FAQs

Welcome to the Outer Banks!  Yes, you can drop in.

Class Drop In – $20

Weekly Pass – $60

Membership Info

We offer Basic Training Monday, Wednesday, and Friday at 6:30PM. This three-part series introduces you to the foundational movements of CrossFit and gives you an opportunity to work one-on-one with a coach. This required introductory training will allow you to walk into your first group class feeling comfortable with the basic movements of CrossFit. To sign up for basic training, you can register here, stop by the gym, or email Nate with any questions (nate@rifitnesslab.com).

CrossFit:

In our CrossFit R.I.F.L. classes we focus on the ten CrossFit fitness domains – cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.  In class, participants will use their body weight and various pieces of equipment to perform compound movements and shorter, higher intensity cardiovascular exercise movement throughout the class.

HIIT:

Cardio-driven style of training consisting of bouts of short, high intensity exercise intervals combined with periods of lower intensity active recovery.  Class exercises may consist of running (indoor/outdoor), sprinting, jumping rope, cycling and rowing.  Class participants may use pieces of equipment such as kettlebells, slam balls, medicine balls, dumbbells, TRX suspension straps and more

We offer our traditional HIIT classes and also offer Functional Training.

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Your body is the machine!

R.I.F.L. is based on the concept of “functional fitness”. While you may not find machines here, aside from our rowers and bikes, you will find group fitness classes specifically and consciously designed to increase your overall function, mobility, strength and cardiovascular fitness.

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Class Introduction:  The trainer will engage the class, introduce any new guest and members, and make any important announcements.

Warm Up: Dynamic and static stretches will be performed to prepare the class for the upcoming workout.

Mechanics and Movement Introduction:  The trainer will communicate, demonstrate and request the class to demonstrate the programmed movements for the day prior to class.

WOD:  The actual workout of the day can vary daily and can last 15-45 minutes in duration.

Cool Down:  Static Stretches may be suggested by the trainer and/or a “ROMWOD” (Range of Motion Workout Of The Day) may be given as a cool down/stretching option.

Yes!  We have a men’s and women’s locker room with two showers each.  We also have three outdoor showers.

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We always can offer modification for all movements and classes.

Yes!  We offer discounts to county employees, first responders, military, veterans, teachers and students.  Interested persons can sign up at the gym.

Wear layers and be prepared to do indoor and outdoor classes.  Please wear comfortable workout appropriate clothing, sneakers and bring a water bottle.