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Who We Are

CrossFit 954 exists to educate, instruct and inspire individuals of all ages, backgrounds, and fitness levels towards the achievement of their Health, Fitness and Fat loss goals. Our approach is a holistic one incorporating: A Positive Mindset, A ‘Clean’ Internal Body, Supportive Nutrition, Challenging yet Fun exercise and peer and professional support. We accomplish this mission always with Integrity, Honesty  and Passion.



With the exponential growth of CrossFit (currently over 14,000 affiliates worldwide),you can find at least one CrossFit ‘box’ in most communities. Although, the general philosophy and methodology of CrossFit is shared amongst these affiliates, facilities vary as far as coaching, class size, demographics, programming, and the general culture and focus of the community (CrossFit is NOT a franchise). Therefore, it is very important before choosing your box to do your research and choose the ‘box’ that is ideal for the achievement of your goals, understanding that there are many factors to consider. Here’s what you can expect at CrossFit 954:

At CrossFit 954 we believe that quality coaching should be your number ONE priority when choosing a CrossFit program, after all this is what you are paying ‘top dollar’ to receive. Fancy equipment, juice bars and AC are nice amenities, but they are irrelevant if effective and safe coaching is not provided. Our coaches are educated, experienced and able to modify workouts ‘on the spot’ to accommodate all fitness levels and abilities.
At CrossFit 954 we will not let you get away with poor or dangerous movement, but at the same time we will challenge you and make sure you are working hard enough to get results. The owner and head coach of CrossFit 954, Shondelle Solomon-Miles has spent over two decades coaching thousands of men and women of all ages, fitness levels and backgrounds; fitness is her career and not a hobby. Shondelle is certified by all of the credible trainer institutions (ACE, ACSM NSCA, and NASM, NCSF), is a Level 3 CrossFit Trainer (of 4) and she holds her Master’s degree in Sports Medicine from the University of Miami.
Class size is a critical and often overlooked component when considering a CrossFit ‘box’. It is our belief, that even the most knowledgeable and experienced coach cannot effectively give attention to 20+ people at one time. Although CrossFit is usually a group training program, attention to each client should never be compromised. For this reason, CrossFit 954 limits class sizes to 12 to ensure that no one is neglected and everyone receives proper supervision during workouts. Our monthly rates may be slightly higher than other boxes due to this fact, but in order to provide a safer environment and quality workouts, smaller class sizes are essential.
Lack of accountability is one of THE main reasons why most people do not achieve their fitness goals in traditional health clubs and without coaching. At CrossFit 954 we believe that ‘off the floor’ coaching and accountability is MANDATORY in order to keep our clients focused, motivated and committed to their goals. At CrossFit 954 you will not disappear under the radar.  We will make every effort to ensure that you SHOW UP! Sometimes we may reach out via email or text and other times keeping you accountable may require a face to face or phone conversation, but no matter the method, we will not forget about you.
There is a quote that says ‘give a man a fish and he eats for a day, but teach a man to fish and he eats for a lifetime’.  This is a philosophy that we strive to embrace at CrossFit 954.  Our goal is not only to coach you towards the achievement of your fitness goals but also to educate you so that you are empowered with the tools you need to stay healthy and fit for the rest of your life.  We accomplish this via weekly emails, seminars, workshops and face-to face coaching.
All CrossFit gyms should offer a ‘Fundamentals’ or Kickstart’ program before allowing you to participate in group sessions (if you are new to CrossFit).  Many ’boxes’ will conduct these sessions in a group setting, however at CrossFit 954 everyone starts with personal training.  We believe that because everyone comes into our community with different backgrounds, experience, knowledge and limitations it is best to introduce CrossFit in a private setting.  You should have the opportunity to learn at a pace that is most comfortable for you. Also, private training allows your coach to address any fears, weaknesses or physical limitations you may have before entering the group setting.  We have also found that private training enhances confidence before group training begins.  Finally, private training allows us to schedule your three  ‘Kick start’ sessions when you are ready to begin and at a time that is convenient for you.

Results are the main reason why you joined our program. All the factors mentioned above are great, but at the end of the day you want, expect and deserve to see an improvement in your body, your health and in your fitness level. At CrossFit 954 we have the tools you need to be successful in attaining your goals, all you have to do is use them. It is our guarantee and promise to you that IF you consistently comply with our program and follow our coaching, you will get transform and achieve the goals you are seeking



This is not a Workout, it’s a Lifestyle!

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