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.

Sunday, Aug 18
Test
"Russian Roulette" (Time)
5 Rounds:
10 Strict Handstand Push-ups
20 Russian Kettlebll Swings (70/53)
30 AbMat Sit-ups
40 Double Unders
Saturday, Aug 17
Workout of the Day
Harvey Harrell (Time)
50 Thrusters (45/35)
45 Air Squats
40 Pull-Ups
35 Box Jumps (24/20)
30 Toes-to-Bars
25 Hand Release Push-Ups
20 Sit-Ups
15 Burpees
10 Handstand Push-Ups
5 Overhead Squats (45/35)
Fitness (Time)
50 DB Thrusters
45 Air Squats
40 Ring Rows
35 Box step Ups
30 Hanging Knee Raise
25 Elevated Push-Ups on bench, box or bar
20 Abmat Sit-Ups
15 Burpees
10 Inch-Worms
5 1-Arm Overhead or Front Squat
Cool Down (Other / Text)
Down Dog to Cobra
Child’s Pose
Cossack Squat
Roll Calves and Feet
Test
"Chips Ahoy" (Time)
For Time:
30 Chest to Bar Pull-ups
400 Meter Run
15 Overhead Squats (135/95)
800 Meter Run
15 Overhead Squats (135/95)
400 Meter Run
30 Chest to Bar Pull-Ups
Weightlifting
Snatch 7x2 (Load)
Snatch for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
#7: 2 reps
slow high pull, snatch
Clean & Jerk 6x3 (Load)
Clean & Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
pull to knee, clean, split jerk
Friday, Aug 16
Workout of the Day
Front Squat 4x2 (Load)
Front Squat for load:
#1: 2 reps @ 80%
#2: 2 reps @ 80%
#3: 2 reps @ 80%
#4: 2 reps @ 80%
DB Curls to Eyes (Load)
DB Curls to Eyes
3 x 10
Fitness (Reps)
8 AMRAP
3 DB Cleans
3 DB Push Press
3 DB Cleans
6 DB Push Press
3 DB Cleans
9 DB Push Press
etc
Open 15.4 (Reps)
Complete as many reps as possible in 8 minutes of:
• 3 handstand push-ups
• 3 cleans
• 6 handstand push-ups
• 3 cleans
• 9 handstand push-ups
• 3 cleans
• 12 handstand push-ups
• 6 cleans
• 15 handstand push-ups
• 6 cleans
• 18 handstand push-ups
• 6 cleans
• 21 handstand push-ups
• 9 cleans
etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.
Cool Down (Other / Text)
Banded Pec Stretch
Couch Stretch
Roll Hamstrings
Test
"Hangnail" (Rounds + Reps)
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)
Thursday, Aug 15
Workout of the Day
Seated DB Press (Load)
Seated DB Press
3 x 10
Deadlift 6-4 (Load)
Deadlift for load:
#1: 6 reps
#2: 4 reps
Custom Workout (Rounds + Reps)
20 AMRAP
400m Run or Row
30 Front Rack Step Ups
10 Push-Ups
20 Cal Bike or Ski
Cool Down (Other / Text)
Foam Roll
Thoracic Flow
Test
"Wreck Trek" (Time)
On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Wreck Bag Run (50/35)
15 Wallballs (30/20)
200 Meter Run
Weightlifting
Tall Jerk (Load)
Tall Jerk
4 x 2
Clean & Jerk 6x2 (Load)
Clean & Jerk for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps

hang above knee then from ground
Wednesday, Aug 14
Workout of the Day
Custom Workout (Other / Text)
10 EMOM
Banded Ankle Distraction
Strict Pull-Ups (30s)
Fitness (Time)
24-12-6
Alt Dumbbell Snatches
Banded Pull-Ups or Ring Rows
400m Run or Row
Sport (Time)
24-12-6
Alt Dumbbell Snatches (70/45)
Pull-Ups
400m Run
Cool Down (Other / Text)
Foot Drills
Roll Feet
Couch Stretch
Weightlifting
Tall Jerk (Load)
Tall Jerk
4 x 2
Clean & Jerk 6x2 (Load)
Clean & Jerk for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps

hang above knee then from ground
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