Crossfit Greenville

Harold’s reaction when the coach says “only 30 more seconds.”

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Zion has a way of making everything look cool. Shades, shorts and bar muscle ups…having a day 💪

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“She has good genetics.”

It’s common to see a fit person and immediately default to thinking they have an unfair advantage like “good genetics.”

What most people don’t think of is the consistent adherence to a lifestyle of training and eating that creates a fit body as a byproduct.

There are no shortcuts. Each person may be starting from a different starting line, but the most important thing is to get started and then consistently keep going.

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Brick by brick 🧱

Building fitness is a long game. Focus on hitting a minimum number of workouts each week (this is your standard). It will compound over time in the direction you’d like to be now. Impatience and the “all-or-nothing” mentality will get you too wrapped up in your end goal. Learn to love the process and focus on punching that time clock.

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What’s your favorite lifting movement?

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The Rule of 100:

If you spend 100 hours per year in any discipline,

(which is only 18:00 per day)

you’ll be better than 95% of the population in that discipline.

Consistency is everything.

— Jade Bonacolta

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“The advanced level is the mastery of the basics.”

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“When you choose the benefits of an action, you also choose the drawbacks.

If you want to be an author, you can’t only choose the finished novel and book signings. You are also choosing months of lonely typing. If you want to be a bodybuilder, you can’t only choose the fit body and attention. You are also choosing the boring meals and calorie counting.

You have to want the lifestyle, not just the outcomes. Otherwise, it doesn’t make any sense being jealous. The results of success are usually public and highly visible, but the process behind success is often private and hidden from view. It’s easy to want the public rewards, but also have to want the hidden costs.”



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The secret is there is no secret.

- Consistency over intensity
- Progress over perfection
- Fundamentals over fads

Over and over again.

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Our six month consistency club is a wrap for 2024! Cheers to the 20 athletes who found a way to prioritize consistency in their fitness for the first half of this year. Each athlete has earned an exclusive club tee that will be given out at the end of this month in a fun ceremony towards the end of this month! This is where we will draw the winner of a six month FREE membership at CrossFit Greenville. More details will be released shortly!

Jenna Decker (136 classes)
Somer Hill (126 classes)
Carroll Hightower (121 classes)
Erica Tyson (119 classes)
Jess Danison (115 classes)
Wayne Flint (115 classes)
Neil Brewer (110 classes)
Marybeth Eason (109 classes)
Tim Miller (109 classes)
Mandy Dockendorf (107 classes)
Andy Di Mattina (105 classes)
Matthew Peterson (105 classes)
Trey Robins (105 classes)
Zion Streeter (105 classes)
Zaidat Badiru (104 classes)
Audra Cox (101 classes)
Cold McCord (101 classes)
Jeff Sterling (101 classes)
Keith Williams (101 classes)
Keely Spruill (100 classes)

“Surround yourself with people who have the same goals as you. Rise together.”

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The Paul’s always bringing the positive vibes to class 💪

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[Rings Rows] Not just for scaling folks…

Pulling needs to be varied beyond hanging from a pull-up bar. It’s why we rotate in horizontal pulling weekly.

Strong Back = Healthy Shoulders

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Comment what Coach Adam is thinking ⬇️

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Best cure for a case of the Mondaze:

Go workout with your friends and unplug from life for an hour 💪

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Running into CFG KIDS Summer Camp like…

Camp starts THIS Monday! June 24-28, 9am-12pm, ages 4-12. Registration is still open, click the link below or in our bio.

Camp includes:
- Daily skill sessions
- Workouts
- Snacks
- Nutrition lessons

Our goal is that every camper learns how strong they are (mentally + physically) and find a love for fun fitness! 🍉☀️💪🏋️‍♀️

https://docs.google.com/forms/d/e/1FAIpQLSeOt9TCYlX18gL4Yd2Z5e6Pgrjaq2U_xkp4EnWdANF_GsO9uA/viewform

The minute that you allow the mindset of “the gym will be there tomorrow” to permeate, the wheels fall off.

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Keith wondering why it takes all of us forever to get that first calorie 😤

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“Life can only be understood backwards; but it must be lived forwards.”

— Søren Kierkegaard

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Happy Father’s Day to all of our strong dads at CFG!

Who else is happy it’s Friday!?

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“Only take feedback from those who are playing the game. It’s too easy to boo from the sidelines.”

—

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Form follows function.

In CrossFit, we train movements (not muscles).

Mixing free weights, bodyweight and cardio movements in a variety of ways delivers incredible results.

Come down and let us show you how 😎

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Back pain sucks.

Build your butt, hamstrings and lower back while improving mobility and core stability.

Strength is a great buffer against pain and injury 💪

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We’re rolling into the final month of our six month consistency challenge for 2024! Five athletes have already clinched their spot in the consistency club. There are 14 athletes on pace to finish June over the 100 class mark and six athletes who will need a strong final push to be the comeback kids of this challenge.

Just a reminder of how the game is played:
* You must complete 100 classes between January and the end of June (open gym counts towards attendance).
* All qualifiers will earn a Consistency Club shirt and be eligible to win the six month free membership!

Clinched
* Jenna Decker (112 classes)
* Sommer Hill (103 classes)
* Erica Tyson (101 classes)
* Wayne Flint (101 classes)
* Carroll Hightower (100 classes)

On Pace
* Jess Danison (99 classes)
* Marybeth Eason (95 classes)
* Tim Miller (92 classes)
* Zaidat Badiru (92 classes)
* Neil Brewer (89classes)
* Andy DiMattina (88 classes)
* Keely Spruill (88 classes)
* Matthew Peterson (88 classes)
* Mandy Dockendorf (87 classes)
* Trey Robbins (87 classes)
* Jeff Sterling (86 classes)
* Jeremy Borrelli (86 classes)
* Travis Albea (85 classes)
* Audra Cox (84 classes)

Comeback Kids?
* Jill McGlohon (82 classes)
* Zion Streeter (82 classes)
* Cole McCord (81 classes)
* Keith Williams (81 classes)
* Butch Fleming (73 classes)
* Don McGlohon (73 classes)

Raise your hand(s) if you’re excited for the weekend!

Starting and finishing the week with a solid workout is a great way to enforce consistency in your routine. Make it a nonnegotiable, even if you can’t get to the gym. Do push-ups, air squats, burpees or just go for a walk/jog.

Strengthening the habit is 🔑

Start your engines 💪

CFG biker gang gets together weekly for some fitness and fun!
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Coaching ⬇️
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Taking a group workout and adjusting it to each individual and their ability to maintain the goal of the training.
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Teaching movement, breaking down skills into progressions and reviewing techniques daily.
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Correcting form and adjusting range of motion to fit the individuals flexibility.
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Most importantly…having a person who cares about you, your goals and your well-being.
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The equipment and space is great, the programming is important, but the coaching sets the tone for the community and everything that makes a gym great.

We are so excited for Murph 2024!! The workout will be on Saturday, May 25th - doors open at 7am! Please check out the full timeline below.

We will be closed and all classes are canceled on Monday, May 27th.

To register for a rig space/workout station for this Saturday, please visit the link in our bio!

Timeline:
7:00 Doors Open
7:10 Whiteboard Brief
7:15 Group Mobility
7:20 Heat 1 Warm-up
7:30 Heat 1 starts Murph
7:50 Heat 2 Warm-up
8:00 Heat 2 starts Murph
9:00 Cereal Bar + Coffee + Mimosas

We can’t wait to see you guys Saturday and honor Michael Murphy!

Give the mid back some love to keep the shoulders healthy and happy 🤙
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