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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, Feb 23
Workout of the Day
Open 19.1 (Reps)
Complete as many rounds as possible in 15 minutes of:
• 19 wall-ball shots
• 19-cal. row

Rx:
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb ball to 9-ft. target

Scaled:
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target

For other scaling options: https://games.crossfit.com/workouts/open/2019
Friday, Feb 22
Workout of the Day
Custom Workout (Reps)
4 Rounds
1) Bar Muscle Up (5)
2) Double Unders 45s
Custom Workout (Rounds + Reps)
18 Amrap (low intensity)
500m Row
400m Ski
.75 Bike
200m Run
Cool Down (Other / Text)
Down Dog to Cobra
Childs Pose
Banded Pec Stretch
Roll Lax ball to Feet
Thursday, Feb 21
Workout of the Day
Sumo Deadlift 2x8 (Load)
Sumo Deadlift for load:
#1: 8 reps @ 70%
#2: 8 reps @ 70%
Pull-Up (Reps)
Pronated Grip Pull-Ups
Sport (Time)
21-15-9
Overhead Squat (115,85)
Lateral Burpess over the Bar
Fitness (Time)
21-15-9
Overhead Squats (75,55)
Burpees
Cool Down (Other / Text)
Kneeling Lat Stretch
Bird dog
Butterfly stretch
Weightlifting
Muscle Clean 5x2 (Load)
Muscle Clean for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
Clean & Jerk 7x3 (Load)
Clean & Jerk for load:
#1: 3 reps @ 55%
#2: 3 reps @ 55%
#3: 3 reps @ 60%
#4: 3 reps @ 60%
#5: 3 reps @ 65%
#6: 3 reps @ 65%
#7: 3 reps @ 65%
power clean, full clean, jerk
Jerk Dip 3x3 (Load)
Jerk Dip for load:
#1: 3 reps @ 105%
#2: 3 reps @ 110%
#3: 3 reps @ 115%
Wednesday, Feb 20
Workout of the Day
Clean & Jerk 8x1 (Load)
Clean & Jerk for load:
#1: 1 rep @ 83%
#2: 1 rep @ 83%
#3: 1 rep @ 83%
#4: 1 rep @ 83%
#5: 1 rep @ 86%
#6: 1 rep @ 86%
#7: 1 rep @ 86%
#8: 1 rep @ 86%
Open 13.4 (Reps)
MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Fitness (Not Scored)
7 Amrap
3 Clean and Jerks (95,65)
3 Hanging Knee Raises
6 Clean and Jerks
6 Hanging Knee Raises
9 Clean and Jerks
9 Hanging Knee Raises
etc

Please input scores on 13.4 under scaled
Cool Down (Other / Text)
Couch Stretch
Thread the Needle Stretch
Banded Lat Stretch
Weightlifting
Muscle Clean 5x2 (Load)
Muscle Clean for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
Clean & Jerk 7x3 (Load)
Clean & Jerk for load:
#1: 3 reps @ 55%
#2: 3 reps @ 55%
#3: 3 reps @ 60%
#4: 3 reps @ 60%
#5: 3 reps @ 65%
#6: 3 reps @ 65%
#7: 3 reps @ 65%
power clean, full clean, jerk
Jerk Dip 3x3 (Load)
Jerk Dip for load:
#1: 3 reps @ 105%
#2: 3 reps @ 110%
#3: 3 reps @ 115%
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