South Hall CrossFit

Brave women are not born from comfort zones, they’re made in the fire.

Become your Greatest of All Time.
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Are you completely unhinged when it comes to Summer Cookouts?🫣

Backyard BBQ’s can create “all or nothing” mentalities when it comes to setting goals ands sticking to them. So how do you navigate this?!

Focus on protein first, and bring your own healthy side!

Bringing a side that you know is a healthy option can help you stick to your goals and also allows you to spread the wealth with friends!

Our favorite cucumber salad is a great side dish to bring to your next backyard party! Comment cucumber below or find the recipe through the link in our bio.
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Happy New Member Monday! Help us welcome Vivek & Saathvika to the Family!

👏👏WOO!

BSF🌟

Alyssa Rives is a bright spot in every class she attends at South Hall Crossfit. Walking through the doors with a smile permanently affixed to her face and a personality that makes being friends with her just so easy.

Alyssa is not showy or boastful, she doesn’t need to be. Her strengths are hard to hide. As a former gymnast she truly shines when some of the more difficult movements are programmed for the day. Legless rope climbs, strict ring muscle-ups, anything handstand related, it doesn’t matter she’ll leave us in awe with her ability to make them look so flawless!

One of the many things that make Alyssa such a powerhouse inside of the gym is what she does outside of it. Being a Physical Therapist she prides herself in focusing on perfect movement patterns and strength and conditioning for health in the long haul of life.

She values hard work and practices what she preaches. Having had 5 knee surgeries from a lifetime in athletics, she’s not shy about overcoming adversity. She’s just as dedicated to her own health and fitness as she is helping others feel good again.

If you want to get Alyssa really talking though, ask her about her family. Her husband Cole and their daughter are the real bright spots in her life. Fitness runs deep with them as well, are you shocked?!😜 At only 2 years old we hear her daughter could teach us all a gymnastics lesson!

Fun fact: she and her husband competed on American Ninja Warrior ( for the fans, it’s Season 13 Episode 3🤩). Talk about a !!

We love having this rockstar as a part of our flock. Although she’s a powerhouse all on her own, we’re so glad she chose our Team; a Team is something you belong to, something you feel, where you’re never alone, because Ducks fly together.🦆

Pollo Asado & Veggies🔥 What's the recipe?! I'm glad you asked!

This week's recipe spotlight brought to you by .co! 🥩 We love them for so many reasons! Restaurant quality meats, ready to go when you are.

Add your favorite veggie and starchy carbohydrate and you've got a perfectly balanced, but still flavorful meal! No more bland chicken breast or tilapia. How boring. Sticking to your goals while saving time and still having a bomb meal is the new flex.🚀

Click the link in our bio to enjoy an exclusive 25% off your first order. Plus, get an extra $15 off when you use code SouthHallCF at checkout! 💸

Say goodbye to mealtime stress with Just Meats - you won’t regret it! 🙌
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How many summer parties, lake days and backyard BBQ’s have you already attended this summer? And how many of those have included your favorite adult beverages?🍹🍻

We’ll ask the hard question 👉 Is your alcohol consumption in line with your goals of becoming the best version of YOU?🤔

According to the Dietary Guidelines, alcoholic drinks in moderation looks like —up to one drink per day for women and up to two drinks per day for men.

▪️ Adding alcoholic drinks to your daily routine means excess calories which can be stored as fat.

▪️ Replacing food with alcoholic beverages may lead to muscle loss and malnutrition.

▪️Drinking alcohol impairs judgment which may result in problematic eating behaviors.

So how do we still enjoy a drink without sabotaging our goals?

▫️Choose drinks with little added sugar.
▫️Maintain boundaries for yourself.
▫️After each alcoholic drink, have a glass of water.
▫️Don’t drink on an empty stomach.
▫️If you don’t want to drink in social settings, don’t!
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Happy New Member Monday! Help us welcome Kelsi to the Family!

👏👏WOO!

Humble. Hungry. Helpful. Happy.

There’s a reason you can feel the soul of South Hall Crossfit as soon as you walk through the doors - it emanates from Coach Alec. We can all agree that he can wipe the floor with any of us in a WOD and thrives in a good challenge. What most don’t see is the painstaking work he puts in behind the curtain on himself, consistently chasing 1% [BETTER] every day in all facets of life.

He leads from the front, never delegating a task he wouldn’t/hasn’t done himself. Truly building his empire brick by brick, that’s the expectation he sets for greatness. And greatness is what he brings out in all of us. His natural ability to make you feel valued leaves you believing you can conquer the world. Without realizing it, Alec empowers every person he comes in contact with. His legacy includes creating an environment where people leave happier than when they entered - the Best Hour of the Day. Just like the Mighty Ducks said, “when the wind blows hard and the sky is black, Ducks Fly Together”. You’re never alone in struggles of life at SHCF because Coach believes in family. And in family, we all stick together.

As you can imagine making friends isn’t hard for Coach Alec. All the ladies love him, the kids think he’s the coolest, but his Bro-Gang loves him the deepest! We think even Lauren would say so 😜 As a man of few words but many adventures, his greatest adventure comes now in raising his family. We know this next generation will continue to put good into the world with the momentum that he’s created.

Happy (early) Birthday Coach! We hope your day is full of smoked meats, music on shuffle, Lucky Goat Coffee, and a little less distractions! Thank you for seeing the potential in each of us when we can’t see it ourselves.
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When you’re nervous outside of your comfort zone remember this:

It feels scary because it’s unfamiliar, not because you’re incapable.

Become your Greatest of All Time.
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Happy New Member Monday! Help us welcome Jarhony to the Family!

👏👏WOO!

🌟Happy Birthday Keith!! We couldn’t let your actual Birthday go by without having you as our Bright Spot Friday Athlete.

Keith is a 9 Year OG Southie, logging 1,563 classes and counting! He takes his health and wellness as seriously as his demanding career. Every single day he wakes up and chases 1% [BETTER].

This year Keith added nutrition to his health focus and man has that changed the game. He prioritizes real food, protein, and even eats his vegetables! His cooking skills are unparalleled. If you’re in his circle, you know his love language is cooking for you. If you’ve attended a legendary SHCF Christmas party, you know exactly what we mean! Keith opens his house to host all of us, and whips up homemade personal pizzas. His attention to detail ensures that each and every one of us feels so loved!

Keith is a worker to his core, always chasing his Greatest of All Time inside and outside of the gym. His demanding job comes with a lot of travel and time away from home. Because of this, he works even harder to make sure that his family and friends don’t go unnoticed. He loves his people hard, always willing to help with whatever you need.

This year Keith discovered Pickle Ball and Craft Cocktails. We aren’t sure which he has enjoyed learning and practicing more. He’s gotten many of us SOuthies out on the courts, coordinating the Saturday/Sunday Pickleball Scrambles. In true Keith fashion, inviting everyone and cheering on every player no matter the skill level.

For many, Keith was the first to give you a smile and a welcome as soon as you walked through the SHCF front doors. Always remembering what it feels like to be new, he prides himself in paying forward the warming welcome and encouragement that is the South Hall way. He checks in on you, making sure that no one goes without a partner when it’s time to pair up. He’s the true SHCF Gym Dad!

Keith you’re a true Bright Spot in our lives and we hope your Birthday is as great as you are!

Happy Birthday America 🇺🇸
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Be somebody nobody thought you could be.

Join our community of like-minded individuals wanting to
Move. Feel. Look. Live. [BETTER]

Comment “ready” below or click the link in our bio to get started!
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It’s SUMMER!!! And that means lots of grilling and chilling. But, what’s actually on the menu?🤔

What’s your favorite thing to throw on the grill? Comment below🤘

Whether you are looking to lose weight, gain muscle, or generally improve your diet you should consider your protein intake. But it’s just about how many grams or servings of protein you eat right?

Not exactly.

The type of protein matters a lot more than you think! If you drank protein shakes for 3 meals per day do you think you’d feel satisfied, perform well and build muscle? No way!

Choosing lean protein sources over fattier cuts of meat are lower in calories per serving size and cuts back on saturated fat consumption.

Meats like skinless chicken breast, pork loin, tuna, shrimp, lean beef like filet, or white fish are great options, (Or things like tofu and beans or lentils if you’re a vegetarian).

Benefits of lean protein:
▪️Builds and repairs muscle
▪️Lowers blood pressure
▪️Reduces cravings
▪️Lowers risk of cardiovascular disease
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Happy New Member Monday! Help us welcome Jimmy to the Family!

👏👏WOO!

Happy SHCF Day🔥 We couldn’t imagine spending this time with anyone else in the world.
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Red, White & Blueberry Cheesecake Cupcakes🎆

Sometimes you need a little something sweet for your next party dish. Bite sized and so versatile, these cupcakes are sure to be a hit for America's Birthday!
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Ingredients🍽

▪12 reduced-fat vanilla wafers
▪ 8 ounces cream cheese, 1/3 fat, softened
▪1/4 cup sugar
▪1 tsp vanilla
▪6 ounces fat-free vanilla Greek yogurt, I used Chobani
▪2 large egg whites
▪1 tbsp all-purpose flour
▪8 oz strawberries, hulled and sliced thin
▪8 oz blueberries

Instructions📝

▫Heat oven to 350F.
▫Line a 12 cup cupcake tin with liners. Place a vanilla wafer at the bottom of each liner.
▫In a large bowl, gently beat cream cheese, sugar and vanilla until smooth using an electric mixer.
▫Gradually beat in yogurt, egg whites, and flour. Do not over beat.
▫Pour into cupcake liners filling half way.
▫Bake 20-25 minutes or until center is almost set.
▫Cool to room temperature then chill at least 1 hour in the refrigerator.
▫Before serving, top with fresh strawberries and blueberries.

What's your favorite protein shake flavor?

The first rule of supplements is that they are supplemental to your daily routine, not a meal replacement. When you fall a little short sometimes on your meal goals, a quick protein shake is a delicious and easy addition!

We love the idea of a post workout shake because it’s an easy way to make protein a habit. Most could benefit from having a shake to help you reach your protein goals.

1. Whey: increase lean muscle mass, fast-absorbing, great to have after a workout.
2. Casein: slow-digesting, have at night.
3. Collagen: shown to have benefits with hair, skin, nails, and joints, easily add to food because it doesn't change the flavor
4. Pea: recommended for vegans/vegetarians

Don’t know where to start with protein supplements? Ask a coach what their favorites are! Pro tip: add 1 scoop of 1st Phorm Loop D Fruit to 1 small carton of coconut water. You’re welcome😋
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Happy New Member Monday! Help us welcome Gavin to the Family! 👏👏WOO!

BSF🌟

Happy BIrthday to one of our favorite Coaches, Starla Abernathy! Her Birthday is actually tomorrow, but at South Hall Crossfit birthdays last the whole weekend.

Starla has been an Athlete at SHCF for 6 years, logging over 500 classes!🔥 Health, nutrition, and fitness are big priorities in her family.

She moves a barbell like a dream and works hard everyday to be [BETTER] than the last. Although she’s a fierce competitor, she has one of the softest demeanours you’ll ever come across. As a lifelong athlete, volleyball being her first love, she’s naturally invested in everyone’s success. A true believer of the SHCF methodology of breaking things down to master the basics, she makes sure every single person in her class is safe, supported and has what they need to chase their Greatest of All Time. Just this week Starla did the workout twice, just so an athlete didn’t have to complete it solo!

Outside of the gym Starla beats to the tune of her own drum and we love that about her! She loves to garden and take care of all God’s creatures (even some of the creepy crawly ones😜). She’s the “crunchy”, holistic mama who thrives on everything nature has to offer. She has a unique way of keeping life interesting.

Starla’s main loves are the Lord and her family. She and her husband Brian have two of the sweetest young girls. If you’ve ever seen these beauties, you know exactly who they belong to! Their smiles shine bright and their hearts are full just like their mama (and we guess Brian too🤣). These girls have gotten the best out of their parents, they are kind, smart, and interested in everything. Starla has taught them to value nature and want to know more.

Starla, we hope this trip around the sun has been one of the best! We love the time, knowledge, and care you put into each of us helping make SHCF feel like home!

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What do your snacks look like? 🍽

Protein supports many different things: your hunger, body composition, performance, and your recovery!

Why Should We Add Protein to Snacks??

It helps us meet our daily protein goal.
It helps keep us satisfied and full for longer.
It also helps us snack less!🤔
But how?!

Sugar and carbohydrate heavy snacks like chips, crackers or popcorn don’t fill you up or keep you full for periods of time.

🚨SPOILER ALERT:: This is by design so that you’ll eat more.🤯 Rude am I right?!

Try adding protein to the mindful amount (aka the serving size) of your favorite snack and see if you are more satisfied for longer.

Quick and Easy Protein Snack Ideas:

▪️ Jerky - pair your favorite type of jerky with an apple as a portable snack!
▪️ Eggs - pair a hard-boiled egg with a cup of berries for a quick balanced snack.
▪️ Deli meat - roll up a couple of turkey slices with avocado and enjoy it with a clementine or have a couple of chicken slices on a rice cake with some hummus
▪️ Low sugar Greek yogurt - top your Greek yogurt with some berries and a small amount of nuts
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Happy Dad’s Day, Fatherhood is pretty dope. 🤙

Can we give you 15 FREE home workouts?

No catch. They’re yours for free! Click the link in our bio and we’ll send them straight to you.

When you’re done with the next 15 days, we’ll be here. Let’s set some goals, and devise a plan for your journey towards a [BETTER] you.

Comment Code Word “homebody” below and let’s get this health journey started!👇

Link in bio🔗
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