Our Programs

The Striking Training

The Striking Training teaches how to increase overall fitness, core strength, and rotational speed and power by incorporating striking drills into CrossFit workouts. Striking movements are some of the most functional core movements because punching and kicking with true power, speed and accuracy require people to utilize their entire body. This is why fighters are some of the most well conditioned and powerful athletes in the world.

CrossFit Weightlifting

CrossFit Weightlifting is about learning, studying and practicing the two basic lifts. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to your strength training. These lifts are indispensable to CrossFit programming, and expert coaching is a powerful advantage.


CrossFit is a lifestyle characterized by safe, effective exercise and sound nutrition. CrossFit can be used to accomplish any goal, from improved health to weight loss to better performance. The program works for everyone—people who are just starting out and people who have trained for years.


Barbell Club is a CFRH club comprised of current members looking to improve their Olympic lifting skills and strength training. This club allows members to focus on power lifting or Olympic lifting outside normal class times. SO1BBC, as it is commonly referred to, meets Monday and Wednesday nights at 7:00 p.m. The club is small, only consisting of 12 official spots, and is on a 12 week cycle. BBC is perfect for beginners as well as advanced athletes.

Barbell Club is ran by Brian McMillian who is also a coach at CrossFit RoadHouse. Brian, Who is also CrossFit Olympic Weight lifting and Crossfit Football Certified.

Separate club fees apply and are not included in monthly membership dues. If you are interested in BBC, you may inquire about it by emailing Brian.rejuvenatealabama@gmail.com


Our HCG Bootcamp uses everything that is good scientifically to assist you to lose weight. Using the benefits of HCG, Training and nutrition. We will destroy fat and help you build a healthy metabolism. and make you look great!!!

A fitness boot camp is type of outdoor group exercise class that mixes traditional callisthenic and body weight exercises with interval training and strength training. While there are a variety of styles of fitness boot camps, most are designed in a way that pushes the participants harder than they’d push themselves and, in that way, resemble a military boot camp.

During the 6 week class, you’ll probably get up early to run sprints, perform lots of push ups and various forms of plyometric and interval training with little rest between exercises.

These fitness classes have grown in popularity over the years primarily because they offer a new way to get a low-cost, efficient and challenging workout. They definitely aren’t for every exerciser, but with the right instructor, these fitness classes get fast results and create a supportive and motivational community of like-minded people.


The standard fitness boot camp offers all or most of the following:

A small group environment (6-10 people).
An open public outdoor space such as a park.
Orientation – Your first session should include time for completing paperwork, reviewing the class rules and safety guidelines and performing a basic fitness assessment if that hasn’t been done.

Warm Up – Each session should start with a 10 minute warm up.

Workout – The 30-40 minute workout will typically include:

  • Push ups
  • Plyometric
  • Interval training
  • Squats
  • Lunges
  • Squat thrusts or burpees
  • Speed training with sprints
  • Core strength
  • Team competitions
  • Partner exercises
  • Obstacle courses

Cool down and stretching. The session will end with some gentle stretching and possibly some education and homework.

Fitness retesting. At the end of fitness boot camp, you will typically repeat the original fitness assessment to determine your results.

About RnR

We have the absolute best facility in the state of Alabama, combining Medical Weight Loss and Crossfit. We call this blended program called RnR. CrossFit is constantly varied functional movement executed at high intensity to improve all facets of physical and mental health with a goal of preparing members for improved work and life capacity. RoadHouse now owns and operates gyms in Mobile and facilitates corporate wellness by successfully partnering with several Mobile area businesses.

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