Welcome Coach Carly!
We're excited to introduce Coach Carly to the CFG coaching staff. She previously coached at West End CrossFit in Richmond, Virginia, where she led group classes and built a successful kids and teens program. Before joining us, she taught Olympic Weightlifting at East Carolina Weightlifting, working with middle and high school athletes.
Carly has over a decade of CrossFit experience, starting at age 15. She competed in local competitions and qualified for the Asbury Park Games team division in 2021. She brings personal training expertise across diverse client populations and now lives in Greenville with her husband and dog. Welcome, Carly!
2024 Open Shirts
Order your commemorative CrossFit Open shirt by **January 19th**. Sizing samples are available at the facility.
Open Gym Registration
Open gym memberships now available at **$15/month** — immediate access, billing starts February, no contract.
Extra Credit Programming
Supplemental workout options are now in Wodify, designed to complement the WOD. These are optional and meant to be done in conjunction with the class workout.
Weekly Workouts
**Monday** — Push Press strength (5 reps × 3 rounds), then rowing and barbell thrusters.
**Tuesday** — Handstand walking skill practice, then shuttle runs with rowing intervals.
**Wednesday** — Power Clean strength (2 reps × 5 rounds), then double-unders and hang power cleans.
**Thursday** — Ring muscle-up skill work, then alternating bike calories and burpee pull-ups.
**Friday** — Back squat strength (8 reps × 3 rounds), then Bulgarian split squats and dumbbell rows.
**Saturday — Giosi Memorial WOD** — Annual tribute to Jeff Giosi. 29-minute workout featuring deadlifts, chest-to-bar pull-ups, power cleans, front squats, handstand push-ups, burpees, dumbbell snatches, and toes-to-bar.
