Archive for January, 2023

Mondays are for kickin’ A$$!

January 30, 2023


January 26, 2023

This Saturday, Jan 28, join us at 7am in the beautiful Coconut Grove neighborhood for our weekly run. Bring a friend or a family member – they’ll thank you for it!

Specific meeting spot is across from Greenstreet Cafe, 3468 Main Hwy, Miami, FL, 33133.


January 24, 2023

Just a reminder that next week is BRING A FRIEND week.

Here are some details:

From Monday, Jan 30 – Friday, Feb 3, 2023, you can bring ONE friend to any class you attend that week.  

Make sure to show up 15 minutes before class to give them time to fill out a waiver.

Now here’s even more incentive than just showing off your favorite workout gym and amazing coaches…

Every friend that signs up for WOFB (or FFA), earns you a FREE SPIN of our WOFB prize wheel.  Check out the prizes!!!


January 20, 2023


January 19, 2023

This Saturday, Jan 21, meet us in our favorite garage for another awesome, heart-pounding, sweaty workout!! See you at 7am!

As we commemorate…

January 16, 2023


January 13, 2023

Due to the anticipated drop in temperature tomorrow morning, SOLE SISTERS will be at FIU in our favorite parking garage! Meet us there at 7am!!!


January 11, 2023

SATURDAY – SOLE SISTERS!!! Let’s meet at the Key Biscayne bridge this Saturday, Jan 14 at 7am. It looks like it will be a chilly morning so dress warm! Wear your WOFB hoodie!

SUNDAY – NEW YEAR High Intensity Interval Training! This is a partner workout and BY RSVP ONLY!
RSVP for this Sunday, Jan 15 at 9am for a fun and challenging, high-intensity workout!

How do you reserve your spot??? RSVP BY EMAILING

MONDAY – Martin Luther King Jr. Day special schedule on Monday, Jan 16

9:15 am
6:00 pm

What a way to kick off 2023!

January 10, 2023


1. Age: 43 years old

2. Profession: Owner of Mold Near Me and Business Office Manager at Tony’s Nursery & Garden

3. When did you first start training at WOFB and how did you find out about us? I discovered WOFB over 10 years ago when my friend Flo told me about the amazing results she was seeing from the calendar challenge. I was so impressed that I decided to give the gym a try and signed up for the free month trial they were offering back then. From my first class with Jason, I knew that WOFB was a special place. The coaches, including Lorraine, Edgar, and Coach Che, are all incredibly motivating and have helped me reach my fitness goals. In fact, not only have I continued training at WOFB for the past decade, but I’ve also enrolled my family in the MMA program. WOFB has become more than just a gym to us – it’s a second home where we’ve formed close relationships with other members. If you’re looking to get in shape and be part of a supportive community, WOFB is the place to be!

4. Tell us about your sports & fitness background: I discovered my love for running when I started cross country in Ecuador at the age of 12. I excelled in sprints and relays, and eventually discovered the joy of long-distance running while training at the gym. Since then, I have completed one full marathon and nine half marathons, with my tenth half marathon coming up at the end of this month. Fitness has always been a passion of mine, and I am grateful to continue this journey with others who share my love for it.

5. Favorite Exercise (or type of workout): I love running. Some of my favorites include squats, bent over rows, and kickboxing.

6. Least Favorite Exercise: My least favorite exercise is sit ups. They hurt my back. Lol

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB? First of all, my endurance has improved so much – I can now exercise for longer periods of time without feeling exhausted. I’ve also noticed that my muscles have become stronger and more toned, especially after incorporating strength training exercises into my routine. I’ve also lost weight, which has been a great bonus! And, I’ve noticed that I’m more flexible and have an easier time moving around and performing everyday activities. But, perhaps the biggest change I’ve noticed is in my mental health – I feel happier, less stressed, and overall just in a better place. I highly recommend giving a bootcamp exercise program a try – it’s made such a positive impact on my life!

Congratulations! We are so proud of you….but not surprised! Cristina is the epitome of hard work and discipline and has been since DAY 1. She just recently won our annual 2022 Biggest Loser Challenge, losing 23.3 lbs and 9.92% body fat in 12 weeks! She is a star!!!


January 6, 2023

So before the holidays, we had our week-long CORE CHALLENGE. In short, the challenge consisted of holding the plank everyday for 7 days and recording each session to later share with us. We’ve compiled the data and have a winner:


Liora completed the challenge following both requirements, and even got a little creative with the videos she sent us, adding music and titles. GOOD JOB LI!

Liora wins a WOFB t-shirt or tank top and a WOFB towel!