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CrossFit in Greenville, SC

Bad habits are hard to break.
Fortunately, so are good ones.

Our CrossFit programming is comprised of constantly varied, functional movements. We squat, run, jump, climb, lift and throw — moving your body the way it’s meant to be moved.

These workouts are for everyone. Whether you’re a novice or an experienced athlete, our coaches are passionate about helping you get better. We’ll advise you on how to scale the load and intensity each day, and we consistently coach and re-coach proper technique in order to improve your overall performance.

After you’ve mastered the mechanics, we encourage these movements to be performed at high intensity, so that you build strength and conditioning without having to spend hours in the gym.

Group fitness class at Hampton Station in Greenville, SC

Community

We’ll sweat, laugh and whine together.

We’ll celebrate PRs, loudly and enthusiastically. We’ll get stronger, faster, better week after week, together.

Reviews

5-star members. 5-star gym.

“This is a great group of coaches. James is great at focusing on form and the best Olympic lifting coach around. I’m stronger and I don’t hurt anymore.”

Male member gives Lion's Roar Crossfit a 5-star review

Brian DeShields

March 22, 2018

“After searching for a gym for months, I finally found Lion’s Roar. Coaches and facility are great! The members are also very welcoming. I am happy to have found my CrossFit family!”

Female member gives Lion's Roar Crossfit a 5-star review

Sarah Kimmel

December 12, 2017

Get Started

Healthy habits start by taking that first step.

Come check out our space and our coaches, and let’s decide together if we can help you achieve your goals.

1

Interview us.

Take a tour of our facility, meet the coaches, observe or try one of our classes, discuss our programs and get an idea about what CrossFit is and what it can do for you.

2

Learn the movements.

A 4-session Fundamentals course with one of our experienced coaches. You’ll “graduate” knowing that you can confidently participate in our regular classes.

3

Show up. See results.

Show up, do what’s on the board with every bit of effort and focus that you can muster that day, and see positive, measurable results over time.

Options to fit your schedule.

Punchcard

Perfect for those with
unpredictable schedules.

$185

Per 12-visits

Unlimited

Come to as many of our classes
or open gyms as you’d like.

$150

Per month

Gold

Unlimited CrossFit plus
your choice of goodies.

$195

Per month

Recent workouts.

What’s on the board will be scaled up or down by our coaches so that every athlete performs at their individual level, safely and productively.

Saturday, Apr 20
Workout of the Day
Custom Workout (Time)
Yvonne (w/ partner)
76 Air Squats
76 Dumbbell Push Presses (Sport 50/30) (Fitness 35/20)
76 AbMat Sit-Ups
76 Wall Ball Shots (Sport 20/14) (Fitness 20/14)
76 Burpees
76 Medball Twists (Sport 20/14) (Fitness 20/14)
76 Push-Ups
76 Kettlebell Swings (Sport 53/35) (Fitness 44/26)
76 Dumbbell Thrusters (Sport 50/30) (Fitness 35/20)
400 meter Run with Partner
Friday, Apr 19
Workout of the Day
Box Squat 3x8 (Load)
Box Squat for load:
#1: 8 reps @ 65%
#2: 8 reps @ 65%
#3: 8 reps @ 65%
BRADSHAW (Time)
10 rounds for time of:
• 3 Handstand push-ups
• 6 Deadlift, 225/155 lb.
• 12 Pull-ups
• 24 Double-unders
Fitness (Time)
10 rounds
5 Push ups
6 Deadlifts (155/95)
10 Ring Rows
30 Single Unders
Thursday, Apr 18
Workout of the Day
1-Arm Overhead Lunges (Load)
1-Arm Overhead Walking Lunges
3 x 6-8 per arm
Core Work (Reps)
Ghd Sit-Ups 6-12
Hip Ext 6-12
Custom Workout (Calories)
16 EMOM
1: Ski erg 30s
2: Scissor Kicks 30s
3: Bike or Row x 30s
4: Arrested Superman Hold 30s
Weightlifting
Sotts Press 4x4 (Load)
Sotts Press for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps

snatch grip
Hang Squat Snatch 8x3 (Load)
Hang Squat Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
#8: 3 reps

hang above knee high pull, 1 snatch above knee, 1 snatch below knee
Wednesday, Apr 17
Workout of the Day
Clean & Jerk 8x1 (Load)
Clean & Jerk for load:
#1: 1 rep @ 75%
#2: 1 rep @ 75%
#3: 1 rep @ 75%
#4: 1 rep @ 75%
#5: 1 rep @ 80%
#6: 1 rep @ 80%
#7: 1 rep @ 80%
#8: 1 rep @ 80%
Sport (Time)
21-15-9
Power Clean (50% of clean)
Box Jump (24/20)
Bear Crawl 40m after each
Fitness (Time)
21-15-9
Power Clean (athlete choice)
Box Jump (athlete choice)
Bear Crawl 40m after each
Weightlifting
Sotts Press 4x4 (Load)
Sotts Press for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps

snatch grip
Hang Squat Snatch 8x3 (Load)
Hang Squat Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
#8: 3 reps

hang above knee high pull, 1 snatch above knee, 1 snatch below knee
Tuesday, Apr 16
Workout of the Day
Bench Press 3x8 (Load)
Bench Press for load:
#1: 8 reps @ 65%
#2: 8 reps @ 65%
#3: 8 reps @ 65%
Sport (Time)
3 Rounds
12/10 Bike Cal
8 DB Manmaker (45/30)
Fitness (Time)
3 Rounds
12/10 Bike Cal
8 DB Manmaker (35/20)
Weightlifting
Press in Split (Load)
4x3
light weight to find balance in split jerk
Tall Jerk (Load)
4x2
light weight
Clean & Jerk 7x4 (Load)
Clean & Jerk for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
#5: 4 reps
#6: 4 reps
#7: 4 reps
halting clean deadlift, clean, clean, jerk
Monday, Apr 15
Workout of the Day
Deadlift 3x8 (Load)
Deadlift for load:
#1: 8 reps @ 65%
#2: 8 reps @ 65%
#3: 8 reps @ 65%
Sport (Reps)
10 EMOM
2 OHS (135,95)
2 Push Press
Fitness (Reps)
10 EMOM
2 OHS (95,65)
2 Push Press
Weightlifting
Press in Split (Load)
4x3
light weight to find balance in split jerk
Tall Jerk (Load)
4x2
light weight
Clean & Jerk 7x4 (Load)
Clean & Jerk for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
#5: 4 reps
#6: 4 reps
#7: 4 reps
halting clean deadlift, clean, clean, jerk
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