CrossFit Greer

☀️ CFG Summer Shirts & Tanks! ☀️

➡️Pre-order yours today through July 7th

🔗 https://foreverfierce.com/collections/crossfit-greer

𝗪𝗵𝗮𝘁 𝗬𝗼𝘂 𝗖𝗮𝗻 𝗖𝗼𝗻𝘁𝗿𝗼𝗹 𝘃𝘀 𝗪𝗵𝗮𝘁 𝗬𝗼𝘂 𝗖𝗮𝗻'𝘁
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We tend to worry about things that are out of our control.
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𝗜𝗻𝘀𝘁𝗲𝗮𝗱, 𝗳𝗼𝗰𝘂𝘀 𝗼𝗻 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂 𝗰𝗮𝗻 𝗰𝗼𝗻𝘁𝗿𝗼𝗹, 𝘆𝗼𝘂𝗿 𝗮𝗰𝘁𝗶𝗼𝗻𝘀 (𝗮𝗻𝗱 𝗿𝗲𝗮𝗰𝘁𝗶𝗼𝗻𝘀), 𝘆𝗼𝘂𝗿 𝗺𝗶𝗻𝗱𝘀𝗲𝘁 𝗮𝗻𝗱 𝘆𝗼𝘂𝗿 𝗲𝗳𝗳𝗼𝗿𝘁.
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𝗪𝗵𝗼 𝗖𝗮𝗻 𝗥𝗲𝗹𝗮𝘁𝗲? 𝗦𝘄𝗶𝗽𝗲, 𝗦𝗮𝘃𝗲 & 𝗦𝗵𝗮𝗿𝗲
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Instead of being super restrictive during the week and going off the rails during the weekend, why not try a little moderation?
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PSA: It's ok to have the occasional treat. Enjoy it, then move on.
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At CrossFit Greer, we live to keep it simple with three core nutrition principles.
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✨ Focus on whole foods first (Eat mostly meats and veggies, nuts and seeds, some fruit, little starch, and minimal added sugar)
✨ Balance macronutrients (Pair protein, carbs, and fats together)
✨ Limit the amount of ultra-processed foods and added sugar.
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Notice how it doesn't say eliminate completely. Instead, focus on moderation.
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𝕎𝕖 𝕒𝕣𝕖 𝕙𝕠𝕤𝕥𝕚𝕟𝕘 𝕒 ℂ𝕣𝕠𝕤𝕤𝔽𝕚𝕥 𝕃𝕖𝕧𝕖𝕝 𝟙 ℂ𝕖𝕣𝕥𝕚𝕗𝕚𝕔𝕒𝕥𝕖 ℂ𝕠𝕦𝕣𝕤𝕖 𝕠𝕟 𝕆𝕔𝕥𝕠𝕓𝕖𝕣 𝟙𝟚𝕥𝕙 - 𝟙𝟛𝕥𝕙, 𝟚𝟘𝟚𝟜 𝕚𝕟 𝔾𝕣𝕖𝕖𝕣, 𝕊ℂ!

➡️➡️𝕊𝕚𝕘𝕟 𝕦𝕡 𝕒𝕥 ℂ𝕣𝕠𝕤𝕤𝔽𝕚𝕥.𝕔𝕠𝕞

Congratulations 🎉 to Matt, Katie, John, Jen & Jordan for qualifying to compete at Fittest of South Carolina. We are incredibly proud of the work & dedication you’ve put in!

📣Cheering you on and sending Good luck vibes for this weekend.

➡️They kick things off today!

Friday Heat Times:
Jordan: 4:48 & 8:06
John: 4:12 & 7:15
Matt: 4:07 & 6:58
Jen: 4:42 & 7:06
Katie is 3:05 & 5:50

Head over to for more details on the competition, how to spectate and check the leaderboard!

➡️➡️➡️Also, will be streaming live! So give him a follow for more details

Congratulations to our May 2024 Committed Club members!!!

A special congratulations to Nadine for being chosen as the winner for May! She wins a fresh pair of Sunglasses & Ascent protein!

The more you attend/participate in CFG classes, the closer you will get to your goals to be your healthiest & fittest self! Make sure to attend class & don’t forget to check in! Our prize for June is from 🤩

🅶🅾 🅵🅾🆁 🅰 🆆🅰🅻🅺 ᴛʜᴇ ᴏɴᴇ ᴛʜɪɴɢ ʏᴏᴜ ꜱʜᴏᴜʟᴅ ᴅᴏ ᴀꜰᴛᴇʀ ʏᴏᴜ ᴇᴀᴛ
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Here are the benefits of walking after meals:
1️⃣ Improved digestion
2️⃣ Decrease in IBS symptoms
3️⃣ Improved blood sugar
4️⃣ Increased endorphins
5️⃣ Increased energy
6️⃣ Mental clarity
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Give it a shot this week, and let us know what you think in the comments!
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ꜱᴛʀᴀᴡʙᴇʀʀʏ ꜱʜᴏʀᴛᴄᴀᴋᴇ ꜱᴍᴏᴏᴛʜɪᴇ
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𝑯𝒆𝒓𝒆'𝒔 𝑨 𝑺𝒊𝒎𝒑𝒍𝒆, 𝑫𝒆𝒍𝒊𝒄𝒊𝒐𝒖𝒔 & 𝑷𝒓𝒐𝒕𝒆𝒊𝒏-𝑷𝒂𝒄𝒌𝒆𝒅 𝑻𝒓𝒆𝒂𝒕
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ɪɴɢʀᴇᴅɪᴇɴᴛꜱ
• 8 ounces of unsweetened almond milk
• 1/2 cup frozen strawberries
• 1 cup frozen riced cauliflower
• 2 tbsp raw cashews
• 1 scoop strawberry whey protein powder
• 1/4 tsp lemon zest
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ᴅɪʀᴇᴄᴛɪᴏɴꜱ
Blend all ingredients & enjoy

Meet the coach Monday!! Let me introduce you to Mr. Jeff Hudgins.

Jeff started CrossFit at the young age of 50 and had not been active or in a gym since his late thirties. He has been married to his amazing wife Angie for 33 years and they have three kids, & just welcomed the first granddaughter to their family! He is the president of their family's industrial electrical contracting business!
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Jeff's goal is to actively help people develop the belief in themselves by instilling self-confidence to accomplish hard things & things that they have never been able to do, or didn't think they are capable of doing; To serve every person regardless of their age or ability. He continues to study, read, listen to podcasts and videos in an effort to continue to learn and be a better coach so that he can contribute to betterment of others regardless of where they are in their journey.
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Jeff wants to "do life" with our members whether it's the good, the bad or the ugly and everyone needs someone that they know they can lean on and trust. He wants to be that person and coach! You can always find Jeff judging at local competitions, or behind the line supporting the community!
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Jeff has lived his best life in his 50s; hitting a 400 # deadlift, running 2 full Ragnar Relays, qualifying for Fittest of SC; and so much more! Jeff is actively studying to take his CrossFit L3 test! Come find Jeff in the afternoon classes working out, coaching and probably helping Jenn with the large ladder. 😜
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It’s been a week since we celebrated Memorial Day!

So grateful for our community that showed up for Murph! Many others took part on different days & dropped into other boxes, so we didn’t capture them!

Proud of those that were able to make time to honor Michael Murphy through the many variations of Murph

The Murph Story⁠ 🇺🇸
United States Navy Lieutenant Michael Murphy, of Patchogue, New York, was killed in action in Afghanistan during Operation Red Wings on June 28, 2005.⁠
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Murphy was the commander of a four-man reconnaissance team of Navy SEALs on a mission to kill or capture a top Taliban leader.⁠
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Dropped off by helicopter in a remote, mountainous area of eastern Afghanistan, Murphy’s team was surrounded and attacked by Taliban fighters.⁠
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Murphy and two members of his team, plus sixteen U.S. military personnel aboard a Chinook helicopter that was shot down during the fight were killed.⁠
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Mike Murphy was posthumously awarded the Medal of Honor for his heroic actions that day, placing himself in the open and exposed to enemy fire in order to make a satellite phone call to get the quick reaction force (QRF) to help save his teammates.⁠
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Murph, as he was known to his friends, loved to do this workout, which he called body armor.⁠
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With a 20 pound weighted vest or plate carrier, run a mile, 100 pull-ups, 200 push-ups, 300 squats, and then run another mile.⁠
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Please join us 🇺🇸⁠
All are welcome 💪⁠
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Class times on Memorial Day 7a, 8a, 9a, 10a
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Join us for The MURPH Challenge on Monday May 27
7a, 8a, 9a, 10a

The Murph Challenge is the official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged. It is also one of the primary means of funding for the Foundation on an annual basis.

For those unsure what Murph is….

It’s one of the most well-known Crossfit® Hero Wods named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan 28th June, 2005 at the age of 29.

He was awarded the Congressional Medal of Honor after his death.

The workout itself consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run, all done consecutively with a weighted vest.

The workout is designed to be a gruelling test of physical and mental endurance.

Whether you scale or RX, join us for Murph on the 27th May 💪🏼 Any & all efforts wanted!

Completing Murph this holiday weekend?

Here are some helpful and easy tips to optimize your nutrition before, during, and after the workout.

Remember, it’s not necessarily about the what, but about the WHY! 🇺🇸

Have a wonderful holiday weekend!

🌟 𝐓𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦 𝐘𝐨𝐮𝐫 𝐋𝐢𝐟𝐞 𝐖𝐢𝐭𝐡 𝐇𝐚𝐛𝐢𝐭 𝐒𝐭𝐚𝐜𝐤𝐢𝐧𝐠! 🌟⁣
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New habits are hard to form 🤔 We have the best intentions, but sometimes they just don't stick!
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This is where habit stacking comes in! 💪⁣
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Habit stacking is a game-changer for productivity and personal growth. It's all about linking new habits to existing ones, creating a powerful chain reaction of positive actions. 🔄✨⁣
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For example, if you're already in the habit of eating 3 times per day 🥗, why not stack on adding in drinking an 8oz glass of water quick before you eat? 💦
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Or prep your food as soon as you get home from the grocery store... Everything is already out of the fridge and on the counter. 🛒
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𝘽𝙮 𝙨𝙩𝙖𝙘𝙠𝙞𝙣𝙜 𝙝𝙖𝙗𝙞𝙩𝙨, 𝙮𝙤𝙪'𝙧𝙚 𝙡𝙚𝙫𝙚𝙧𝙖𝙜𝙞𝙣𝙜 𝙮𝙤𝙪𝙧 𝙚𝙭𝙞𝙨𝙩𝙞𝙣𝙜 𝙧𝙤𝙪𝙩𝙞𝙣𝙚𝙨 𝙩𝙤 𝙗𝙪𝙞𝙡𝙙 𝙣𝙚𝙬 𝙤𝙣𝙚𝙨 𝙚𝙛𝙛𝙤𝙧𝙩𝙡𝙚𝙨𝙨𝙡𝙮.
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It's a simple yet effective strategy that can lead to big results over time! 🚀⁣
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Ready to level up your daily routine?
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Give habit stacking a try and watch your habits transform into lasting rituals! 💫⁣
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🥬𝑺𝒊𝒎𝒑𝒍𝒆 𝑺𝒘𝒂𝒑𝒔!
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🌿 Easy swaps for a healthier lifestyle!
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Say goodbye to processed snacks and hello to nourishing alternatives.
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✴️Here are some simple swaps you can try today:
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Trade sugar for flavor! Add fiber by trading processed flour for whole grains or stylized veggies, and trade sugary oil laden sauces for healthy fats and avocado spread!
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Your body will thank you for the natural boost!
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🍋🥒
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MYTH vs. FACT⁠
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🏃‍♂️I should ramp up my workouts to burn off the extra calories I’m eating.⁠
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🏋️‍♀️⁠
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🏋️‍♀️⁠
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🏋️‍♀️⁠
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🎉MYTH! 🎉⁠
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Your workouts aren’t just about burning calories. They do SO much more than that for you.⁠
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In the short term, they can boost your mood, help you sleep better, keep your immune system strong, AND give you energy.⁠
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And in the long term, they can help keep you feeling strong, fit, and healthy.⁠
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The same thing goes for your diet — the food you eat isn’t just calories, it’s also how you get important vitamins, minerals, and more so that your body can function at its best.⁠
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Still not convinced? Doing too much exercise can set you up for feeling exhausted or — even worse — leave you with an injury.
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📸
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⭐️We love helping our members grow and reach their goals!⭐️⁠
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Thank you for another 5 Star Google Review!!
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👉Mindset checkup time!⁠
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Yes, what you eat plays a big role in your health. So do your workouts and sleep.⁠
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🧐But what happens between your ears (your thoughts, focus, and outlook) is also a big part of your overall health.⁠
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Positive thoughts and words are linked with lower blood pressure, lower risk for heart disease, a healthier weight, better blood sugar levels, and even a longer life!⁠
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Today, take some time to eavesdrop on your thoughts and conversations. Is it time for a positivity upgrade?⁠
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📸 ⁠
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⭐️We love helping our members grow and reach their goals!⭐️⁠
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Thank you for another 5 Star Google Review!!
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Our fitness journey is a canvas, and every workout is a stroke of empowerment. 🎨💪 Joining our CrossFit Greer family isn't just about getting fit; it's about discovering the strength within, nurtured by an uplifting community. ⁠
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What's a fitness goal you thought was impossible until you achieved it? Inspire others by sharing your triumphs below! 🌈💬 ⁠
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📸 ⁠
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Nutrition is the missing piece in reaching your goals!!!

➡️Let’s talk today!

Love this success story from Ashlee! 🫶🏻


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3+ months of working with .b.ballew to dial in some healthy habits - like eating balanced meals to fuel my body, setting myself up for better sleep, and finding ways to deal with life’s stressors. I’ve lost 2% body fat, running longer and stronger, and last night set 2 PRs.

Some may call it selfish, but being intentional about finding time to take care of me makes me a better mom, wife, teacher, coach, etc. I’m forever thankful for the encouragement and support from Kyle and !

🍫𝐂𝐡𝐨𝐜𝐨𝐥𝐚𝐭𝐞 𝐂𝐡𝐢𝐚 𝐏𝐮𝐝𝐝𝐢𝐧𝐠
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𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
▪️1/4 cup Chia Seeds
▪️1 ¼ cup Light Coconut Milk
▪️2 tbsp Cocoa Powder
▪️Pinch Of Salt
▪️1 tsp Vanilla Extract
▪️1 tbsp Maple Syrup
▪️1 Scoop Ascent Chocolate ▪️Protein Powder
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𝗜𝗻𝘀𝘁𝗿𝘂𝗰𝘁𝗶𝗼𝗻𝘀
✷Mix all the ingredients together in a bowl or a jar until combined.
✷Keep mixing until the chia pudding starts to thicken slightly to prevent it from clumping!
✷Then place the chia seeds covered in the fridge overnight, or for at least 3 hours to set.
✷Eat alone or with whatever toppings you like.
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Meet the Coach Monday!!! This week we want to introduce you to Coach Kyle. Kyle is a L2 coach, as well as our in house Nutrition Coach with certification through the HSN program!
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Kyle is married to the love of his life, Evelyn. They have 2 doghters Taylor & Tofu.
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He grew up in Greer, with his turning point being after he started CrossFit and the coaching he received. It helped him feel the best and made him a part of a community he truly loves. With his experiences, he wants to be able to share them with anybody who wants to come try CrossFit.
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His purpose in coaching is to see others hit their fitness & health goals, while also having a great time! He lives to see members achieve things they never thought possible.
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Fun Fact: Kyle knows all things sports & comic books; and has been known to throw down some rap lyrics on stage. Kyle also can be easily swayed to join a team "run" such as a Ragnar or Ville to Ville races.
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You can catch a class with Kyle at the 5:30p or 6:30p class!!
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Photo by

Cheering on Asher Traffie these next few days as he takes on the CrossFit Age Group 14-15 Division Semi-Finals!!
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Workout 1 goes down today at 3pm!
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𝙀𝙜𝙜 𝙈𝙪𝙛𝙛𝙞𝙣 𝙍𝙚𝙘𝙞𝙥𝙚
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Meal prep these egg muffins for breakfast or a snack option throughout the week!
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𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬
5 eggs
5 egg white
1/2 cup onion diced
1 cup mushrooms diced
1/2 cup bell peppers diced
1 handful spinach
1 cup broccoli diced
6 oz ham
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𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬
»Preheat oven to 350 degrees
»Dice up all vegetables
»In a large mixing bowl, whisk eggs then add in all the diced vegetables
»Pour mixture in greased muffin pan (should fill about 10 muffins)
»Bake for 18-20 minutes or until toothpick inserted in the middle comes out clean
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𝗧𝗵𝗲 𝗗𝗔𝗜𝗟𝗬 𝗛𝗲𝗮𝗹𝘁𝗵𝘆 𝗛𝗮𝗯𝗶𝘁 𝗖𝗼𝘂𝗻𝘁𝗱𝗼𝘄𝗻
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Establish a routine of doing these 9 things daily!
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🚶‍♀️9 thousand steps
🥱8 hours of sleep
💧7 glasses of water
🧘‍♀️6 minutes of meditation
🥗5 servings of fruits & veggies
🧠4 mental breaks to stretch
🍱3 balanced meals
📵2 hours of wind down
🏋️‍♀️1 exercise session
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Comment below which of these you struggle with!! 👇🏼
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Memorial Day Murph is coming up at the end of this month!

Every year, the community comes together to perform “Murph” in honor of Michael P. Murphy and his inspiring selfless leadership during Operation Red Wings.

This year, CrossFit has become an official Partner of . Additionally, CrossFit Greer will be an official Host of The Murph Challenge.

The Murph Challenge is the official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation.

“The LT Michael P. Murphy Scholarship Foundation is dedicated to supporting educational opportunities to those who portray the very nature of leadership that the Foundation seeks to inspire in people dedicated to ideals that Navy SEAL LT Michael P. Murphy lived.”

Please join us in this annual tradition in honoring Michael P. Murphy and all those who have served giving the ultimate sacrifice for our freedom. We encourage you to donate to the Foundation at themurphchallenge.com 🧡& choose CrossFit Greer as your affiliate at check out!

Link in Bio to Support & Register to select a heat time!

Meet the Coach Monday!!! This week we want to introduce you to Coach Katie!!
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Katie is married to Adam, an endurance athlete.... a BUSY Momma to 6, ♥️ a lover of all things fitness and taking care of our bodies. Along with CrossFit, she loves running, and especially a good trail run 🏃‍♀️
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After Katie's 2nd child, she realized she needed to make a change to be healthy for herself, and for her family. She started making herself a priority. Through this journey, she learned the benefits of physical fitness also improved her mental health 🧠
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Katie loves coaching and encouraging our members. "Empowering them to believe that you can better yourself, you can do things out of your comfort zone and you can feel good about yourself! You matter!"
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You can find Katie enjoying all the Sunshine ☀️ , in the gym without any air flow or fans, and always planning that next beach 🏝️ trip that she loves so much.
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We love having Katie as a part of our team!! Catch Katie coaching most days during the early afternoon classes!
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Let's go Tracy & Rachel!!!
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Cheering on our CFG team competing this Saturday May 4th, at Break the Mold event hosted by Sturdy Girl Barbell Club at CrossFit Simpsonville!
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Join us in cheering them on!!
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