Newsletter (Feb 5-10)

Friday 4:00pm Class

Starting Friday (2/9/24), we will be offering a 4:00pm class on Fridays! This will be an 8 week trial to see if there’s enough demand for this class time. If we average at least 6 athletes for this class over the trial period, we’ll add this to our permanent schedule! 


Hero Happy Hour (2/16/24)

If you missed our post regarding this year’s annual calendar, we’ll be programming a special Hero workout on Friday the 16th. The class will run like any other class, but we’re going to walk over to Pitt Street Brewery afterwards for a couple of cold ones and enjoy some time with each other. The workout we’ll be doing is below. 



30 rounds for time:

5 Wall-balls (20/14)

3 Handstand Push-ups

1 Power Clean (225/155)


This workout is in memory of U.S. Army Staff Sgt. Aaron N. Holleyman, 27, of Glasgow, Mississippi, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on Aug. 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.


He is survived by his daughters, Shelby and Erin; son, Zachary; parents, Ross and Glenda; and siblings, Kelly and Daniel.


You can do this individually, with a partner, or as a team! When appropriately scaled, the workout should take 25-35 minutes. This workout ties together some of the movements we trained over the last six week cycle. 


If you’re hitting this workout at one of the earlier classes, we still encourage you to stop by and cheer people on at the 4:00pm class, or join us around 5:00pm to walk over to Pitt Street! 


Consistency Club Tracker 

We’re one month into this year’s six month consistency challenge. Just a reminder, the objective is to complete 100 classes/workouts between January 1st – June 30th. This averages out to about four classes per week.  


Check out the tracker HERE


​​What is the CrossFit Open?

The Open is the first phase in the CrossFit competitive season consisting of three workouts programmed over three weeks. The vast majority of people participating in the Open are doing it for fun, to be part of the global community, to celebrate their affiliate and/or to challenge themselves. The best in the world do it to qualify for the next levels of competition which eventually lead to the CrossFit Games. One workout is released each week with three versions to choose from (“Rx’d” “Scaled” and “Foundations”) so that ANYONE regardless of ability or experience can participate. This is the one time a year everyone in the global CrossFit community comes together to celebrate fitness and throw down as one. It’s not uncommon for over 300k people to participate in the open!!


At CrossFit Greenville, we will be programming the first two workouts as the Friday class workout. The final and third week, we will have a 5:30am class only and all other classes will be cancelled for the day. We will have Friday Lights happening at the gym, starting at 4:00pm and running until all athletes have performed the final workout. After all the athletes have gone, we’ll be walking over to our very own Matt Scully’s famous Scullery for a private CFG after hours. We’re going to have food, so we will need a headcount to work out pricing and quantities with Matt.


We will have an RSVP form out soon with further details. 


Final Week of Programming Cycle 24-1

This week is the final week of our programming cycle, before we shift gears and build our weekly calendar around the CrossFit Open. More details will be released next week about the next cycle, so finish the cycle strong this week and we hope to see you Friday to celebrate the gains we’ve made so far in 2024! 



Strict Muscle Up Work 


M1: 5 Strict Ring Pull-up

M2: 5 Pause Strict Ring Dip (3s/rep in bottom)


Pulling Levels 

  1. Advanced: False grip ring pull-ups with the goal being chest to rings.
  2. Intermediate: Band assisted false grip ring pull-ups on low rings. 
  3. Beginner: False Grip ring rows


Pushing Levels 

  1. Advanced: Bodyweight
  2. Intermediate: Band assisted  
  3. Beginner: Dips on boxes (feet assist as needed)



4 rounds 

2:00 on // 1:00 off

10 Burpee Pull-ups 

Max Calories in time remaining 


Odd rounds are for row calories, even rounds are for bike calories. Your score is the total calories. 




Front Squat

3 x 5 reps (on the 3:00)


Build up to your working weight for the day and then do 5 reps every 3:00. Try to add weight to what you used on 1/24. Practice your double unders between front squat sets. . 


“Four Quarters”

4 rounds (12 min cap)

25 Wall-balls (20/14)

50 Double Unders (Rx+ 75)





1 Power Snatch


Add weight to 1/22. 


“Slip & Slide”

For time (8 min cap)


DB Alt. Snatch (50/35) 

Box Jumps (24/20)


Step-down only on box jumps, no rebounding. 



“Gas Pump”


M1: Max Unbroken DB Bench Press (40’s/25’s)

M2: 12/9 Row Cals 

M3: Max Unbroken Toes to Ring 

M4: 12/9 Row Cals 


Your score is the total bench and T2B reps. 



50’s/35’s on bench

15/12 calories on rower




3 rounds NFT

15/15 Band Single Arm Pulldown 

30 Band Pushdowns  

30 Cross-arm Anchored Sit-ups (slow/controlled)




Every 2:00 x 5 rounds 

1 Deadlift 

3+ Strict HSPU*


Add weight on the deadlift and HSPU reps to what you did on 1/26. Stick with the same HSPU option as the last two workouts, try to add 1-2 reps/round. 


“The Unsexy Stuff”


15 Ring Rows (feet on plate under rings)

15 Russian KB Swings (53/35)

15 V-Ups 



70/53 KB

Feet elevated to bench (body parallel to ground) 




“Bada Bing”

2 rounds with a partner (28 min cap)

50 Bike Calories / Resting Partner Farmers Hold (switch every 1:00)

6 Rope Climbs (3 each, alt every rep)

200’ DB Front Rack Walking Lunge (switch every 50’)

6 Rope Climb (3 each, alt every rep)


Rx (40s/25s)

Rx+ (50s/35s) 


Sunday Open Gym 

“Sunday Funday”

3 rounds 

500m row

10 sandbag cleans 

500m row

10 burpee get overs 


Use jerk blocks for the get overs (should be 36+ inches) and a sandbag weight that’s very heavy and only allows you to do a single clean every 10-15s. 


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