CrossFit Conway

Show up, work hard. That’s all you gotta do!

{levitating barbells optional}

Limited schedule on Labor Day!
5am
9am (childcare available)
4:30pm

We are in the last few days of August- can you believe it?! 3 more check in opportunities for Committed Club 🥇

Lets get it 🙌🏻

Happy saturYAY! Join us for a team workout at 9am 💪🏼 let’s get the weekend started!

We are excited to announce that we are hosting CrossFit Preferred Course: The Gymnastics Course December 7th and 8th.

There is a 15% off early bird discount until Oct 26th - EB15.

🤸Are you a coach and it’s been a minute since you have attended a course? Do you want to learn how to coach gymnastics better?

🤸‍♂️Are you a member who wants to learn more about strength development, core control, and spatial awareness?

This is the course for you.
We would love for you to join us!
https://birdbox.regfox.com/tgc-conway-ar-1224

We are excited to announce that we are hosting the CrossFit Preferred Course: The Gymnastics Course December 7th and 8th.

There is a 15% off early bird discount until Oct 26th - EB15.

🤸Are you a coach and it's been a minute since you have attended a course? Do you want to learn how to coach better gymnastics?

🤸‍♂️Are you a member who wants to learn more about strength development, core control, and spatial awareness?

This is the course for you. We would love for you to join us!
https://birdbox.regfox.com/tgc-conway-ar-1224

The human body is hardwired to conserve energy for survival.

However, success is about expending energy. It’s about getting uncomfortable and doing something different- day after day after day.

Have you been procrastinating getting started on your fitness? Hey- you are a totally NORMAL human.

We remove the barriers to your success:
✅ workout plan
✅ community and accountability
✅ surround yourself with other successful people

Your family and your community needs you to be your best. Time to make it happen! DM us to get started 💪🏼

Our Saturday Mash will be in memory of Lazar. Please join us as we try to honor him the best we know how - with our community. 💔.

🚨 New Cycle Alert ‼️ Hercules 💪🏼 starts tomorrow, Monday Aug 12th.

This 12 week cycle, broken into two 6 week progression blocks, will continue to build on the technical weightlifting work and top end front squat strength we built in Achilles.

We will now start to focus on slightly higher volume strength and weightlifting sets in the 3-5 rep range. Our overarching goal here is to develop a bulletproof base of strength for the coming season - the pre-Open Holiday Season 😳

Strength and Oly Cycle Programming Goals:
-3RM Hang Sn**ch & 3RM Hang Clean + Jerk
-5RM Bench Press
-3RM Back Squat
-3RM Deadlift

Never miss a Monday- 3RM back squat test coming at you!

Have you been watching and waiting to join? Now is your time to jump in as a new cycle starts! DM us 😎

Even if you’ve done your 7 classes for Blackout Week… you don’t want to miss our fun, (very) sweaty Sunday today at 1pm! ☀️

Meet at the Tucker Creek Trail parking lot on Prince St beside Chick Fil A.

WOD was going to be nuggies for time, but reminded us it’s Sunday!

BIG numbers for our 𝙲𝙾𝙼𝙼𝙸𝚃𝚃𝙴𝙳 𝙲𝙻𝚄𝙱 this month! It’s so HOT 🔥 so it should count as double. ☠️
Morgan Curley is our winner for the free T-shirt!
Way to go CFC - keep it up for August.

🎶 Guess who’s back? Back again! Coach Ryan is back- tell a friend! 🎶

That’s right! Coach Ryan Brooks is back on the class schedule. His classes are well run, he is meticulously attentive to details, and he will get you moving better and having a good time doing it 💪🏼

Coach Ryan brings many years of CrossFit experience to the table, as well as experience teaching fitness in the Army- so look out! 👀

Ryan Brooks, CF Level 1 Trainer
Kettlebell RX Level 1 Certified
Certified ARMY Master Fitness Trainer

Welcome back to the team, Coach 🤩

7 workouts and 5 miles over 9 days earns you a free shirt and lots of swagger 🚶🏽‍➡️

Blackout Week 2024 begins this Saturday with a Fundraiser Mash for Abigail and Ty as they prepared for the WheelWod Games! We will have classes Sundays as well- so you have 9 chances to get 7 check ins!

Open gym doesn’t count- gotta make it to class. And the kicker is… the programming is BLACKED OUT too. That’s right- you need to show up prepared for anything! Bring all the shoes! Let’s see how many free shirts we can give away this year!! 👏🏻

🤩 We have TWO athletes heading to the Adaptive CrossFit Games!! This Saturday the Mash will be a fundraiser for Ty and Abigail. Getting to the Games is quite an accomplishment and also very costly. Let’s lighten that load for them as much as we can. 🙌🏻 Abigail Wells Ty Collins Turner

🥁 Introducing… our new Ambassador Program at CFC! Our inaugural ambassadors are:






Our ambassadors will serve as a liaison in our community, bridging the gap especially for newer members as they learn the ins and outs of CrossFit. We all remember our first day- it can be intimidating, you may not know anyone, and you may not have worked out in ten years or EVER!

We chose four members to start, who embody our 3 C’s- Committed, Coachable, and who foster Community. Community is really what makes CrossFit different. It’s what keeps most of us hanging in there during tough times!

You’re not off the hook this time- we have our eyes on quite a few of you for our next round of Ambassadors, who will begin this winter. If you are passionate about welcoming new members into the fold, please let us know! We look forward to further improving the client experience at CrossFit Conway 💪🏼

Check in on those partners- it’s Saturday! 🤠 🤠

Constantly varied functional movements, coached in a community of hard workers. That’s the CrossFit difference!

Come for fitness, stay for the fun, keep coming because we are family 😎

Harassment to get in the gym included in your membership 😜

Traditional CrossFit Methodology has us working out for 3 days, then resting for one day, and repeating.

Of course, this pattern doesn’t fit a regular 7 day week so many of us deviate from the recommendation and take the same days off each week- often Thursdays and Sundays.

What are your favorite rest day activities? Hopefully you’re getting some good time out of the gym enjoying the bodies you work hard for 💪🏼

😎We have several new people on the list this month - way to go CFC! It’s hard to stay committed, especially when it is hot. 🔥
We ask a lot for our committed club. 18 is a lot of check-ins. So be proud that you are on this list - we are!! 😊

We have several new people on the list this month - way to go CFC! It's hard to get 18+ check ins, especially when it is hot. 🔥
Let's keep it rolling into July 😎.

🇺🇸 Our 4th of July schedule 🇺🇸
Thursday the 4th - 8:30am only.
No childcare
Friday the 5th - 5am, 8:30 (childcare), 4:30

Joining a CrossFit Gym will change your life, if you let it.

This is more than weight loss, more than getting “ripped”, more than toning up.

This is revolutionizing your health, from the inside out.

It’s pathological labs turns optimal within months.

It’s bone density and muscle mass improving despite age.

It’s depression and anxiety turning into optimism and confidence.

It’s loneliness turning into connectedness.

We are a family, and we will damn well keep you alive and thriving for as many years as you’ll let us.

Don’t turn away from CrossFit because it might look intimating. It is hard work, and you CAN DO IT 💪🏼

Nice arms are a byproduct but that’s just the tip of the iceberg.

Come try a class, or if you’ve fallen off the wagon- let’s get back on!

Annual hydration post 💦 Here’s how to calculate how much water you need. Also valid for kids, I’d just cut their electrolyte need in half.

Please stay hydrated! And add electrolytes to your water. Ditch the Gatorade with crap coloring and sugar and use a higher quality electrolyte with a good amount of salt. We have LMNT at the gym and there are several other clean alternatives.

For extra potassium, sprinkle some cream of tartar on an orange before or after a wod.

This is to help you not die, obvi, but is also essential for your performance. We lose neurological performance at even low levels of dehydration, making your chance of injury higher (and maybe your score worse 😜).

Stay safe in the heat advisory my friends!! 🥵

Bring us those 12-15 year olds! We are going to have fun this summer ☀️

CrossFit Teens runs MWF at 4pm for 6 weeks, starting tomorrow 💪🏼

Sign up now! Members and multiple children receive a family discount.

Teen class starts Monday! It’s the perfect time to build a base for those fall sports 💪🏼 and it’s always a good time to learn healthy habits, sportsmanship, and effective form!

DM for link 🙌🏻

MWF 4-5pm for 6 weeks

So many strong dads leading their families in health and fitness 💪🏼 We have massive respect for our CrossFit Conway Dads- Happy Father’s Day! 😎

A lot of our dads could also beat their kids/teens in a workout, just sayin’

Running into the second half of the week… literally! Enjoy “Jerry” today- we already have a good handful of PR’s on the board ✅

Summer Teen Series starts in 2 weeks! Now is the time to secure those spots ✅

MWF 4-5pm, all levels welcome. 12-15 years of age! We can’t wait to help foster a lifelong love for fitness in those teens 💪🏼

Class runs for 6 weeks beginning June 24th. Scan the QR code to sign up!

Please share with friends and help get the word out about this amazing opportunity for young people in Conway.

Heading into a test week! Strength tests sprinkled in, a girl WOD, and a lovely cardio Hero wod 🤓

One of the greatest things about CrossFit is that programming is done for you 🙌🏻 you don’t have to think but you DO have to drive there are get out of your car 🚙 🤓

If you’re consistent, it’s going to work 💪🏼 you’ll get stronger and LGN 👀

You guys were committed in May!
7 people on this list are from the 5am class - that is EXTRA committed 😎.
Let’s see how many we can get for June.
Consistency = results 👊.
Camy McKenzie is the winner of this month’s CC tee 🙌🏻.