CrossFit Rehoboth is a full scale strength & conditioning gym located in Rehoboth Beach, DE. CFR is owned and operated by Troy Selph and Jessica Perez-Beebe, both of whom are experienced certified CrossFit Trainers with a passion for fitness and nutrition.
Our goal is to provide members with hands on quality coaching and mentoring in a motivating and enjoyable atmosphere where dedication, desire and determination are rewarded handsomely with functional fitness.
Our Gym
We are a “minimalist program” and this is reflected by the functionality and limited number of our exercises and the simplicity of the equipment we use compared to most commercial gyms. Our gym is equipped with free weights, pull-up bars, gymnastics rings, parallettes, plyometrics boxes, medicine balls, kettlebells, Rowers, glute-ham developers, climbing ropes, and jump ropes.
Our Classes
Training takes place in small groups. Group training offers a high level of personal attention with the addition of positive peer influence. Natural camaraderie, competition and fun of sport yield an intensity that is unparalleled and cannot be experienced in one-on-one training.
How Does a CrossFit gym differ from a regular Globo gym?
CFR caters to Everyone – Beginners, Elite athletes, Seniors, and Kids.
Read Class Details for more information
All CrossFit gyms are not the same!
CrossFit affiliates are popping up all over the place. There are now thousands of CrossFit affiliates in the world, but not all of them share the same experience, commitment, and integrity. Just as all trainers, hair stylists, doctors, and lawyers vary in education, experience, and commitment, so do CrossFit gyms and coaches. Do your homework, and make sure that you are investing your time and money into a quality program with qualified coaches.
How We are Different: Some gyms sacrifice real coaching for numbers. We don’t! At CFR we average one or two coaches per 8-10 members because we’re not running an aerobics class; we are running an athletic program. If a class is so big that we can’t assess every single person’s form during the wod, then we aren’t doing our job, and you are wasting your money.
Our first priority is coaching members, not simply enrolling members. We are here to help you learn skills & perform movements (really well) that you once thought were impossible like olympic lifts, climbing a rope, getting your first pull-up or muscle up. Yes, EVEN GIRLS!
CFR coaches are sticklers for safety & efficiency. More is not always better, and it is our job to hold you back where necessary and to constantly demand proper form. We take pride in our coaching so we do our best to pay attention to each and every member during every single workout.
Did you know? CFR coaches were among the first to be CrossFit certified in Delaware? Owner Troy Selph was one of the first two people, in 2005. And owner Jessica Perez-Beebe started the first Sussex County affiliate from her garage in 2008, CrossFit RBB.
How to Know if You’re Getting Quality Coaching:
If you can answer yes to a majority of the following questions, then congratulations, you are investing your money in a quality CrossFit program.
- Do your coaches (or did your coaches) progress you slowly into CrossFit wods, focusing on skill & technique for weeks, even months, while slowly introducing exercise intensity?
- Do your coaches regularly coach the major Olympic Lifts – Clean, Jerk, Snatch?
- Do your coaches regularly incorporate the Burgener warm up? The Russian Gymnastics warm up?
- Do your coaches regularly coach you in the following gymnastic movements (or modifications & progressions): Ring dips, L-sits, Hand stand push ups, Rope climb, Muscle up?
- Do your coaches lead you through a skilled warm up prior to every wod?
- Do your coaches pay close attention to your form and technique during every wod, making adjustments when necessary?
- Do your coaches incorporate mobility wods, stretching, and soft tissue work in all wods (pre and post)?
- Do your coaches emphasize rest, recovery, and sleep?
- Do your coaches educate you on the signs of over training?
- Do your coaches encourage a healthy (mainly Paleo) diet?
- Do your coaches show a genuine interest in your health and progressions, and regularly request and respect your feedback?
- Do your coaches constantly provide form & technique feedback, corrections, and education?
- Do your coaches regularly inquire about injuries, soreness, illness, etc. prior to taking your through a wod?
A quality CrossFit program that is well coached will incorporate all of the above elements, not just a tough wod.
