training Sessions
  • Body Composition Scan
  • Learn the Foundations of CrossFit
  • Intro to Nutrition Handbook
  • Goal Setting
  • 2 Week CrossFit membership

Limited CrossFit

12 classes /month
$130/month
  • 12 Group Classes
  • Coached Class
  • Athlete Tracking Software
  • RomWod/Yoga
  • Goal Setting
  • Must Complete Prep Course

Unlimited CrossFit

Unlimited Classes
$145/month
  • Unlimited Group Classes
  • Coached Class
  • Athlete Tracking Software
  • RomWod/Yoga
  • Goal Setting
  • Must Complete Prep Course

Wellness Membership

CrossFit + Nutrition
$199/month
  • Unlimited Group Classes
  • Monthly In-Person Nutrition Follow-Up Visit
  • Bi-Weekly Email Follow-up & Food Log Review
  • Athlete Tracking Software
  • RomWod/Yoga
  • Goal Setting
  • Required: Complete Individual Nutrition Package or Challenge First
  • Must Complete Prep Course

What Our Clients Are Saying

Don’t just take it from us, let our clients do the talking!

“I have been doing Crossfit for a while, the atmosphere that this provides is simply amazing. I love this place!!”

Brent Acree

“Dropped into the gym over the Thanksgiving Break. This is a phenomenally equipped and staffed gym. I drop in 20-25 times a year and this is the BEST gym I’ve ever visited. My wife and I were immediately made to feel a part of the membership and the staff and other athletes made us feel very welcomed. We will certainly be back!”

William Dyson

“After doing Crossfit for 4 years at a different location I then stopped because that location closed… I always missed it and joined Port Royal a few years later to find that Port Royal is an even better experience then my first location… they have great coaches and understand everyone’s abilities & don’t push things on anyone who doesn’t want it… ”

Jeff Smith

Frequently Asked Questions

I am coming to CrossFit Port Royal Sound and would love to drop-in. Can I and how much does it cost?

CrossFit Port Royal Sound loves drop-in guests. We do not charge for a single day drop in. We just ask that you buy a tshirt.

I can’t do CrossFit because I don’t want to aggravate back or neck pain from previous injuries.

Numerous clients of ours have come through the doors with previous injuries or tweaks and found relief from the pain by strengthening the muscles around the problem area. All to often people neglect exercising their low back due to fear of injury. Because of this they end up deconditioned, weak, and more susceptible to injury in the future from minor mishaps, which is usually what happens. Taking part in CrossFit will provide you a buffer so that you are less susceptible to these kinds of injuries. The movements and workouts are all completely scalable allowing anyone to take part.

Since you don’t follow the CrossFit.com programming, what are your goals when programming for the gym?

CrossFit.com provides excellent programming. At CrossFit Port Royal Sound, we take the same approach with constantly varied movements and workouts. We choose to offer workouts that may be more easily scaled in group settings and address some of the needs/desires of our community. You are guaranteed to have one day/week be heavy loading to help address strength demands. We also like to provide people with a longer workout each week so they can get their “endurance” bug fed. Another approach that we have is to address weaknesses the gym may have as a whole. Things like overhead squats, Olympic lifting, or basic technique with bodyweight movements. Our philosophy is the same as HQ (constantly varied, functional movement at high intensity). We just try to meet some more specific needs of our community.

Can I get a good workout in under 30 minutes?

Yes, this is absolutely what we believe in. More and more research shows that shorter duration/higher intensity workouts yield higher benefits/results. Basically, it just boils down to hard work. But the truth is, the longer the effort the lower our intensity. If you run 10 miles your intensity (power output) will be lower than if you run multiple 400 meter sprints. CrossFit Port Royal Sound does go beyond 30 min on occasion, but the majority of our workouts are shorter in duration. If you have a shorter workout, you can work harder by nature which can lend to a better response, especially combined with the movements we do. No matter who you are or what workouts you do, without hard work you will not receive results, which is why we encourage you to work to the limits of your physiological and psychological tolerances.

I am afraid I will get too big and bulky?

In order for people to get bigger, especially women, there are two things that you would have to make a concerted effort to do. One: pick up very heavy weight on a frequent basis. This is not something we do. Yes, we are very much concerned about your strength and we do lift heavy some days. But this is not our main focus. Two: eat an extremely high calorie diet. For most to gain productive muscle mass takes quite the effort in eating the right foods in a high amount. This is also something that we do not focus on. The majority of the workouts we do provide your muscles with more contractile potential and not hypertrophy (muscle mass).

I have heard you can get hurt doing CrossFit, is this true?

You can injure yourself in any activity, but CrossFit is safer than many activities people perform every day. We like to work with people in 3 stages. First: mechanics (learning how to do the movements with correct technique), Second: Consistency (the ability to do the movements over and over again with safe and relatively efficient technique), Third: Intensity (the speed at which you do the movements). One does not come before the other. We always start with Mechanics.

I have to get in shape first before I start?

This is a common misconception. The most elite athlete can come into the gym and find a workout challenging. You will never be “fit” enough. That’s why we are here and offer scaling options for each individual so that you can thrive in each workout on a personal level. Fitness is a lifelong journey, we are never really “there”.

I have heard CrossFit is really hard, is this true?

CrossFit is as hard as you make it. We encourage people to push to the limits of their own tolerances but only you can make the most out of your own workouts with the amount of work you put into them.

I have to admit, I just follow your blog and then do the workouts on my own, is this okay?

You could just follow our blog, but you would not get the quality of teaching from our certified trainers. Most people are not taught how to move correctly and don’t know how to teach themselves. You are automatically making yourself more susceptible to injury and leveling off in your gains by trying to do this on your own. It is also infinitely more fun when you are encouraged and held accountable by a group of your peers. Plus you won’t have someone cheering you on in your basement or local gym, like you have at Crossfit Port Royal Sound.

Don't Be Shy

If we didn’t answer all of your questions, feel free to drop us a line anytime.

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